Fertility issues are multi-factorial, with many elements working at the base (such as hormonal imbalances, nutritional deficiencies, and anatomical abnormalities) and various other ailments affecting both the man and the woman. For men, ejaculation disorders, erectile dysfunction, Sperm and Semen quality and age can be a few amongst the many contributing causes of infertility.
As in women, a period of three months is required for the maturation of oocytes, in men also, a period of at least three months is required for the development of Sperm Cells that can then be released during ejaculation.
Some men may be able to improve their fertility by incorporating important micronutrients in their diet. Let’s have a look at these.
Nutrients involved in fertility
Zinc: Zinc is a widely studied nutrient in terms of fertility for both the genders. It is an important component of the genetic material. Deficiency of zinc can bring about Chromosomal changes either in you or your spouse, accelerating the chances of Miscarriage and lowering fertility.
Zinc is also present in high concentrations in the sperms, as it is required to make the outer layer and tail of the Sperm. Some research studies associated poor intake of zinc in a man’s diet with a reduced Sperm count due to low testosterone levels.
Foods rich in zinc: Lean meats, fish, sea food, poultry, eggs, nuts, oatmeal, whole grains, legumes, pumpkin and sunflower seeds are good sources of zinc. Pumpkin seeds are also laden with two other key nutrients that aid male sexual functioning. This includes the plant steroid, beta-sitosterol (which binds to the testosterone receptor) and vitamin E.
Selenium: Selenium is an antioxidant that helps scavenge free radicals and prevents chromosome breakage that can be a major cause of birth defects and miscarriages. Increasing your selenium intake may help you improve Sperm formation as low levels of selenium have been found in men with poor Sperm count. Lean meat, fish, eggs, chicken, cereal grains and garlic are rich in selenium.
Vitamin C: Research studies reveal that antioxidants like vitamin C besides acting as a shield for preventing oxidative damage also enhance Sperm quality, Sperm production and avert any kind of damage to the Sperm DNA. Some studies found that certain types of DNA damage in the Sperm can act as deterrents in the process of conception in the first place or it can accelerate the risks of Miscarriage if conception takes place. Thus, damaged DNA may give rise to Chromosomal defects in the growing baby. Vitamin C also aids in preventing the Sperm from clumping together, making them more motile. Berries, red peppers, asparagus, tomatoes, sweet potatoes, yellow veggies and fruits are loaded with Vitamin C.
Vitamin E: Vitamin E is also an antioxidant. It may aid in the fertilization process by helping the Sperm penetrate the egg. Deficiency of this vitamin in the long run may bring about degeneration of testicular tissues. It has also been found to be of benefit in men going in for in vitro-fertilization (IVF) by improving the fertilization rates. Eggs, nuts (almonds), seeds (sunflower), leafy veggies (spinach), sweet potatoes, broccoli and avocados are good sources of vitamin E.
Vitamin A: This antioxidant also has been associated in lowering the chances of infertility in men by helping increase the Sperm count and motility. Red peppers, broccoli, spinach, carrots, yams, pumpkin, apricots are good sources of Vitamin A.
Essential fatty acids (EFAs): Semen released during ejaculation in men is rich in prostaglandins that are produced from Essential Fatty Acids. It has been observed that those men who have problems with Sperm quality, structure, motility and concentration, lack the beneficial prostaglandins. Docosahexaenoic acid (DHA) and Omega–3 fatty acids are some of the essential fatty acids, help in increasing blood flow to the genitals and facilitating the sexual function. Some health experts also argue that a fertile man’s Sperm contains good amounts of this Essential Fatty Acids such as omega-3 than that of the infertile. Salmon, mackerel, walnuts, flax seeds, fenugreek seeds, pumpkin seeds, kidney beans and soybeans are abundant in Essential Fatty Acids.
Other nutrients like B- complex vitamins (vitamin B12 and folic acid) have also been found to improve Sperm concentration in men. Some research studies reveal that vitamin B12 supplementation may prove helpful for men with Sperm counts less than 20 million/ml or a motility rate lower than 50%.
If you fortify your diet with these micronutrients, it will not only help you gain good sexual health but also improve your overall health and looks. |
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