Male infertility is on the rise, with sperm counts dropping by over 50% in the last 40 years. Factors like diet, lifestyle, and environmental toxins all impact sperm health—but the good news? Many of these are fixable. Small changes, like eating the right foods, can help prevent male infertility.
We used to think some nutrients, such as folic acid, were only important for moms-to-be. Scientists have now discovered that dads-to-be need some vitamins and minerals to help conception as well.
A healthy preconception diet rich in fruit and vegetables, which provides fiber, vitamins, and antioxidants, may be beneficial for both mom’s and dad’s fertility.
Male infertility: Foods to avoid for better fertility
- Processed red meat, such as sausages, hamburgers and bacon, are not only a source of harmful fatty acids, but they contain preservatives and hormones that may disrupt men’s hormone-producing glands
- Sweets like cookies, cakes and donuts, are a source of harmful trans fatty acids, which can make men less fertile
- Fast food, unhealthy snacks, refined grain products (white pasta, bread, rice) and sugary drinks. Not only is this full of empty calories but can have a detrimental impact on sperm quality
- Alcoholic drinks – an occasional drink is fine, but avoid more than two drinks a day, especially hart liquor.
Male infertility: Foods to improve sperm count
- Eat plenty of foods rich in vitamin C and other antioxidants – e.g. tomatoes, fresh orange juice, blueberries, goji berries, cranberries, artichoke (boiled), dark chocolate, pecan nuts…
- Get enough zinc – e.g. oysters, extra-lean beef, shellfish, legumes (chickpeas, lentils, backed beans), eggs, seeds and whole grains
- Fuel up on folic acid – e.g. fortified breakfast cereals, leafy greens or simply by taking a multivitamin supplement every day.
Foods to maximize male fertility
Looking for foods to increase male fertility? Read this article, including tips on male fertility supplements.
Equally important for maximizing male fertility and optimizing your partner’s sperm health are key lifestyle changes.
