It’s no secret that it takes two to tango when it comes to getting pregnant. That’s why both female (egg) and male (sperm) fertility are so important! The partner contributing sperm also needs to be in good health and work on increasing nutrient levels when you’re trying to conceive. Considering that about 10% of men are infertile in the US, male fertility should be a priority for any couple wishing to have kids.
Fertility diet improvements are not just for women, though the sperm contributing partner is typically less likely to adopt one. That’s why, if you are the baby-carrying partner, it’s important to remind your partner to eat fertility-boosting foods, too! There are different vitamins and minerals that make for a well-rounded male fertility diet. And that’s exactly what we’re covering in today’s post!
Keep reading to learn all about the foods to increase male fertility!
Foods To Increase Male Fertility
Many of us learned eating broccoli is good for us at a young age, but may have since forgotten its benefits. And, well, one of the reasons to include it in a fertility-boosting diet is because of the vitamin C content. This may be surprising, but 1 cup of broccoli contains similar amounts of vitamin C to an orange. Broccoli is also a solid source of fiber and folate. Vitamin C can reduce oxidative stress which may contribute to infertility in men.
Mushrooms, especially the Cordyceps one, have long been used to increase both female and male fertility. Animal research published by The American Journal of Chinese Medicine shows that the Cordyceps mushrooms are effective in enhancing healthy sperm production, sperm count, and sperm motility. Not to mention that all mushrooms are super nutritious and some may even boost your vitamin D levels. Mushrooms are a great addition to both partner’s fertility diets!
Fatty fish contain a high level of omega-3 fatty acids, which are known for their plethora of health benefits. They are also a good source of vitamin D. These types of fish are particularly beneficial for couples trying to conceive. Research shows that eating oily fish can help to improve male fertility by increasing omega-3 fatty acids in sperm cells, improving the count and sperm mobility of healthy sperm. Be sure to include more fish in both you and your partner’s diet from now on!
If you follow me on social media, you are no stranger to the fact that I’m obsessed with eggs. Eggs are a staple breakfast food for many American couples which is great considering eggs are a highly nutritious food. Eggs are a great source of healthy fats and protein, but also contain micronutrients like vitamin D, B12, selenium, and iodine. By helping with healthy sperm production, this food will definitely become a must in you and your partner’s fertility diet!
Maca root has long been known for increasing sexual libido and overall energy levels both in men and women. But this root, mainly found in powder form, may help with male fertility as it can boost sperm count and sperm motility! A recent study showed that maca improves fertility in men with sexual dysfunction and increases healthy sperm count. You can add this food to the list of best homemade drinks for early pregnancy since it’s so easy to include in any smoothies or homemade coffees!
Bananas are definitely underrated when it comes to nutrition, but they are a great source of many nutrients like potassium, vitamin C, vitamin B6, magnesium, and more! As we’ve already mentioned, vitamin C is important for boosting fertility, but potassium is needed for proper sperm motility and magnesium is essential for normal ejaculation, spermatogenesis, and motility as well.
Tomatoes are a classic salad ingredient and are so delicious when in season. They can be part of any healthy pregnancy lunch, but make sure your partner includes them in his diet as well! They help to increase sperm count and motility, thanks to their high lycopene content.
According to a recent study, men who add 4mg to 8mg of lycopene to their daily diet for 8 to 12 months can see a considerable improvement in sperm count and vitality although this study was conducted with lycopene supplementation.
Asparagus is an all-around excellent veggie choice for the prenatal period, for both partners. It has considerable amounts of folate, fiber, vitamin C and K. The fiber in asparagus is soluble fiber which makes it a great pre-biotic food. Increasing your intake of prebiotics and probiotics is great for gut health, and poor gut health may be contributing to difficulty getting pregnant.
Dark chocolate is everyone’s favorite midnight snack, right? Well, you and your partner should have no problem including it in your fertility diets then! Dark chocolate (high quality, with high cocoa content) is a good source of potassium, magnesium, selenium, and zinc.
Additionally, it has a ton of antioxidants! It has even been linked to lower blood pressure levels which is great for overall health and your fertility journey, but remember this isn’t just any dark chocolate on the shelf. Hopefully, we get more research on the means of dark chocolate benefiting our health!
Nut and seeds have different health benefits, but pumpkin seeds are especially beneficial for male fertility and pregnancy! Pumpkin seeds are a great source of magnesium, healthy fats, and zinc. These are nutrients that most of us aren’t getting enough of. Low zinc levels have been linked to male fertility problems so it is important to add as many high zinc foods as you can!
The antioxidant compounds found in pomegranate juice are responsible for improving healthy sperm count and motility! Recent research (in rats) has found that pomegranate juice (when consumed regularly) can help to increase overall sperm quality in terms of concentration, motility, and morphology. Outside of powerful antioxidants, pomegranates are high in many nutrients so be sure to include them!
Like broccoli, spinach is a classic veggie we grew up thinking we absolutely must eat. And, well, there are a lot of leafy greens out there so if you hate spinach that’s okay, just be sure to include a green you like! Spinach can help boost your vitamin C, folate, calcium, and iron intake which is necessary pre-pregnancy. If you are going after the iron, be sure to eat cooked spinach!
Walnuts are a classic trail mix ingredient and a health food loved by many. Still, they are even more beneficial than you think! A study showed that eating 75 grams of walnuts every day for healthy young men helps to produce healthy sperm by increasing sperm motility and vitality. So, if you don’t, start adding walnuts to your trail mix this week!
Ashwagandha is a medicinal herb, most commonly used in India, that can increase male fertility. This herb seems to boost testosterone levels, therefore increasing healthy sperm production and motility. Moreover, research shows that men with reduced sperm counts benefit from ashwagandha. 675 grams of ashwagandha extract proved to be efficient in increasing male fertility, taken daily for at least three months. So be sure to recommend this herb to your partner!
Oysters are an excellent choice for females looking to be pregnant soon and it’s one of the safe seafood choices to eat during pregnancy, but did you know it can also boost male sperm count and motility? This is thanks to oysters’ high zinc content, as this nutrient can increase healthy sperm production as mentioned above. So, treat yourself and your partner to a night of seafood delights while trying to conceive!
What foods will your partner include on his fertility diet?
Those are some of the best foods to increase male fertility! All of these foods contain key nutrients that will help improve sperm health, increasing your chances of getting pregnant. Try to include at least a few of them in you and your partner’s daily fertility diet to maximize your chance of getting pregnant. These are all part of a generally healthy diet anyway!
If you want to prepare for the healthiest pregnancy possible, head over to The Prenatal Nutrition Library. You and your partner can follow the preconception meal plan together!