As men get older, changes in sperm count, motility, and overall sperm quality can become more noticeable. Age, lifestyle, stress, poor sleep, excess weight, smoking, alcohol, certain medications, and medical conditions can all affect male fertility.
Although no food can increase sperm count eightfold in six hours, a nutrient-rich diet can support the body’s normal production of sperm over time. Sperm development takes much longer than a few hours, so meaningful changes in sperm quality generally require consistent healthy habits rather than a single meal or drink.
Here are six nutritious foods that can be included in a fertility-friendly diet.
- Eggs
Eggs are a convenient source of high-quality protein and provide several nutrients involved in normal reproductive function, including vitamin B12, selenium, choline, and other micronutrients.
For a simple meal, prepare one or two eggs with vegetables such as spinach, tomatoes, or peppers. Boiled, poached, or lightly cooked eggs can be excellent additions to breakfast or lunch.
- Fatty Fish
Salmon, sardines, trout, and mackerel provide omega-3 fatty acids as well as protein and other nutrients. Omega-3 fats are important components of cell membranes, and healthy cell function is relevant to sperm structure and movement.
Try adding fatty fish to meals a couple of times per week. Baked or grilled fish with vegetables and whole grains is a simple option.
- Walnuts
See more on the next page