My wife and I have been married for 3 years with no children. We are trying to conceive. What are the nutrients in my diet that can boost my fertility?
Eating a balanced and nutritious diet can boost your fertility by maintaining a healthy reproductive system.
The following nutrients are known to help or improve sperm health. Vitamins:
Vitamins are powerful antioxidants that protect the sperm from the damaging effects of free radicals, the unstable molecules linked with cell destruction. High levels of free radicals will affect sperm function and viability. The following vitamins are important for sperm health:
Vitamin A is important in preventing sluggish sperm. It is found in leafy greens, carrots, red peppers, and apricots.
Vitamin B : o Folic acid can boost sperm health. Food sources include liver, lentils, beans, asparagus, spinach, collard greens. o B12 has been shown to increase sperm counts. Food sources include fish, crab, clams, oysters, liver, beef, and eggs.
Vitamin C has been shown to improve sperm quality, preventing them from clumping together, making them more motile. It is abundant in vegetables and fruits.
Vitamin E is found in nuts, seeds, vegetable oils, leafy greens and fortified cereals Coenzyme Q-10 is a vitamin-like substance found in oily fish, like salmon and tuna, meats, and whole grains.
Amino acid: L-carnitine is an antioxidant important for normal sperm function. It has been shown to help normalize sperm motility in men with low sperm quality. Food rich in L-Carnitine are found in meat, poultry, fish,nuts, seeds, and vegetables, including artichokes, asparagus, broccoli, Brussels sprouts, garlic and parsley.
Trace minerals: Zinc is important for male fertility. Increasing zinc levels in infertile men has been shown to boost the sperm number and quality and improve its function. It can be found in oyster, shellfish, beef, pork, sesame seeds, pumpkin seeds or green peas. As zinc can be damaged by cooking it may be consumed by eating the food raw.
Selenium is an antioxidant involved in the motility of the sperm. It is found in whole grains, lentils, fish, meat and eggs.
Omega-3 fatty acids: Fatty fish like salmon and sardines are rich sources of omega-3 fatty acids. You can also get omega-3 in plant-based foods, like flaxseed, walnuts, canola oil, and fortified products such as eggs.