Male fertility and nutrition
Overweight men who are interested in optimizing their fertility should first of all undergo a diet to lose weight.
Did you know that obesity has been linked to poor sperm production? Just as you read, several studies have been carried out which show that an overweight/obese man is more likely to produce few or deficient sperm. For this reason, overweight men who are interested in optimizing their fertility must first of all undergo a diet to lose weight until they reach their ideal weight. Currently there are 15% of couples who have fertility problems. And almost half of this figure is due to male fertility problems. Although it is greatly underestimated, diet plays a very important role in this problem. There are certain foods that help improve the quantity and quality of sperm. Some of the nutritional recommendations are to increase the consumption of antioxidants such as vitamins A, E, C and D (found in multivitamins). It has been discovered that ingesting these produces a slight improvement in sperm count and motility. Vitamin A is found in fruits and vegetables, such as carrots, pumpkins, peaches, oranges. It is also found in some dairy products, such as milk, cream and butter. Vitamins E are found in extra virgin olive oil, nuts and wheat germ. Vitamin C is found in fruits such as strawberries, kiwis and oranges. Vitamins D are obtained from dairy products and daily sun exposure of at least 10 minutes. It is also recommended to consume folic acid, which is mainly found in green leafy vegetables, whole grains and legumes. Zinc also contributes. And we find this mineral mainly mainly in lean meats, fish, eggs and in smaller quantities also in legumes and nuts. Omega 3 is part of the plasma membrane of sperm, which is necessary for fertilization. We find this fatty acid in vegetable oils, whole grains, nuts and salmon. In a balanced diet to help correct sperm production, it is recommended that your daily diet includes: 5 servings of fruits and vegetables, 2 servings of dairy products per day, 4 servings of fish per week, and 2 of these are salmon. Replacing oil with extra virgin olive oil. As well as the moderate consumption of dried fruits and nuts. Other causes that affect male fertility are smoking, drinking intoxicating beverages, or using recreational drugs. So if getting pregnant is in your plans, take these recommendations into account, so that fertility is not a problem.
