Here’s what to know about a healthy diet for Sperm Health.
Recent news stories may have mentioned that there is a problem with the birds and the bees. It seems that men’s Sperm has been swimming upstream.
Sperm counts in men have dropped by almost 52% in the last 40 years, according to research. Pollution, smoking, and Western-style diets in industrialized countries are being blamed by health experts. Hoowever eating Nuts can improve Sperm quality and quantity.
However, a new study has shown that eating Nuts could give men a much-needed fertility boost.
What you eat can affect your sperm
In Spain, researchers at Rovira i Virgili University worked with 119 guys between the ages of 18 and 35 and split them into two groups. There were no changes made to the first group’s food; they stuck to a Western-style plan. The second group ate an extra 60 grams of nuts, which is about two handfuls.
Before and after the 14-week study, blood and sperm samples were taken from the guys to see what effect eating nuts has on sperm health.
The number of sperm increased by 16 percent in the group that ate walnuts, almonds, and hazelnuts. Sperm also got stronger, moved faster, and changed shape and size. Also, these men’s sperm DNA was less broken up. That is, their sperm was better prepared for the long swim north.
At the yearly meeting of the European Society of Human Reproduction and Embryology in Barcelona in early July, the results were shown.
Also read: Low Motility or Low Sperm Count: Which Is More Dangerous?
What is it about nuts?
Omega-3 fatty acids, folate, and antioxidants like vitamin E, zinc, and selenium have all been linked to better sperm. Almonds, walnuts, and hazelnuts are all full of these nutrients.
Scientists know that these nutrients keep sperm’s structure strong and protect it from damage caused by free radicals. Sperm that is healthy have long tails and oval heads that help them reach an egg and fertilize it.
These nutrients are good for sperm and also help keep hormones in check, which is important for making strong, healthy sperm.
What else can you eat for Sperm Health?
This isn’t the first study to show that a good diet can have a big effect on getting pregnant.
One study suggested that men who consumed antioxidant-rich foods — such as carrots, sweet potatoes, and mangos — have healthier sperm. One person said that eating a lot of omega-3 fatty acids, which are found in some fish and vegetables, might make sperm better.
Dietitian Lauren Manaker, founder of the virtual counseling service Nutrition Now, told us that guys who eat more legumes, nuts, seafood, and chicken instead of red and processed meats have been shown to have better fertility.
“Men should eat a balanced diet high in fruits and vegetables (organic if possible) and low in trans fats and processed food. Manaker advised against soda because it lowers fertility.
If you’re wanting to enhance fertility, Manaker recommends checking out the Mediterranean or Dutch diet. Both feature plenty of vegetables, fruit, seafood, chicken, whole grains, legumes, and monounsaturated fats – all of which can help enhance semen quality and fertility.
A healthier lifestyle matters, too
As a general rule, Greg J. Sommer, co-founder of the male fertility app Trak, said that things that are good for your heart are also good for your sperm.
He advises guys to be active and avoid alcohol and smokes to maintain their weight. As stress and sleep deprivation have been related to infertility, getting enough sleep every night is crucial.
Lastly, men shouldn’t let too much heat reach their groin.
Sommer said to stay away from hot tubs, saunas, and even tight biking shorts because the testicles need to stay cooler than the rest of the body in order to make sperm.
So, should you add nuts to your diet?
Well, it can’t hurt, but some experts are hesitant about recommending nuts as a solution for infertility issues just yet.
The researchers caution that the study’s findings, derived from a small sample size of healthy, fertile men, cannot be generalized to all men, as it excluded those with infertility issues or abnormal sperm.
While additional research is needed to better understand how food can effect semen quality in a larger population, this study adds to the growing mountain of data that what we eat can have a massive impact on our general health and our capacity to conceive.
Sommer advises taking stock of your health and lifestyle and making smarter choices before starting a family. Health is linked, and sperm and hormone levels improve with it.
“Take a few months to make real changes to your health. It will not only help you become a dad, but it will also make you a healthier, happier, and more energetic man in the long run,” he said. All of these are things you’ll need when those kids come home.
[…] Also Read: How To Boost Your Sperm Health […]