Here is our shortlist of the foods men should minizine (and in some cases eliminate) in order to increase their fertility: 

 

Processed meats include meat that has been modified from its original form — think bacon, sausage, ham, corned beef, and beef jerky. And although these foods can be quite delish, they are not the best choice when it comes to male fertility. 

In a clinical study published in the Journal of Nutrition, researchers found that processed meat intake was inversely related to sperm morphology. In fact, compared with those in the lowest quartile of processed red meat intake, men in the highest quartile had 23.2% fewer morphologically normal sperm.

 

Fortunately, unprocessed red meat, as well as total meat intake, was unrelated to indicators of semen quality and sperm health. 

 

So sticking to fresh red meat options like grass-fed ground beef or a high-quality steak (with appropriate portion sizes) is a much better choice when the goal is to increase sperm quality. 

 

Trans-fatty acids, or trans-fats, are fats that are formed through an industrial process whereby hydrogen atoms are added to vegetable oil to create a semi-solid food product. 

 

Trans fats are considered harmful to cardiovascular health, especially trans-fats that come from unnatural sources (e.g., hydrogenated oils in processed foods). 

 

However, what is often overlooked is the impact that trans-fats can have on testosterone levels and sperm count. 

 

If you can not fathom a world where you have to forego a tall glass of milk to accompany your cookies, do not fret. You can certainly enjoy your milk (and the occasional cookie) on your fertility journey, but with one caveat… 

 

Men should aim for lower fat or even fat-free versions of milk and other dairy products instead of those full-fat options to prevent any negative effects on sperm health.  

 

Many experts advise that women should completely abstain from alcohol when trying to conceive… But what about the male-factor? 

 

Well, the evidence seems to suggest that having the occasional alcoholic drink is unlikely to affect male fertility. Of course, the keyword here is occasional. 

 

In a study published in Fertility and Sterility, excessive alcohol intake was linked to negative changes in testosterone and estrogen as well as reduced semen volume, lower sperm counts, motility, and the number of morphologically normal sperm. 

 

Caffeine 

Certain coffees, teas, sodas, and energy drinks can contain a ton of caffeine, depending on the variety. And while many people love their morning cup-of-joe, unfortunately, excessive caffeine intake may work against male reproductive goals. 

 

Honestly, these are probably the scariest on the list because they are not foods, but they still end up in what we eat. Plus, they are everywhere. Obviously, pesticides end up on vegetables and fruits. They also end up in meat and fish due to tainted water supplies. BPA is no better—it is in most food packaging and cans. It slowly leeches into the foods we eat. Both BPA and chemicals within pesticides act as xenoestrogens—chemicals that mimic estrogen.

 

Three foods that may increase male fertility and improve sperm health

1. Fish

 

One small study associated higher amounts of fish consumption with better sperm motility. Other studies were inconclusive. The benefits associated with fish for sperm health are likely due to their high concentration of omega-3 fatty acids, but the role of fish in sperm health is unclear overall. Eating fish probably helps if it is an alternative to red and/or processed meats.

 

 

A study of 250 men who had sperm analyzed at a fertility clinic showed that men who ate higher amounts of fruits and veggies, particularly green leafy vegetables and beans (legumes), had higher sperm concentrations and better sperm motility compared to men who ate less of these foods. This is not surprising since plant-based whole foods are high in anti-oxidants such as co-enzyme Q10, vitamin C, and lycopene. These micronutrients have been linked to higher sperm concentrations. Several studies have shown that co-enzyme q supplements may have a positive impact on sperm health, but ultimately we need more studies to make definitive recommendations.

 

 

In 2012, in a small study, researchers assigned 117 men ages 21 to 35 to eat or not eat approximately 18 walnuts daily for 12 weeks. The researchers analyzed sperm parameters before and after the study period.