One way to prepare for fatherhood is to eat healthy. Poor eating habits make you more susceptible to health issues which can in turn impact your fertility and your ability to conceive. In this article, we share three easy recipes that contribute towards healthy sperm and potentially a faster time to conception.
Avocado and shrimp salad
This recipe by Chef Jonathan Waxman features a delicious combination of shrimp and avocados, both of which have a positive impact on male fertility. Shrimp is a good source of selenium, zinc, vitamin D and omega-3 fatty acids. Interestingly, a 2019 study found that men who regularly ate shellfish had better sperm motility than men who ate red meat, white meat, and even other fish.
Avocados are another powerhouse. They have the highest level of folate, vitamin E, and zinc when compared to other fruit. Folate is important for the normal development of sperm cells. With low folate levels, sperm may replicate incorrectly, causing reduced motility, poor quality, and a lowered count. As for Vitamin E – this antioxidant is basically your personal knight in shining armour, protecting your body against reactive oxygen species that can cause chronic disease and inflammation. In fact, many fertility specialists recommend Vitamin E supplements to improve sperm motility and quantity.
Budget-friendly slow cooker kidney beans and barley
There’s no need to break the bank to eat healthy. This kidney bean and barley recipe is the definition of comfort food, with a ton of nutrients your swimmers will appreciate. Barley contains selenium which helps sperm cells grow and swim. A 2011 study found that supplementing selenium and vitamin E increased pregnancy rates in men with male factor infertility. Beans are high in protein, fibre and folate, helping your body maintain healthy hormone balances.
Beetroot and berry smoothie bowl
This recipe ticks plenty of fertility boxes. Beetroot is high in folate, and vitamins C and E, all of which help boost male fertility. A 2020 study concluded that beetroot is beneficial in treating infertility as it helps maintain hormone levels. Raspberries contain a high level of Vitamin C and magnesium. Magnesium is vital for the production of sperm and sperm motility. This recipe calls for milk rather than juice, keeping sugar levels lower as a diet high in sugar affects sperm negatively.
What you eat can improve your sperm’s quality and quantity, improving your chances of conception. The fertility superfoods in the recipes we’ve just shared are a great addition to a balanced diet and healthy lifestyle. That said, if you think you need to make significant changes to your diet, it’s best to consult with a qualified nutritionist or other healthcare professional to ensure you do so safely. You can then check the impact of these changes on your sperm health with an at-home Yo Sperm Test. Good luck!