Approximately 70 million couples experience sub-fertility or infertility worldwide, with 30 to 50 per cent of these cases attributable to the male partner. Some studies, have suggested that human semen quality has declined in industrialised nations, possibly due to pollution, poor lifestyle habits, and/or an increasingly Western-style diet.
One in six couples struggle to conceive, and it is believed that about 40 per cent of these problems are due to problems with the man’s sperm. But for men looking to start a family, what they eat actually matters in achieving this goal. For couples looking to start a family, researchers suggested that daily intake of walnuts might help improve their chances.
Researchers at the University of California, Los Angeles found that men who ate 75 grammes of walnuts daily, this is about two handfuls’ worth, in addition to their regular diets, had an improvement in semen quality, compared with men who did not eat the nuts. This study is part of a growing body of evidence that men’s dietary and lifestyle choices can affect fertility.
The study included 117 men aged between 21 and 35. About half of the men ate the 75 grammes of walnuts each day for 12 weeks, while the other half ate a normal diet of Western-style food. Before the experiment began and then again 12 weeks later, their semen quality was analysed according to conventional parameters of male fertility, including sperm concentration, vitality, motility, morphology, and chromosome abnormalities.
After 12 weeks, the team found no significant changes in body-mass index, body weight, or activity level in either group. The men consuming walnuts, however, had significantly increased levels of omega-6 and omega-3 (ALA) fatty acids and experienced improvement in sperm vitality, motility, and morphology. Those eating walnuts also had fewer chromosomal abnormalities in their sperm following the walnut dietary intervention. The control group, on the other hand, experienced no changes, they wrote in the journal, Biology of Reproduction.
Walnuts are rich in omega 3 and omega 6, which is also present in oily fish, fish oil supplements and flax seed. Omega 3 and omega 6 are thought to be good for sperm development and function but are lacking in Western diets. It is the only nut with appreciable levels of omega-3 fatty acids, which have been linked to better sperm quality in prior research.
Meanwhile, walnuts are known for a multitude of other health benefits. Aside boosting fertility, it helps to lower cholesterol levels, protects from breast cancer as well as fights against neurodegenerative disease.
Throughout history, food has been linked with human reproductive success; however most of the emphasis has been on the woman’s diet and very little focus has been given to the man’s diet. Now science is suggesting that a father’s diet does not only impact fertility, but that it can also influence the health of the child and future generations.
Previous studies have indicated that 75 grammes of walnuts would be a dose at which blood lipid levels would change, but at which healthy young men would not gain weight. Similarly, another study showed that men with poor sperm counts saw improvement after taking fish oil supplements high in omega-3 fats.
Also another study of men attending a fertility clinic, published in the journal, Human Reproduction, found that high intake of omega-3 fats was linked to more normal sperm size and shape, while high intake of saturated fats was related to lower sperm concentration.
Meanwhile, that adding walnuts to the diet will improve men’s chances of fathering children remains to be seen, but it couldn’t hurt. But the researchers’ next plan of action was to study walnuts’ effect on the sperm of men with reproductive issues.
What is more, startling research has revealed that a change of diet might rectify inability to produce enough sperm. In fact, some foods have been scientifically proven to increase sperm count and battle male infertility. These include oysters, dark chocolate, garlic, bananas, pumpkin seeds and ginseng.
A study conducted at Barry University in Miami found that oysters contain potent amino acids that help produce testosterone in males and progesterone in females. Increased levels of those hormones in the blood means improved libido.
Banana contains an enzyme called bromelain, which has been found to increase male libido and sex drive. Bananas are also an excellent source of vitamin B, which can help increase stamina. Pumpkin seeds, a report published in the World Journal of Chemistry revealed, contain protective compounds called phytosterols, which can help shrink an enlarged prostate and improves testosterone production. It is also a rich source of omega-3 fatty acids.
But improving sperm counts and promoting overall male fertility is something all men can achieve through simple changes in diet and/or lifestyle, including:
• Refraining from illicit drug use, smoking and excessive alcohol intake, which can compromise sperm count.
• Cutting down on unhealthy processed foods and switching to a high protein diet rich in vegetables and whole grains but low in fats.
• Regular exercise, which is a big part of a healthy lifestyle will reduce stress hormones that may damage sperm. But over-exercise can be detrimental, and in particular avoid any exercises that may impact or stress the testicles.
• Loss weight. Obesity lowers fertility level. Obese men tend to have less-mobile sperm than their thinner counterparts.
• If you have a documented sperm count issue, frequent intercourse helps to boost chances of a pregnancy
• It is suggested that sperm counts are highest during the morning hours. That would mean having procreative sex in morning to afternoon hours.
• Heat can compromise sperm health. Avoid hot-tubs and even tight underwear!
• Consider supplements that boost sperm health such as zinc and selenium, amino acids like l-carnitine, and antioxidants like Vitamin C and Vitamin E.
• Reduce intake of soy-based foods such as tofu, soy milk, cheese, yogurt and ice cream. Soy-based foods contain phytoestrogens which lower a man’s sperm count.
Great article! I knew I was doing the right thing by eating a fistful of walnuts and a banana everyday along with my breakfast cereal! I improved my dietary habits after I was diagnosed with very poor testosterone levels. I’m also using Ageless Male supplement to increase my testosterone count and bring it up within the acceptable range. Don’t wait for testosterone deficiency to hit you, start following these amazing tips right away, so you won’t have to depend on supplements later!
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