A nutritionist at Essence Prime Care, Dr. Marta Magriçotalks about male fertility.
What impact does lifestyle have on male fertility?
Various studies have been carried out with the aim of investigating the relationship between sperm quality and modifiable factors such as lifestyle. Some studies have even evaluated the association of dietary pattern with parameters such as sperm count, concentration, motility, morphology and DNA fragmentation.
It was found that a diet based on a high consumption of dietary fat, especially saturated fat, a high consumption of red meat and charcuterie products, combined with a low consumption of fruit and vegetables led to an increase in oxidative stress and consequently to damage to sperm DNA and a reduction in sperm quality.
On the other hand, a high-calorie diet with a high glycemic index and low nutritional density, i.e. poorly balanced, is directly associated with metabolic conditions such as obesity, type II diabetes and insulin resistance.
It is now known that these conditions affect fertility.
It is therefore important to seek help to acquire a balanced dietary pattern (Mediterranean dietary pattern), to manage day-to-day stress and to increase physical activity.
What can help promote male fertility?
1. Fruits and vegetables
Associated with improved sperm quality and consequently fertility. Recent research suggests that pesticides can alter this benefit of eating fruit and vegetables. Whenever possible, opt for the organic version.
2. Nuts and seeds
Improved sperm quality. Some studies have shown that the consumption of nuts was associated with an increase in the lifespan, mobility, morphology and count of sperm. Opt for raw, unsalted versions.
3. Whole grains
Decrease in insulin resistance and the inflammatory profile that causes damage to sperm DNA.
4. Fish
In particular, fish such as salmon, sardines, tuna and mackerel are among the greatest sources of DHA and EPA in the diet. As such, their incorporation into the dietary pattern may be associated with improved sperm quality.
5. Omega 3
Known for its anti-inflammatory and antioxidant properties. Polyunsaturated fatty acids have been shown to have a positive impact on sperm concentration, number and morphology and have the ability to alter the composition of the sperm cell membrane, supporting its function. EPA and DHA supplementation has been shown to significantly increase sperm motility.
6. Zinc
Adequate levels of zinc are essential for proper sperm production and improvements in mobility, morphology, function and viability. Deficiency of this trace element is present in cases of oligospermia, asthenozoospermia and azoospermia. Due to its antioxidant properties, zinc is considered to protect sperm.
7. Selenium
It appears to have a protective effect against oxidative stress on sperm DNA while increasing sperm motility and viability. Several studies have found that men with fertility issues had low levels of selenium in their sperm when compared to the general population. However, both deficiency and excess of selenium can be associated with consequences for fertility.
8. Q10
In its reduced form as ubiquinol, it has an antioxidant effect and is involved in processes that involve energy expenditure, including sperm motility. Some studies have shown that men who supplemented with coenzyme Q10 had a higher sperm concentration and better sperm motility. It is possible that coenzyme Q10 from the diet is not enough to improve the parameters described.
9. NAC (n-acetylcysteine)
It has been associated with an increase in the number and mobility of sperm, as well as an increase in the number of sperm with correct morphology (after 3 months of supplementation). In addition, it appears to decrease DNA fragmentation in sperm and increase testosterone levels in the blood.
10. L-carnitine
It interferes in the process of supplying sperm with energy. When supplemented, it has the ability to positively affect spermatogenesis, sperm maturation and sperm motility.
At http://qihai.pt you can find supplements to complement your diet. Never self-medicate, always talk to your specialist.
Our integrative method can help. Book your diagnostic appointment and find out how we can help.
