3 types of foods to increase fertility in men.

Women are not the only ones who needs to eat right in order to conceive. A man’s diet is also important.

Here are 4 different types of food you should eat or include in your diet as a man to increase fertility.

1. Fruits and vegetables

The antioxidants found in fruits and vegetables may help protect sperm from cellular damage and keep them strong and speedy, which is what they need to race through the fallopian tube and fertilize an egg.

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.

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Find vitamin E in mangoes, avocados and green vegetables such as spinach and broccoli. Get vitamin C in oranges, tomatoes and grapefruit, among other foods. Leafy greens, beans and many fruits are high in folate , a B vitamin with antioxidant properties that may help keep sperm free of chromosomal abnormalities.

2. Fatty fish

One small study associated higher amounts of fish consumption with better sperm motility.

Fertile men’s sperm contains more omega-3 fatty acids than the sperm of infertile men. You can get omega-3 by eating fatty fish like salmon, herring, sardines and anchovies.

Omega-3 acids also increase blood flow to the genitals, which may help you during sex.

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3. Nuts

Some research funded by the nut industry has shown that nuts may help improve the quality and function of sperm. Walnuts, in particular, may help boost sperm quality. That’s because walnuts are packed with antioxidants and omega-3 fatty acids. 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. They found significant improvements in sperm vitality only in the nut group.

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