Men who want to improve their fertility need to pay attention to their diet. A new study shows that if men eat a healthy and balanced diet, including fish, vegetables, and nuts, their sperm is less likely to age compared to men who don't frequently eat these foods.
Past studies have shown that the DNA of sperm from older men is more prone to fragmentation and chromosomal abnormalities, which increases the likelihood of infertility and birth defects in their children. However, this study found that if men's diets are rich in vitamin C, vitamin E, zinc, and folate, it can help protect the DNA in sperm. This effect is especially pronounced in men over 40 years old.
The study found that men who consumed the highest amounts of foods rich in vitamin C, such as oranges, peppers, strawberries, cauliflower, and potatoes, had a nearly 20% reduction in sperm DNA damage compared to men who didn't frequently eat these foods.
The researchers also noted that a similar diet includes consuming foods rich in zinc, such as fish and shellfish, and foods rich in vitamin E, such as nuts and seeds. Folate is mostly found in leafy green vegetables.
The researchers emphasized that men should not underestimate the importance of diet if they want to have children. The quality of their diet can have different effects on male fertility, as certain foods can promote the production of free radicals, which can damage cells. On the other hand, certain nutrients can prevent damage to sperm and make them healthier. Therefore, men should be careful about what they eat, as substances like environmental hormones or substances similar to estrogen found in meats can potentially harm sperm production, and it's best to consume them in moderation.
