Recommended foods for Male fertility

  • Ingestion of antioxidants such as Folate, vitamin B12 and Zinc has a positive effect on spermatogenesis. Zinc and Folate increase sperm count, and Folate reduce sperm DNA fragmentation.

  • Ingestion of omega-3 fatty acids (DHA + EPA) (rich in nuts or fish) has a positive effect on spermatogenesis.

  • Foods rich in vitamin B (green and yellow vegetables, oysters, shijimi(clam)), vitamin C (fruits, acerola, broccoli), and vitamin E.

  • Beta-carotene and lycopene have been reported to improve sperm quality.

1.    Zinc (亜鉛)

Foods That Are High in Zinc:

1)    Meat - Meat is an excellent source of zinc.

Red Meat is a great source, but ample amounts can be found in all different kinds of meat, including beef, lamb and pork.

  • Pork liver (80g) contains 5.5 mg of Zinc

  • Beef (90g) contains 4.8mg of Zinc

2)    Shellfish - healthy, low-calorie sources of zinc.

Shellfish like oysters, crab, mussels, Shijimi (clam), shrimp and some fish (sardines, salmon, flounder, etc), can all contribute to your daily zinc needs.

  • 2 oysters(40g)  contain 5.3 mg of Zinc

3)    Legumes

Legumes like chickpeas, lentils and beans all contain substantial amounts of zinc. They are also an excellent source of protein and fiber and can be easily added to soups, stews and salads. Processing methods like heating, sprouting, soaking or fermenting can help improve its bioavailability.

4)    Seeds

Some seeds like hemp, pumpkin, squash and sesame seeds contain significant amounts of zinc. They are also a good source of fiber, healthy fats and vitamins, making them a healthy addition to your diet.

 5)    Nuts (unsalted)

Eating nuts such as pine nuts, peanuts, cashews and almonds can boost your intake of zinc. Nuts are a healthy and convenient snack that can boost your intake of zinc and many other healthy nutrients.

6)    Dairy (organic)

Dairy foods (organic) are good sources of zinc. They also contain protein, calcium and vitamin D, all of which are important nutrients for bone health.

7)    Eggs (organic)

One large egg contains 5% of the DV for zinc, as well as a host of other nutrients, including protein, healthy fats, B vitamins, selenium and choline.

8)    Soy Beans

  • Natto (fermented soybeans) 100g contains 1.9mg of Zinc

  • Koya-dofu (frozen-dried tofu) 100g contains 5.2mg of Zinc

9) Whole Grains

Whole grains like wheat, quinoa, rice and oats contain some zinc.

2.    Folate (葉酸)      

Foods That Are High in Folate:

  • Beef liver (80g) contains 800μg

  • Spinach(60g) contains 126 μg

  • Broccoli (60g) contains 126 μg

  • Edamame (a preparation of immature soybeans in the pod)(60g) contains 126 μg

  • Strawberry(90g) contains 81 μg

  • Seaweed(3g) contains 57 μg

3.    Vitamin E

Foods That Are High in vitamin E:

  • Sunflower oil (1.4g) contains 1.5mg

  •  Almond (10g) contains 2.9mg

  • Grilled Eel (Unagi kabayaki) (100g) contains 4.9mg

  • Nalta jute (moroheiya)(60g) contains 3.9mg

4.    Vitamin C

Foods That Are High in vitamin C:

  • Red pepper (60g) contains 102mg

  • Brussels sprouts (60g) contains 96mg

  • Broccoli(60g) contains 72mg

  • Kiwi fruits(90g) contains 126 mg

  • Strawberry (90g) contains 56mg

5.    Lycopine

A recent study states that the red pigment compound found in sun-ripened tomatoes can increase sperm count by up to 70% while providing other key benefits for male reproductive systems.

  •  One large sized tomato contains 7-8 mg of lycopine.

  • A glass of fresh tomato juice (200ml) contains 20 mg of lycopine.

6.    Beta Carotene
Foods highest in beta carotene include:

  • Carrots

  • Sweet potatoes

  • Winter squash

  • Spinach and kale

  • Fruits like cantaloupe and apricots

  • Broccoli

  • Butternut squash

  • Red and yellow peppers

  • Peas

  • Romaine lettuce

 

RECOMMENDED TYPE OF CUISINE:

  1. Mediterranean diet

The Mediterranean diet is a traditional diet eaten in the Mediterranean coastal regions such as Italy, France, Spain and Greece. It has a good balance of beans, vegetables, fruits, seafood, meat, poultry, whole grains, nuts, and dairy products such as cheese and yogurt. In recent years, it has been attracting attention as a nutritionally balanced diet. (Be careful not to drink too much wine with the foods!)

  • Enjoy daily - Whole grains, Legumes, Fruit, Vegetables, Healthy Fats, Herbs & Spices.

  • Enjoy 2-3 times per week - Fish, Seafood, Omega-3 rich food

  • Enjoy 1-2 times per week - Poultry, Eggs & Dairy

  • Enjoy sometimes - Red meats & Sweets

  • Practice daily - Physical activity

2. East Asian diet

East Asian diet with high in seafood, poultry, grains, legumes and vegetables. Use organic ingredients with good quality of sea salt, Miso or soy source. We highly recommend Natto (fermented soybeans - boost immunity), and Miso soup with chicken, seafood & assorted vegetables.




References (Japanese sites):

https://ivf-kyono.com/column/post-700/

https://sset-clinic.com/guide/seisi_huyasu/index.html

http://www.ishikawa-hp.or.jp/medical/medical12.html

https://www.elevit.jp/ninkatsu-m/nutrition/foodlist/#:~:text=いくことです。-,亜鉛をしっかり摂取できる食材,には注意しましょう。