Male fertility: Nuts and seeds to garlic, checklist of antioxidants-rich meals to assist males enhance their sperm well being

Male infertility is a rising concern worldwide with 1 out of each 6 couples experiencing fertility and reproductive issues and historically, fertility considerations have been predominantly linked to women nevertheless, there’s a rising effort to boost consciousness about male fertility points. According to latest analysis, male infertility happens in 30-50 % of circumstances and whereas there may be remedy out there to deal with this problem, there are additionally pure strategies to reinforce fertility.

In an interview with HT Lifestyle, Dr Aswati Nair, Fertility Expert at Nova IVF Fertility at Delhi’s Rajouri Garden, shared, “Most common causes of infertility include conditions like varicocele, smoking, radiation, urinary tract infections, and nutritional deficiencies. Additionally, environmental factors and oxidative stress adversely affect one’s fertility rates. Oxidative stress affects approximately 50 percent of men grappling with infertility. A 2019 Human Reproductive Sciences study indicates that oxidative stress leads to diminished sperm motility, heightened sperm DNA damage, as well as an elevated risk of miscarriage and genetic abnormalities.”

How does Oxidative Stress happen?

Dr Aswati Nair answered, “Free radicals unstable molecules that are formed constantly in the body and are detrimental to the DNA in the cells and tissues if the levels become too high hence linking them to various illnesses like cancer, diabetes and heart disease. While free radicals play a crucial role in supporting cell division and aiding immune cells in fighting infections, an excess of these molecules, also known as Reactive Oxygen Species (ROS), leads to oxidative stress (OS). The body naturally produces antioxidant compounds to counteract free radicals. However, an imbalance between ROS and antioxidants results in OS, harming sperm DNA and hindering fertilization by disrupting normal sperm function. Hence, maintaining a balance by inactivating ROS with antioxidants is crucial for normal sperm functionality.”

The Prominent Role of Antioxidants

According to Dr Aswati Nair, antioxidants are substances or compounds that neutralise free radicals, disrupting chain reactions that culminate in oxidative stress. She defined, “By restoring balance and eliminating Reactive Oxygen Species (ROS), antioxidants improve motility and morphology and prevent DNA damage to sperm. These beneficial compounds are prevalent in food, particularly plant-based sources such as fruits and vegetables. Key vitamins and minerals, including vitamin C, vitamin E, zinc, and selenium, act as antioxidants. Thus, these essential compounds are pivotal in helping the body maintain equilibrium between free radicals and antioxidants, promoting reproductive health and overall well-being.”

Dt Nisha, Consultant Dietician and Nutritionist at Motherhood Hospitals in Gurgaon, recommended the next antioxidant-rich meals that are helpful on your sperm well being –

1. Nuts and Seeds: Walnuts are wealthy in omega-3 fatty acids, vitamin E, selenium, and antioxidants, walnuts will help enhance sperm high quality, motility, and morphology. Whereas, almonds are excessive in vitamin E, an antioxidant that helps defend sperm cells from oxidative harm and will enhance sperm motility. Pumpkin seeds alternatively include zinc, important for testosterone manufacturing and sperm formation, in addition to antioxidants like vitamin E and selenium and Brazil nuts are a wonderful supply of selenium, a mineral that performs a vital position in sperm manufacturing and motility and helps defend sperm from oxidative stress.
2. Turmeric: A standard spice in Indian delicacies, turmeric incorporates curcumin, a potent antioxidant with anti-inflammatory properties which will profit sperm well being.
3. Ginger: Another staple spice in Asian cooking, ginger incorporates gingerol, a bioactive compound with antioxidant and anti inflammatory results which will help reproductive well being.
4. Green Tea: Widely consumed in Asian international locations, inexperienced tea is wealthy in catechins, highly effective antioxidants which will assist defend sperm from oxidative harm and enhance sperm high quality.
5. Leafy Greens: Vegetables like spinach, fenugreek, and broccoli are wealthy in antioxidants like vitamin C, beta-carotene, and lutein, which can assist defend sperm from oxidative stress and enhance total reproductive well being.
6. Berries: Berries akin to strawberries, blueberries, and raspberries are wealthy in antioxidants like vitamin C and anthocyanins, which can assist enhance sperm high quality and motility.
7. Garlic: A standard ingredient in Indian cooking, garlic incorporates allicin, a compound with antioxidant properties which will assist enhance sperm high quality and defend in opposition to oxidative harm.