Effects of ultra-processed foods on male fertility
The bad eating habits that we maintain throughout the year also damage men’s fertility: the exaggerated intake of ultra-processed products harms many men when trying to conceive. According to a recent study by the Rovira i Virgili University, men whose caloric intake comes from 30% of ultra-processed foods have a greater risk of having altered sperm quality. Foods such as fast food, products with high sugar content, soft drinks, fried or frozen pre-cooked foods are recognized for their poor nutritional value and now, for their ability to negatively affect semen quality.
Summer and changes in eating habits
During the summer, 60% of Spaniards change their eating habits, according to the Nutrition Habits in Spain survey. It is crucial to remember how these modifications can influence our reproductive health. We know that ultra-processed foods are not beneficial, but what foods can increase the chances of conceiving?
Essential nutrients that improve male fertility
Omega-3 and DHA
The scientist and embryologist specializing in fertility, Marta Antich, who is also the founder of Fertilab Barcelona, mentions that a lack of Omega-3 and DHA fatty acids, essential for sperm membranes, is often observed. These are found in foods such as oily fish and olive oil. Antich suggests consuming small fish such as mackerel, bonito, anchovies and sardines, as well as shellfish such as oysters, as they have fewer contaminants compared to larger fish such as tuna. She recommends a high intake, up to 1 g per day, but not overdoing it to avoid increasing uric acid.
Antioxidants
The sperm needs to complete complex processes and move efficiently to successfully fertilize, which requires many vitamins. For this reason, Antich recommends the consumption of foods rich in antioxidants such as fruits, especially oranges, red vegetables, broccoli and avocados. It also highlights the benefits of cooked tomatoes, rich in lycopene, a protein favorable for the prostate.
Minerals
In general, a good diet can eliminate the need to take supplements, but there are cases in which there is a deficiency of minerals such as magnesium. Good quality sea salt, as well as seawater for cooking and drinking, are excellent sources of necessary minerals such as zinc, magnesium and selenium.
Influence of eating habits on infertility
Determining the exact percentage of infertility caused by poor diet is complicated, since elements such as pollution and other unhealthy habits also play a role. However, Marta Antich points out that many cases show significant improvements in fertile health after making small changes to the diet. This indicates that certain eating habits have the potential to enhance our reproductive capacity.