A zinc deficiency is one of the
leading causes of male infertility Zinc is an essential mineral found in every cell in your
body. Your body needs zinc to keep your immune system functioning properly and
to help your blood clot. Zinc also helps your thyroid and reproductive system,
and keeps your senses of taste, smell and sight working.
When couples are trying to conceive,
the focus often falls on the woman and her health. However, according to the
American Pregnancy Council, men's infertility comprises about half of all
infertility cases. Prior to conception, men should follow a balanced diet,
exercise and abstain from smoking and binge drinking. The foods listed below
can also naturally increase sperm count which gives couples a better chance to
conceive.
You
don't need much zinc in your diet, and a deficiency is rare. The National
Institutes of Health Office of Dietary Supplements suggests that adults need
between 8 and 11 mg of zinc daily.
Causes
and Symptoms of a Zinc Deficiency
Low levels of zinc are rare in the
western world, although zinc deficiencies may be more common in developing
nations. According to the University of Maryland Medical Center, people most at
risk for low levels of zinc include those on very restricted diets, people with
anorexia, people with mal-absorption issues such as celiac or Crohn's disease and
the elderly, especially after age 75. Symptoms of a zinc deficiency include
slow growth in children, poor healing, lack of appetite, weight loss, hair loss
and skin problems such as psoriasis and acne.
Broccoli
Most people know that folic acid is
vital for women prior to conception and throughout pregnancy. However, in terms
of sperm count, it can also be helpful for males too. Broccoli is one of the
best sources of folic acid. Try adding it to salads or serving it as a side
dish with dinner. Other great sources of folic acid include asparagus and
orange juice.
Citrus Fruits
Antioxidants like the vitamin C found in
citrus fruits can increase sperm count. Orange or grapefruit juice that
contains 100 percent fruit juice will provide the same effect. Males who aren't
big juice drinkers can try squeezing fresh lemon juice into their water.
Dried Fruits
The process of drying fruits concentrates
their nutrients by removing water content, meaning that you get more fiber and
minerals from 1 cup of currants than from 1 cup of the Zante grapes from which
they derive. Watch your portion control, however, because dried fruit also have
concentrated amounts of sugar, which raises the carb and calorie content. One cup
of dried fruits are in the 350 to 450 calorie range and have anywhere from 25
to 100 carbohydrates per cup. Each 1-cup serving of dried apricots provides 8
percent of your DV for zinc; for prunes, 7 percent; for peaches and currants, 6
percent; for figs, 5 percent; for dates, 3 percent; and for dried bananas, 2
percent of the DV for zinc.
Tomatoes
Tomatoes contain lycopene which also raises
sperm count. Since lycopene is also found in ketchup and marinara sauces, most
men won't need much encouragement to add this to their diet.
Avocados
The fruit with the absolute highest
concentration of zinc per serving is the avocado, clocking in at about 1.3 mg.
Avocados are often associated with guacamole and tortilla chips, but can also
be eaten plain or with salt, sliced onto a sandwich, green salad or tropical
fruit salad or even pureed with milk or yogurt into a sweet chocolate or
vanilla smoothie. Avocados turn brown when exposed to air, so consume them
immediately, or wrap them tightly in plastic wrap, with a bit of lime or lemon
juice, and refrigerate.
Berries
Pomegranates, technically a berry according
to the botanical definition, are the second-best source of zinc behind
avocados. They possess approximately 1 mg of zinc per serving. When cut open,
the pomegranate reveals dozens of juicy seeds, which can be enjoyed fresh,
pressed into juice or dried and sprinkled into trail mix, granola, yogurt or
salads. Blackberries follow pomegranates with the third-highest zinc
concentration at 0.8 mg per serving, then raspberries and loganberries, each
offering about 0.5 mg, and finally boysenberries, with 0.3 mg. Strawberries and
other berries contain only trace amounts.
Other
Fruits High in Zinc
Dates
and guavas provide 0.4 mg of zinc, while blackcurrants and watermelons provide
0.3 mg. Dried watermelon seeds are a particularly rich fruit source of zinc.
Other
Vegetables High in Zinc
Vegetables are a much better source
of zinc than fruits -- 1 cup of cooked napa cabbage has 4 mg of zinc -- more
than any fruit. Other good sources of zinc include asparagus, Brussels sprouts,
lima beans, okra, peas, potatoes, pumpkin, shiitake mushrooms, spinach and
Swiss chard. One cup of peas has 1.9 mg of zinc, as does a cup of shiitake
mushrooms, and lima beans have 1.75 mg of zinc per cup. Although not always
considered a vegetable in the U.S., seaweed can be a source of zinc as well.
One cup of dried spirulina has 2.25 mg of zinc.
References
- National Institutes of Health Office of Dietary Supplements: Zinc
- University of Maryland Medical Center: Zinc
- Linus Pauling Institute: Zinc
- American Pregnancy Council
- Health Journal Male Infertility
- Mayo Clinic
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