An antioxidant rich diet can go a long way when it comes to male fertility! Check out this delicious super antioxidant filled smoothie for future dads!
Free Radicals & Fertility
Free radicals, which are produced by the body and encountered in our environment, cause destruction to the cells they encounter and are responsible for premature aging. Antioxidants are molecules that neutralize free radicals. The result when antioxidants are low in the body or there are more free radicals then the body can handle is oxidative stress.
Oxidative stress is one of the most common culprits of male infertility.
It been estimated that between 30-80% of male infertility is due to oxidative stress. Sperm are highly sensitive to oxidants that come from the outside environment as well as endogenously as part of normal cellular waste.
Oxidants have been shown to reduce sperm motility and increase DNA fragmentation. DNA fragmentation is essentially a measure of the DNA damage of the sperm.
Other Causes of DNA Damage in Sperm:
- Exposure to Tobacco
- Prescription Drugs, such as SSRI
- Recreational Drugs
Nutrition for Healthy Sperm
Many men have diets low in antioxidants. In my practice, I’ve found that simply increasing food based sources of antioxidants can have significantly increase sperm count and motility.
And research has shown there is also an association with increased live birth and pregnancy rates when dads are consuming ample antioxidants prior to conception. Another reason to eat more fruits and vegetables daily!
One of the easiest ways to get highly absorbed antioxidants is through a daily smoothie. This is one of my most popular preconception smoothies that I prescribe.
Future Dad’s Antioxidant Smoothie
- 1 large handful dark leafy greens (spinach, kale, chard, spring mix)
- 1 cup berries of choice
- 2 TBSP pumpkin seeds
- ½ an avocado
- 1 lime, skin cut off
- 1 cup or more of almond, coconut, hemp, rice or other milk
- Optional: handful of ice cubes
Blend until creamy and enjoy