Why zinc is vital for male fertility? How to easily boost daily zinc intake from food?
How much zinc to increase sperm volume?
According to the Office of Dietary Supplements adult men need about of 11 mg of zinc daily (1).
The zinc deficiency is rather common in men. Men lose great amounts of zinc in every ejaculation. They lose about 2.5 mg of zinc.
Furthermore, there aren’t so many foods rich in zinc. Therefore, male zinc deficiency is a common reason for not conceiving. Zinc is vital for sperm motility, sperm production, and even sperm morphology (2).
Moreover, zinc acts as a powerful agent against free radicals. Sperm is particularly vulnerable to free radical damage. Male fertility, due to zinc deficiency is pretty common.
Additionally, zinc is found in the prostate, testes, and semen. It is an important element for the male reproduction process and plays an important role in all aspects of proper male sexual functions. Zinc may be the reason for erectile dysfunction, as well.
Can eating food high in zinc help me conceive?
Luckily, if this is the case, you should start eating lots of foods rich in zinc, to greatly improve your chances of conceiving.
Moreover, zinc is not only vital for male fertility, but also is a key factor for many hormones during pregnancy and lactation.
As a rule of thumb, seeds and nuts are the richest plant-based foods in zinc.
For instance, sesame seeds, pumpkin seeds, chocolate powder, cocoa powder, pine nuts, sunflower, flax seeds, chia seeds, peanut butter, and seaweed are all plant-based foods particularly high in zinc. Zinc from these foods could help with male fertility.
What’s the best way to instantly boost your daily zinc intake? Of course, smoothies.
Add 1 or 2 of these high-in-zinc ingredients. You want to naturally super-charge your body with zinc.
Certainly, you could take zinc supplements, as well. Prefer chelated zinc supplements. They are more easily absorbed by the human body. Taking zinc supplements is the easiest and most inexpensive way to boost your daily zinc intake. You can find zinc supplements under $10 on Amazon.
Always consult your health care provider before taking supplements.
Smoothies high in zinc for male fertility
Although the king of your fertility smoothie should be food high in zinc, you should add dark leafy greens, as well.
You can add spinach, collard greens, turnip greens, spinach, kale, broccoli, or even dandelion greens. The list is endless.
Adding greens boosts your body with many micronutrients and antioxidants, such as lutein, zeaxanthin, vitamin K, vitamin E and many more. Remember… sperm is pretty vulnerable to free radicals. Eating food rich in antioxidants can protect it.
Furthermore, green smoothies are great for the wife, as well. It’s the healthiest lowest-calorie meal you can have.
Additionally, seeds and nuts are good sources of healthy fats. Fats can enhance the absorption of vitamins and may slow down the rise of blood sugar. Scientists propose that a diet combining fats and carbs would have an additive effect on improving bowel function and insulin sensitivity (2).
Other meal ideas to increase the daily zinc intake for male fertility
Drinking your favorite fertility smoothie daily isn’t the only way to boost your zinc intake.
Eat bread rich in zinc for male fertility
For instance, you could prefer multi-grain bread. Seeds in bread can really boost your daily zinc intake. Don’t worry. Bread won’t make you fat. But… prefer only whole wheat multi-grain bread for better health benefits.
If you make bread yourself, you can add sesame, pumpkin or chia seeds. Furthermore, I always add flaxseed flour. Flaxseeds are particularly rich in omega-3 fatty acids. Everyone should eat them daily.
Another great reason for consuming flaxseeds is for boosting omega-3s consumption. We need a balanced consumption between omega-3s and omega-6s. Modern Western diets include huge amounts of omega-6 fatty acids, but little omega-3s. That’s a problem. This imbalance leads to chronic inflammation.
Eat a toast with almonds & peanut butter
Another great idea for boosting zinc intake is to eat toasts with tahini or peanut butter. A tablespoon of tahini has about 0.7 mg of zinc. Certainly, eating tahini from whole ground kernels is the healthiest choice.
Furthermore, just a tablespoon of peanut butter contains about 0.4 mg of zinc.
Do you want to really boost your zinc intake from only 1 meal? Add almonds. A handful of almonds contains about 0.9 mg of zinc (3).
Put seeds & nuts in your salad
Certainly, another great way to increase your daily zinc intake is just to put seeds and nuts in your salad.
Seeds and nuts are great ingredients in salads. They’re healthy fat plant-based foods. They taste great too.