Did you know there are specific foods that contain key nutrients men need to produce healthy, quick and abundant sperm? I am talking about CoQ10, zinc, L-Carnitine, antioxidants, iron, and good fats, all of which have been shown to be vital to supporting male fertility.
It can be difficult to get men on the fertility diet band wagon, but with this recipe, you may just convince him that boosting his fertility can be delicious. After all, what man doesn’t want to create strong, healthy sperm by eating foods that taste great?
I live with 3 males, and if there is one thing they love to do, it’s snack. I find it challenging to find truly nutritious snacks created from whole foods and that is why I often make my family foods from scratch. To me, it is extremely important to give them the most nutrient-dense foods this world has to offer.
Now onto the ingredients in this recipe and why they are important to male fertility:
Pistachios are rich in CoQ10, a powerful antioxidant, which is necessary for a healthy sperm cell membrane and energy (forward movement). It is also protective of sperm cells and protects the important genetic codes they carry (DNA) for creation of a healthy child.
A naturally sweet alternative to white sugar, dates contain a wide variety of minerals, vitamins and phytonutrients. They are valued for their fiber, iron, copper, magnesium, potassium, vitamin A, vitamin K, and B vitamin content. A healthy body requires a wide variety of nutrients for fuel and function.
Organic Raw Sesame Seeds
Raw Sesame seeds are also rich in CoQ10 and essential fatty acids. Essential fatty acids ensure a healthy sperm membrane, which is required for proper sperm maturation.
Organic Raw Pumpkin Seeds
Pumpkin seeds are an excellent source of zinc and L-Carnitine. Adequate zinc intake is important for the creation of the outer membrane and tail of a sperm. Sperm utilize zinc for maturation, mobility, and strength. Zinc is also necessary for hormone balance.
L-Carnitine is an amino acid responsible for shuttling omega fatty acids. L-Carnitine has been shown to help normalize sperm motility in men with low sperm quality. L-Carnitine helps sperm to metabolize fats and sugars for energy.
Organic Raw Brazil Nuts
Brazil nuts are rich in zinc, L-Carnitine and selenium. Benefits of zinc and L-carnitine are discussed above, but the reason I include Brazil nuts in this ingredient list is they are hearty and provide one of the most important minerals for male fertility health – selenium. Selenium is necessary for proper sperm formation. It is easy to get adequate selenium intake by eating just a few Brazil nuts a day.
Organic Dried Goji Berries
Known as Chinese Wolfberry in Traditional Chinese Medicine, one study showed that men who consumed just a 1/2 ounce of dried Goji berries daily had improved sperm counts. Goji is supportive of liver health, and hormone balance, and is high in antioxidants shown to be protective of sperm health.
Organic Peanut Butter
Peanuts contain 6.7 grams of protein in just a one ounce serving. Protein is necessary for the building and repair of the body’s tissues. The amino acids that make up protein are the building blocks for the body’s cells, including sperm cells. Peanuts are also a rich source of antioxidants and folate – important nutrients for fertility.
Unsweetened Organic Coconut Flakes
Coconut contains ample amounts of iron and zinc, and good saturated fats for cardiovascular health (including circulation to the reproductive organs), proper immune system function, and hormonal health.
Raw Unfiltered Honey
Raw, unfiltered honey* is a natural sweetener that has a nutritional punch because it contains 27 different minerals, 22 amino acids, and 5,000 live enzymes. Raw honey is rich in B vitamins which are necessary for sugar metabolism. Honey is easy to digest and is well tolerated by the kidneys because it is pre-digested by the bees. Honey gives the male body a boost of energy.
*Do not feed to children under 1 year of age.
Organic Rolled Oats
Organic rolled oats contain ample amounts of fiber, which is important for nutrient absorption, gut health and estrogen metabolism – yes estrogen metabolism is important for men too! Research has shown that avenanthramides found in oats are extremely anti-inflammatory, with a strong antioxidant activity. This makes them a great addition to this recipe.
Organic Freshly Ground Flax Seeds
These little seeds are fiber and omega-3 EFA-rich. Two tablespoons of freshly ground flaxseed a day will help you to improve your estrogen metabolism and digestion. As you already know at this point in your reading here, essential fatty acids, estrogen metabolism, and healthy digestion are critical to health!
How to Make the Male Fertility Boosting Snack Bites
- ¼ Cup each Medjool dates, pistachios, Brazil nuts, Goji berries all chopped fine and whole pumpkin seeds
- ½ Cup + 3/4 Tbsp raw honey
- 1/2 Cup chunky natural peanut butter
- 2 Cups oats
- 2 Tbsp ground flax seeds
- raw unsweetened coconut and raw sesame seeds to roll the balls in.
- On three separate flat plates or dishes sprinkle raw unsweetened coconut, raw sesame seeds and then a bit of the chopped pistachios and brazil nuts (you’ll be chopping those next).
- Chop Medjool dates, pistachios, Brazil nuts and Goji berries and place in a large bowl with oats and flax seeds.
- Add nut butter and honey. Stir to coat all ingredients.
- Line an airtight container with parchment paper. Coat hands with coconut oil. Spoon out a tablespoon-sized amount of the mixture into the palm of your hand and roll into a small ball. Don’t be skimpy here! Some balls may fall apart. If so, grab a bit more gooey mixture and roll again.
- Place each ball in one of the plates of either coconut, sesame seeds, or chopped nuts. Roll in the mixture to coat and place on parchment-lined container and repeat.
- Refrigerate for several hours.
Munch some bites! Be sure to bring them along when you hit the trail, river, beach, or wherever your heart takes you!
- Ipatenco, S. (n.d.). What Are the Benefits of Eating Shredded Coconut? Retrieved from: https://healthyeating.sfgate.com/benefits-eating-shredded-coconut-4027.html
- What are Dates Good For? (n.d.) Retrieved from: http://foodfacts.mercola.com/dates.html
- Sinatra, S.T., M.D., F.A.C.C. (1998). The Coenzyme Q10 Phenomenon. McGraw Hill.
- Sinatra, S.T., M.D., F.A.C.C. and Sinatra, J., R.N., M.S.N. (1999). L Carnitine and the Heart. Chicago, Illinois: Keats Publishing
- Male Infertility Talk with Dr. Eric Yarnell, ND. March 9th, 2014.
- David Winston and Steven Maimes (2007) Adaptogens Herbs for Strength, Stamina, and Stress Relief. Healing Arts Press
- Rodriguez, Hethir, C.H., C.M.T. (n.d.). The Male Fertility Diet. Retrieved from: https://natural-fertility-info.com/male-fertility-diet.html
- Rodriguez, Hethir, C.H., C.M.T. (n.d.). Zinc: How Essential Is It to Your Fertility? Retrieved from: https://natural-fertility-info.com/zinc-fertility.html
- The World’s Healthiest Foods. Peanuts.(n.d.) Retrieved from: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=101
- Barton Schuster, D., C.H. (n.d.). Why Nuts & Seeds Are So Important For Fertility Nutrition. Retrieved from: https://natural-fertility-info.com/nuts-and-seeds.html
- Meydani, M. (2009). Potential health benefits of avenanthramides of oats. Nutrition Reviews, 67(12), 731-735. doi:10.1111/j.1753-4887.2009.00256.x. Retrieved from: https://academic.oup.com/nutritionreviews/article-abstract/67/12/731/1938740?redirectedFrom=fulltext