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Healthy Sperm Recipes with Fertility Nutritionist Emily Barker

Are you looking for fertility-friendly recipes inspiration you can trust? Look no further! We’ve rounded up seven of our favourite meals containing sperm health superfoods – and they all come approved by the wonderful fertility nutritionist Emily Barker of Roots and Shoots Fertility.

From protein-rich breakfasts to tasty salads bursting with nutrients your sperm cells will love, this list has it all!

 

Spaghetti Bolognese with Liver by Life of Pie

Spaghetti Bolognese with Liver by Life of Pie

Why we love this recipe…

Liver is a great source of iron, folate, selenium, Co-Q10, B vitamins and vitamin A – all key nutrients involved in supporting your fertility. The idea of eating liver might not be that appealing but chopped up or grated into a dish like bolognese and you won’t really be able to taste it! This twist on a classic spag bol also includes plenty of vegetables – from tomatoes and carrots – which are all full of antioxidants, vitamins and minerals.

Emily says…

Liver is often referred to as nature’s multivitamin. It’s one of the most nutrient-dense foods you can eat so great to include in your preconception plan. Opt for whole wheat spaghetti for healthier carbohydrates Or higher protein pasta like lentil, chickpea or brown rice pasta.

 

Kale and Broccoli Salad by Olive Magazine

Kale and Broccoli Salad by Olive Magazine

Why We Love This Recipe

Dark leafy greens have always been a go-to when it comes to fertility nutrition – and in this healthy sperm recipe, you get two for the price of one! If kale and broccoli aren’t your thing you can always try other leafy greens like Brussel sprouts, spinach or chard.

Emily says…

Vegetables like broccoli and kale contain micronutrients, such as folate (folic acid), magnesium and iron. Folate, and B vitamins support the process required to make healthy DNA which is obviously really key in baby-making. This salad also features walnuts which are high in antioxidants known to improve male fertility.

 

Walnut and Beetroot Salad by Recipe Tin Eats

Walnut and Beetroot Salad by Recipe Tin Eats

Why we love this recipe

Most nuts are great for sperm health and walnuts definitely are! One study found that sperm morphology and motility movement improved in men who added walnuts to their diet over 12 weeks. Walnuts make a great snack but this salad is the perfect way to bring them into your meal plan – and makes a great side dish to any protein.

Emily says…

Walnuts are the nuts with the highest content of omega-3 fatty acids. They are also rich in protein, fibre, vitamin B6, folate, and minerals including copper, zinc, and magnesium. The beetroot is also good news for sperm health as it contains plenty of vitamins C and E and Vitamin B9 which are also essential for healthy sperm.

 

Salmon with Creamy Lentils by The Body Coach

Salmon with Creamy Lentils by The Body Coach

Why we love this recipe…

This healthy sperm recipe tastes as good as it looks and is so easy to throw together. Salmon is one of our favourite oily fish – and oily fish are a cornerstone of a good fertility nutrition plan thanks to being rich in Omega-3 fatty acids.

Emily Says…

Salmon is not only rich in omega-3s – which are really important for sperm function – but it is also an excellent source of B vitamins as well as some vitamin D, and selenium. I love that lentils are the side in this dish – high in protein, fibre and folate – all important for fertility.

 

Irish Mackerel Breakfast by Jamie Oliver

Irish Mackerel Breakfast by Jamie Oliver

Why we love this recipe…

Fish for breakfast isn’t for everyone (although it’s pretty common in Denmark where our founders Emil and Morten are from!) but starting your day with something rich in protein is great for your blood sugar levels and your hormonal balance!

Emily says…

Mackerel is another oily fish high in omega 3s fatty acids and eggs are rich in Vitamin A, B’s and protein, which support sperm motility. If you want to make this super sperm recipe even more fertility friendly you could add a handful of greens and use sourdough bread, which is great for your gut!

 

Egg and Veggie muffins by Well Plated

Why we love this recipe…

If you aren’t into fish or meat, these tasty muffins are another way you can start your day with some protein power! The best part is you can batch-cook these ahead of time and have them ready to go first thing in the morning.

Emily says…

These muffins have a lot of nutritional bases covered. They are high in protein and fibre which keeps blood sugar stable which is also super important for healthy sperm. The peppers and tomatoes are also rich in vitamin C and lycopene which is known to support sperm health. They are the ideal size to grab on the go!

 

Kale Pomegranate and Chicken Salad by Olive Magazine

Why we love this recipe…

Salads don’t have to be boring! This colourful bowl is brimming with antioxidants which will help to protect your sperm cells from oxidative stress damage and you’re getting lots of healthy fats and protein from the avocado and chicken.

Emily says…

Avocado is not only a good source of healthy fats, it’s also rich in magnesium, vitamin E and potassium. The pomegranate is a great addition as it’s loaded with vitamin C and has a high content of phytochemicals called punicalagins, which are shown to have very strong antioxidant properties.

 

Want to know the best overall diet for fertility? Check out our article on the Mediterranean diet for sperm health.

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