Diet and nutrition are important when trying to conceive. We often hear that women are solely responsible for ensuring that their body is healthy enough for reproduction. What a lot of people don’t realize is what a man eats matters too! Your male partners health, and the quality of their sperm has a huge stake in the health of the pregnancy. This is why we came up with the best fertility smoothies for men.
Smoothies are an awesome way to make sure you get all of the needed nutrients in one, easy to take down drink. If you don’t like a specific food, it’s easy to mix it with something more sweet or flavorful that you don’t mind tasting. Smoothies are also easy to make and hard to mess up. Keep in mind certain allergies may require you to adjust the smoothie ingredients from recipes.
Fertility Smoothie Recipes for Men
Overall Guidelines to Make an Excellent Fertility Smoothie.
- 1 cup of fruit or vegetable
- ½-1 cup liquid
- One handful of leafy green vegetable
- 1-2 “Superfoods” that are good for fertility
- Include protein
Sources of protein: yogurt, protein powder, nut or seed butter.
Don’t be afraid to boost the flavor with sugar or a sweetener to taste.
1. Wheatgrass Orange Green Smoothie
Wheatgrass contains lots of nutrients including; Chlorophyll, iron, calcium, magnesium, folic acid, and vitamins A, C, and E. All of which are excellent for reproduction and making a fertility smoothie for men.
- ¼ cup of coconut water
- ½ cup of milk
- ¼ cup of fresh wheatgrass, or ¼ teaspoon of wheatgrass powder
- 1 orange
- ½ cup banana
- ½ cup of ice
Side note: wheatgrass powder can be substituted for wheatgrass but will contain less fiber.
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2. The Berry Boost Smoothie
- 1 cup of frozen mixed berries
- 2 tablespoons of ground flaxseed
- 2 tablespoons of coconut oil
- 1 tablespoon of chia seeds
- 1 tablespoon of pumpkin seeds
- ½ cup almond milk
- 1 Apple
- 1 tablespoon of goji berries
3. Berry Protein Fertility Smoothie
- 1 scoop of protein powder
- ½ cup pineapple
- 1 tablespoon of maca powder
- ½ cup strawberries
- 1 cup of full- fat milk
- ½ avocado
4. Banana Smoothie Bowl
- 2 medium bananas
- 1 cup of low fat yogurt
- 2 tsp ginger
- 1 tsp honey
- 2 Brazil nuts
- 1 tsp vanilla extract
- 1 tsp cinnamon
- Chop the bananas and ginger.
- Put all the ingredients, minus the Brazil nuts, in the blender and blend for 2-3 minutes.
- Grind the nuts then add them to the mixture.
- Blend the mixture for another 1-2 minutes and enjoy.
- You can add granola on top for a tasteful breakfast.
5. Kale Shake
- 1 medium banana
- 2 handfuls of kale
- 4 tablespoons of blackberries
- 3 tablespoons of raspberries
- 1-2 Brazil nuts
- 1 glass of water
- Add kale to the blender with some water and blend 2-3 minutes.
- Grind the nuts.
- Add the rest of the ingredients and blend 2-3 minutes.
6. Sperm Boosting Smoothie.
- 1 ½ cups unsweetened coconut milk.
- 1 banana.
- 3 Brazil nuts.
- ½ avocado.
- 1 tablespoon raw cacao powder.
- 2 tsp bee pollen.
- 1 tsp pine pollen.
- 1 tsp maca powder.
- 2 handfuls of baby spinach.
- 1 tsp he shou wu extract.
Instructions: blend and enjoy!
Side note: if you have any allergy to pollen, you should not use those ingredients.
7. Male Reproductive Smoothie.
- 1 banana
- 2 tablespoons raw cocoa nibs.
- 2.5 ounces raw walnuts.
- 3 ounces dried goji berries.
- 3 grams powdered maca.
- ¾ cup almond milk.
See more at: Reproductive Wellness
8. Mango Smoothie
- ½ cup frozen mango
- ½ cup strawberries
- ½-1 cup coconut water
- 1 serving of leafy greens
- 1 serving of maca powder
Top 10 Foods That Will Help with Male Fertility.
One study shows that the average sperm count for a man has dropped by 59% over the last 38 years. This makes increasing the odds of pregnancy all the more important. Guys can naturally increase reproductive wellness by taking in some super foods that are packed full of nutrients. Here are some super foods that can actually help boost sperm count and overall quality. These foods make great additions to fertility smoothies for men.
1: Goji Berries
These help prevent cellular damage during spermatogenesis due to the rich antioxidants. They also have been shown to improve blood circulation. The taste is more comparable to that of a cranberry or sour cherry. Dried goji berries have less of a bitter taste. Some believe these berries also improve stress, anxiety, and sleep. This could improve overall thoughts of well being and increase libido.
Wheatgrass contains a good amount of vitamins A, C, E, and K. It is also high in alkaline which helps maintain ph level which is important for reproduction. It is available at most juice bars and health food stores. You can also grow wheatgrass at home.
3. Maca Root
Maca root is an edible plant typically grown in South America. It is sold in the United States as a supplement. Some benefits of ingesting maca include; increased energy, reduced anxiety, and increased sexual desire. Some also claim that maca improves speed count which is why it may be a good addition to your male fertility smoothie.
4. Brazil Nuts
Brazil nuts also come from South America, if you couldn’t tell by the name. These little nuts are packed full of nutrients including; protein, fat, magnesium, zinc, and vitamin e. The most important part about Brazil nuts that make them great for reproduction is their high content of selenium. Selenium helps boost testosterone levels which helps improve semen quality.
5. Milk and Yogurt
Milk and yogurt are common additions to smoothies. They also help to boost vitamin d levels. Vitamin D has been shown to increase testosterone levels as well.
Flaxseed is high in omega-3 fatty acids. Omega-3 fatty acids have become popular in improving overall health and wellness. In the fertility realm of things; these fatty acids have been thought to increase sperm count and motility.
Water tends to have a stake in everything. It helps to maintain hydration and helps in creating the seminal fluid. Makes sense right? The more dehydrated your partner is, the less fluid he will be able to make.
8. Green Leafy Vegetables
These are a major source of folate which helps produce strong healthy sperm. Spinach is often used in smoothies mixed with some favorite fruits. These types of vegetables also help maintain ph balance which is important to aid the sperm’s survival on its trek to the egg.
Oranges and other citrus fruits are a great source of vitamin C. During reproduction, vitamin C improves sperm count, motility, and morphology. It also contains calcium, potassium, and folate. Shoot for at least one serving of citrus fruits per day.
10. Pomegranate Juice
This super fruit has been known to contain a major source of antioxidants for overall healthy well being. Turns out these antioxidants are also a major benefit to sexual health. The antioxidants in pomegranate juice are known to improve sperm quality.
Foods to avoid:
Some studies link an association between decreased sperm counts and motility with the consumption of processed meats like hot dogs or luncheon meats.
Although this isn’t a food, it ends up in a good majority of what we eat making it important to wash fruits and vegetables thoroughly. Pesticides are overall bad for anybody, especially those trying to create a healthy pregnancy.
Usually we think of soy products as fairly healthy. This is not true for male fertility. Soy contains estrogen like compounds that can actually decrease speed count. This is important to keep in mind if you plan to add soy milk or soy protein powder to your smoothie.
How Often Should He Drink a Fertility Smoothie?
There isn’t a specific limit or expectation when it comes to drinking a fertility smoothie. Overall, the foods and recipes mentioned are a fantastic way to improve overall health, so the more the better. Most, who are trying to conceive will drink up to 1 smoothie per day. What’s great about smoothies is they are so versatile you can use them for breakfast or a snack. You can even add some protein powder to make an awesome reproductive meal replacement shake.
The foods we eat affect our overall health and wellness. Let’s face it, nutrition is not usually the first thought for guys who are concerned about reproduction; but it is a fact that can’t be ignored. Smoothies are a great way to get all the vitamins and minerals needed for healthy conception in one, easy to drink shake. Some foods serve as super foods that will help you get the most nutrition out of your smoothie. Remember, the best male fertility smoothie starts with Real, Not Processed foods. It’s very important for your partner to evaluate his health and diet to ensure this is not a limitation when trying to get pregnant.
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