Foods to Improve DNA Fragmentation
When couples are experiencing conception difficulties, the main focus is usually the women. But male fertility plays an equal role, and one key issue affecting men is Sperm DNA Fragmentation. This condition impacts sperm quality, embryo development, and increases the risk of miscarriage.
At Mourne Fertility Wellness based in Newry, Mourne & Down, I support men and couples trying to conceive naturally or through assisted conception. In this blog, I will highlight the top fertility-boosting foods that can help reduce sperm DNA fragmentation and improve male reproductive health.
1- Leafy Greens & Cruciferous Vegetables
Foods like spinach, kale, broccoli, and brussels sprouts are rich in folate (Vitamin B9), essential for DNA synthesis and repair. Men with low folate levels often have higher rates of fragmented sperm DNA. These vegetables are also rich in antioxidants that reduce oxidative stress - a major cause of DNA damage.
2 - Berries
Blueberries, strawberries and raspberries are loaded with antioxidants like vitamin C and Anthocyanins (water-soluble pigments found in plants - responsible for the red, purple, and blue colours in fruits and vegetables). These compounds help protect sperm from free radical damage and support healthier DNA. I recommend including a portion of fresh or frozen berries as part of a male fertility diet.
3 - Fatty Fish
Fatty fish such as salmon, sardines, and mackerel are rich in omega-3 fatty acids, which help reduce inflammation and improve the fluidity of sperm membranes. Omega-3’s are known to enhance sperm motility, morphology, and overall fertility outcomes.
4 - Nuts & Seeds
Walnuts, pumpkin seeds, brazil nuts, and sunflower seeds are rich in selenium, zinc, and vitamin E, these nutrients are essential for reducing sperm DNA damage, improving testosterone levels, and supporting sperm production.
5 - Cooked Tomatoes
Tomatoes contain Lycopene, a potent antioxidant shown to reduce DNA fragmentation and improve sperm morphology. Lycopene is more bio-available when tomatoes are cooked. So aim to include tomato sauces or soups in your meals regularly.
6 - Egg & Whole Grains
Eggs offer choline and protein, whole grains like oats and quinoa provide B-vitamins and zinc. Together, they support hormone regulation and protect sperm at a cellular level.
7 - Citrus Fruits
Citrus fruits such as oranges, lemons, and grapefruits provide vitamin C, which protects sperm DNA and reduces oxidative stress in the reproductive system.
Supporting Male Fertility Holistically
At Mourne Fertility Wellness, I work with men experiencing fertility challenges, including low sperm count, poor motility, and high DNA fragmentation, using tailored therapies like:
ReproReflexOlogy
Auricular Acupuncture
Aromatherapy for male reproductive health
Whether you are preparing for IVF/ICSI or trying to conceive naturally, nutritional guidance and holistic therao can make a real difference.
Need Support?
If you are based in Newry, Mourne and Down area and want a holistic approach to male fertility, book a free discovery call with me today 07599609170. Lets improve sperm quality from the inside out.
