If you think infertility was just a woman’s issue, then think again. Globally, the count of male sperm has been at a steady decline over decades, and can play a larger role than the care of most men to accept nutrition. Forget the protein shake for biceps, it is about feeding the most unseen cells in a man’s body, which are his sperm.

We sat down with nutritionist Vihaan Dixit, who broke the diet, yes, what is on their plate, direct fertility fuel.

Mitochondria: Fertility Engine Room

“Pictures like marathon runners sperm,” Dixit, “and their mitochondria are the energy gels they carry. Without the right nutrients, they never make it in the finish line.”

Mitochondria, small ‘batteries’ inside cells, are important for sperm mobility and overall fertility. Hunt? They are highly unsafe for oxidative stress. Enter omega -3 fatty acids and antioxidants, which act like a shield and charger at the same time, ensuring that sperm have both protection and power.

Omega -3S vs Junk Fat

Dietary options matter here. “Omega -3S is like EPA superhero that calms inflammation,” Dixit explains. “But swap for a lot of saturated fat, and you invite chaos, think of dull sperm, poor dynamics and general lack of spark.”

According to him, foods rich with omega -3S such as salmon, walnuts, flaxseeds help the body’s inflammatory reaction and even fine -tune sebum production to regulate the production. Although it may look like skincare advice, the mechanism links back to the same cellular routes that affect sperm vitality.

Vitamins, Minerals and CoQ10: Breeding A-Team

Dixit is called ‘Breeding Avengers’.

• Vitamins and minerals (eg C, E, Zinc and Selenium) can damage the sperm membrane before they neutralize free radicals.
• Coenzyme Q10 (COQ10) sperm fuels energy production within mitochondria, which requires them stamina.
• L-carnitine and quercetin work behind the curtains to adapt to the use of fatty acids, promoting further mobility and flexibility.

“It is not about quick improvement or miracle tablets,” Dixit says. “This is about creating a nutrition environment where sperm can thrive instead of survival.”

Balance is everything

But before you run to drop the capsules of fish oil by dozens, Dixit provides a warning. “Very high nutrients, even good people, can backfire. Balance is important. Fertility is about harmony, not more.”

This moderation mantra is supported by clinical evidence, showing that excessive complementary can cause more oxidative stress than sometimes less. The real trick is a well -rounded, consistent diet instead of the sporadic ‘breeding hack’.

Three breeding-friendly lifestyle swap

Vihaan Dixit shares quick, remarkable change:

1. For omega -3 -rich nuts, fried snacks such as walnuts and flaxseeds can replace samosa that evening.
2. Color your plate as bright, rich antioxidants.
3. Complementary intelligence, not wildly, because coQ10 or L-Carnitine should be taken under medical guidance, never self-determined overdose.

Why does it matter now

Infertility bears the stigma especially for men, but science is clear. The diet can either nourish or vandalize reproductive health.

With increasing rates of obesity, stress and lifestyle related conditions in India, it is not only about ABS to focus on nutrition, it is also about future generations.

“We do not need to wait until the breeding clinic is not our only option,” Dixit insists. “Small, everyday food options can change the story of male fertility.” He says