Last week our blog was about the basics of male fertility. We have had an overwhelming response with a great rise in the number of males seeking to improve their fertility. One of the questions that keeps coming up is what can men do themselves to improve their sperm.
Diet can be a great way to help improve the quantity and quality of your sperm so today we look at some of the important nutrients and how to get them into your diet.
- Zinc is known to be good for sexual health and can improve sperm production and motility. Foods rich in zinc are nuts, beans, turkey and certain seafoods such as lobster, oysters and mussels.
- Antioxidants fight off molecules that damage your sperm and reduce levels of DNA fragmentation in your sperm. They have shown to increase sperm count and volume. Antioxidant rich foods include nuts, berries such as blueberries, goji berries, raspberries and strawberries, artichokes, beans and spinach. Dark chocolate is also a good source of antioxidants.
- Vitamin D is of vital importance when you’re trying to conceive, it increases testosterone and improves sperm motility. Being out in the sun for 10-20 minutes a day is the best source of Vitamin D but foods rich in Vitamin D are oily fish (salmon and tuna), cheese, eggs, yoghurt and mushrooms.
- Vitamin E improves the quality of sperm by providing protection against free radicals that can damage sperm. Foods rich in Vitamin E are plant based oils like sunflower oil, nuts and seed and green leafy vegetables like spinach and broccoli.
- Folate. A deficiency in folate can increase DNA fragmentation in sperm and poor sperm health in general. Eat green leafy vegetables, brussels sprouts, asparagus and beans to increase your folate intake.
- Vitamin B12 improves motility and sperm count and reduces the amount of DNA fragmentation. Foods rich in B12 include fish and seafood, meat and poultry, dairy products and eggs.
- Vitamin C is an antioxidant that has been shown to improve sperm concentration, morphology and motility. Foods rich in Vitamin C are citrus fruits, fruits such as strawberries and kiwi fruit and vegetables such as tomatoes, broccoli and brussels sprouts.
- Omega-3 fatty acids enhance sperm count, motility and morphology. Eat fish and seafood (especially tuna and salmon), seeds, walnuts and eggs to increase your intake.
Diet and the intake of the right nutrients plays a vital part in male fertility. If your diet is not as good as it should be you should consider taking supplements to make sure you get everything you need. Before taking supplements it is always a good idea to talk to a natural health professional.
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