and psychological factors that can have an effect on sperm health.
However, did you know that what you eat (and what you don’t eat) can
increase sperm count and sperm motility? Use the below tips to change up
your diet to increase your chances of having healthy sperm.
Foods For Healthy Sperm
some trouble conceiving, you may need to consult a health professional.
However, before you resort to medical treatment, there are some simple
things you can do to give your reproductive cells the best chance
of doing their job by eating a diet of sperm-boosting foods and avoiding
things that are detrimental to sperm health. Try the following – with a
little bit of time, they can increase overall health and lead to better
probability of conceiving.
For Healthy Sperm, Eat More:
have been linked to sluggish sperm and lowered fertility. Eat plenty of
red peppers, oats, carrots, dried apricots, sweet potatoes, spinach and
broccoli to give you a vitamin A boost.
amounts in strawberries, asparagus, fruit and yellow veggies, has a
positive effect on sperm viability and motility (the swimming ability of
idea if you feel that you’re not getting enough of the sperm-supporting
vitamins from your regular diet. Whilst getting your nutrients from diet
is important, taking a multivitamin is one way to top up any
nutritional shortcomings in your diet.
sperm counts. Natural sources of this mineral include eggs, turkey,
oysters, seafood, pumpkin seeds, beef, oats, lamb, yoghurt, nuts and
barley. Selenium is also thought to be beneficial to sperm motility and
health. You can get it by eating Brazil nuts, red meat, cottage cheese,
poultry and eggs. If you don’t think you are getting enough zinc or
selenium, a multivitamin may help. However, be sure to stick within the
recommended dose, as high levels of both these minerals can become
3. Fatty acids
tend to contain greater amounts of polyunsaturated fats, specifically
omega-3 and omega-6 fatty acids, than that of infertile men. They’re
found in walnuts, chia seeds, omega-3 supplements like calamari oil and fish like anchovies, sardines and salmon.
4. Folic acid
supplements containing folic acid in combination with zinc have
experienced increases in sperm counts of as much as 70% and research
suggests that men with low folic acid levels tend to have more sperm
cells with chromosomal (genetic) abnormalities. Keep your levels up by
eating leafy green veggies, whole grain foods, avocados, beans and
tomatoes, tomato sauce, carrots, watermelons and paw paw, has been shown
to help increase sperm count.
day you can counteract dehydration, which is one of the main factors
associated with low semen volume.
For healthy sperm, eat less:
1. Pesticide-laced fruit and veg
you buy from the shop and are known to have detrimental effects on sperm
health and fertility. Always wash fresh produce thoroughly before
eating it, or better yet, go organic.
2. Canned food
chemical found in some plastics has been linked to decreased sperm
health and many researchers believe that our biggest exposure to it
comes from food packaging. The insides of many food and beverage cans
are coated with BPA-containing resin and especially high levels are
found in canned acidic foods including certain fruits and tomato
sauce. Choose fresh food and food bottled in glass containers rather
than canned items.
4. Saturated fats
saturated and mono-unsaturated fats, such as those found in bacon,
processed meats, sausages, ham and butter, can lead to poor sperm
Other assorted sperm killers
medicinal, are known to have harmful effects on sperm. These include
opiates, steroids and cytotoxic drugs used in cancer treatment. Alcohol
abuse can lead to infertility… if you must drink, do so in moderation.
temperatures can have a negative effect on sperm production. Hot baths
and showers, wearing excessive underwear and even sitting for prolonged
periods (for example, sitting in traffic or at a desk) may have a
detrimental effect on sperm production.
synthetic materials have been linked to infertility. Wear boxers made of
cotton that allow some freedom of movement instead.