Before we continue, we should know first about How is sperm quality measured? The World Health Organization identified five factors to assess sperm quality. All five are necessary for the best chances of conception:
- Number of sperm cells
- Concentration of sperm
- Sperm Motility
- Speed
- Morphology
For more information about normal parameters of sperm quality and what affects it you might want to check Sperm Disorders, Causes, and Treatments, with Video
So, what foods should i eat to improve my sperm quality? There are many studies that suggest eating foods rich in :
- Zinc has been shown to increase number of sperm and sperm motility by 80% to 200% by aiding testosterone synthesis. Coupled with amino acids like L-Carnitine and L-Arginine, zinc should increase ejaculate volume significantly. Good sources of zinc is oysters. Bananas, avocado and almond or other nuts are also rich in zync.
- Vitamin A has been shown to enhance sperm production and affect overall sperm quality. Good sources of Vitamin A are carrots, milk, chicken, fish oils, butter, cheese, eggs, and liver. Deficiencies in vitamin A in men have been linked to lowered fertility due to sluggish sperm,
- Vitamin Cis another important nutrient that has been shown to improve sperm production and the motility of sperm cells. Good sources of Vitamin C are strawberries, oranges, broccoli, and kiwi fruit. According to practitioners, Vitamin C decreases sperm abnormalities and increases sperm number and quality. Vitamin C plays an especially important role in protecting the sperm’s genetic material (DNA) from damage. Ascorbic acid levels are much higher in seminal fluid than in other body fluids, including the blood.
- Vitamin E is found in almonds, sunflower seeds, hazelnuts, peanut butter, peanuts, spinach, and broccoli. vitamin E is easy to find in food. studies show that men who have increased levels of vitamin E in their diet, have higher fertilization rates and better sperm motility than men who don’t have high levels of vitamin E.
- Selenium is an antioxidant that can prevent chromosome breakage (a problem linked to both birth defects and miscarriages). Garlic is rich in selenium and therefore is a must for a fertility diet. Selenium and vitamins C and E can improve both your sperm cells’ production and their motility (swimming action)
- L-Arginineis shown to double sperm and semen in recent studies; sperm health and activity also increase. Good sources of arginine include dairy products, beef, pork, granola, oatmeal, and nuts. Preliminary research indicates that taking L Arginine over a period of months helps boost sperm count, according to the University of Michigan Health System website. But in men with extremely low natural sperm count, L Arginine seems to be little or no help.
- L-Carnitine is found in high concentrations in healthy sperm. Proven to significantly increase the percentage of highly motile sperm. This compound is biosynthesized from the amino acids lysine and methionine. L-Carnitine plays a powerful role in sperm formation, sperm maturation, and the maintenance of sperm quality. Beef is where you find high doses of L-carnitine, and there are small amounts in asparagus, and leafy greens. It is found in trace amounts from some select nuts and seeds.
- Lycopene is the most common carotenoid in the human body and a very potent antioxidant. Lycopene has been shown to increase sperm quality. Fruits and vegetables that are high in lycopene include tomatoes, watermelon, pink grapefruit, pink guava, papaya, and red bell pepper. Armand Zini, MD, associate professor of surgery at McGill University in Montreal, addressed this issue during the 2004 meeting of the American Dietetic Association (ADA). He reported that oxidative damage is linked to male infertility, as is a low semen lycopene level.
- Dont forget to drink enough WATER!. Dehydration is the number one cause of poor sperm production. Sperm components is mostly from water. Try to eat at least 8 glass of water a day.
HOW TO DO IT ALL IN ONE EASY STEP
When you eat a healthy, well-balanced diet that includes five servings of fruit and vegetables, two to three servings of dairy and protein products plus about five to six servings of grains, you automatically take in all the vitamins and minerals you need you need to produce healthy and high quality sperms every day. It is not recommended to eat the same menu over and over, instead well balanced diet is the key to maintain maximum benefit of every nutrients in food.
BESIDE FOODS, WHAT SHOULD I DO?
Other important lifestyle changes can also help increase sperm count, such as:
Exercise. Regular exercise will help reduce stress, and also improve your overall health but be careful. Excessive exercise can cause harm, as can certain exercises that may negatively impact the testicles, such as bicycling.
Enough rest. Make sure you sleep adequately about 6-8 hours a day to give the body enough time to regenerate itself, including sperm.
Ejaculating less often. The more often a man ejaculates, the less dense the semen will be. Maintain a gap of three days between ejaculations.
Try to eat organic foods. Some studies suggest a connection between chemical fertilizers and pesticides with both male and female infertility.
Early morning/afternoon ejaculation. It is believed that sperm levels are often highest in the morning, due to the peak testosteron level in the blood.
Lose any excess weight, which tends to cause testosterone/estrogen imbalances
WHAT I SHOULD NOT DO?
Sperm quality also can be reduced by a number of factors.
Smoking definitely can lower sperm quality as can Excessive drinking/alcohol or drug use.
Avoid to highly stressing work or job, as stress can increase the amounts of free radicals in your body and therefore decrease your sperm quality.
Too frequent ejaculation can also slow sperm production, so try to wait 2-3 days between ejaculations.
Tight underpants, bathing in hot water for too long, and prolonged periods of sitting/ bicycling as these things have all been shown to lower sperm quality.
Anabolic steroid use and zinc deficiency have also been linked to low sperm quality.
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