Good food for male sperm

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If you've been trying to conceive but haven't been successful, it could be due to a low sperm count. It is one of the most common causes of male infertility. Some foods that are good for sperm can increase sperm count naturally. So what to eat for healthy sperm?

1. What is sperm quality?

Even if you have a normal sperm count, they must still be healthy enough to make the journey from your partner's vagina to your cervix and from your uterus to your fallopian tubes. If the sperm cannot do this, it will be difficult to get pregnant.
There are three factors for the doctor to evaluate the quality of your sperm healthy or not, including:
Quantity. This index measures how many sperm you have in your semen after one ejaculation. Remember, you need at least 15 million sperm per milliliter of semen to have a normal sperm count and be able to conceive. Mobility level. This metric measures how quickly the sperm travels to their final destination (the partner's egg). At least 50% of sperm must move to be able to conceive. Structure. Normal sperm has an egg-shaped head and a long tail. Sperm use this tail to swim into the egg. The more normal-shaped sperm you have, the easier it will be for them to reach your partner's egg.
There are many factors that can lead to sperm count such as acquired diseases, age and living environment. Lifestyle factors such as smoking or substance use can also affect male fertility.

2. What to eat for healthy sperm?

2.1 Zinc What to eat for healthy sperm? Zinc has been shown to play a role in regulating sperm count and quality. Infertile men tend to have lower zinc levels than fertile men. You can increase your zinc intake from food sources such as:
Oysters; Red meat and poultry; Shellfish, such as crabs and lobsters; Fortified cereal for breakfast; Nuts and beans; Whole grain products; Dairy products. 2.2 Folate Folate is a B vitamin linked to sperm health. When folate levels are low, sperm DNA is damaged, sperm concentration and sperm count are lower than normal.
You can increase your folate intake from food sources such as:
Green vegetables such as spinach, romaine lettuce, Brussels sprouts and asparagus; Fruit and fruit juices, especially oranges and orange juice; Nuts, beans and peas; Grains; Fortified cereal for breakfast.

2.3 Vitamin B-12 Vitamin B-12 is an important nutrient for overall sperm health. Research has shown that Vitamin B-12 improves sperm motility, increases sperm count, and reduces sperm DNA damage.
You can increase your Vitamin B-12 intake from food sources such as:
Fish and seafood, especially clams; Meat and poultry, especially the liver of animals; Dairy products, such as eggs and milk; Fortified cereal for breakfast; Nutritional yeast. 2.4 Vitamin C Vitamin C is an antioxidant that plays an important role in male fertility. Increasing vitamin C intake has been shown to improve sperm motility, number and morphology.
You can increase your Vitamin C intake from food sources such as:
Fruits and juices; Sweet peppers; Other fruits, such as kiwi, strawberries, and cantaloupe; Other vegetables, such as tomatoes, broccoli, Brussels sprouts, cabbage, potatoes; Fortified cereal for breakfast and milk.

2.5 Vitamin E Along with other antioxidants, vitamin E can help improve sperm quality. Why are foods containing vitamin E good for sperm? Vitamin E has antioxidant properties that protect sperm from damage.
You can increase your Vitamin E intake from food sources such as:
Vegetable oils, such as corn, safflower, sunflower and soybean oils; Nuts; Green vegetables, like broccoli and spinach; Margarine.
2.6 Coenzyme Q10 Coenzyme Q10, also known as CoQ10, is an antioxidant that all living cells need to function. Research shows that CoQ10 supplements can increase semen quality in infertile men.
You can increase your Coenzyme Q10 intake from food sources such as:
Meat and poultry, especially beef and chicken; Fish, such as herring and salmon; Vegetable oils, including soybean and canola oils; Nuts, especially peanuts, sunflower seeds, and pistachios.

2.7 D-aspartic Acid D-aspartic acid is an amino acid that is involved in the regulation of male hormones, such as testosterone. Several studies have shown that D-aspartic acid sodium supplements can increase sperm density and motility.
You can increase your intake of D-aspartic Acid from food sources such as:
Meat and poultry; Eggs and dairy products, including low-fat milk, cheese and yogurt; Grains, such as fortified oat bran, rice and pasta; Fresh and dried fruits; Fortified cereal for breakfast.
2.8 Omega-3 Fatty Acids Omega-3 has many health benefits, including sperm count, motility, and sperm morphology.
You can increase your Omega-3 intake from food sources such as:
Fish and seafood, especially salmon, mackerel, tuna, herring and sardines; Nuts include chia seeds, flaxseeds and walnuts; Plant-based oils, such as flaxseed, soybean and canola oils; Yogurt.

2.9 L-arginine L-arginine is an amino acid that plays a number of different roles in male fertility. Inside the body, it is converted to nitric oxide, which helps promote sperm function. L-arginine supplementation has been shown to increase sperm count in rabbits. However, if the dose of L-arginine is too high, it can reduce sperm motility. You should consult with your doctor about the right way to supplement L-arginine, and whether it affects fertility or not before adding more of this substance to your diet. You can increase your L-arginine intake. from food sources such as:
Meat and poultry, such as pork loin, turkey and chicken; Nuts especially pumpkin seeds and peanuts; Green beans and lentils; Dairy products. 2.10 Limit Alcohol and Soy Drinking too much alcohol can have a negative impact on sperm production and quality. If you drink alcohol, drink in moderation or quit drinking if you want to get pregnant. According to the Centers for Disease Control and Prevention (U.S. CDC), up to two drinks a day is considered moderate for men.
High soy intake is also associated with low sperm count. You should limit your intake of foods derived from soy, such as:
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Reference sources: healthline.com, webmd.com