Did you know that male fertility is closely related to diet? The food consumed daily can affect the quality and quantity of sperm, which ultimately determines a woman's chances of getting pregnant. For those of you who desire offspring, here are five types of food that must be consumed to improve sperm quality.

Natural Foods to Increase Sperm

Here are several types of food that can help increase sperm count and quality:

1. Foods Containing High Antioxidants

Antioxidants such as vitamins C and E have been proven to increase the number, movement and reduce DNA damage in sperm. You can get it from various fruits and vegetables such as mango, oranges, avocado, spinach, eggplant, broccoli and carrots. Nuts and whole grain foods are also rich in antioxidants which are beneficial for male fertility.

2. Foods Containing Folic Acid

Research shows that a lack of folic acid (vitamin B9) can inhibit the production of healthy, quality sperm. Therefore, meet your daily folic acid needs with 400 micrograms from various food sources. Green vegetables, nuts and citrus fruits such as lemons, mandarins and limes are good choices for increasing male fertility.

3. Foods Containing Zinc

One of the important nutrients for male fertility is zinc. Zinc plays an important role in male reproductive function, such as increasing testosterone levels, preventing sperm damage, and protecting sperm from bacteria. Zinc deficiency can cause various male reproductive health problems, such as reduced testicular size, reduced production of healthy sperm, and even hypogonadism.

Therefore, it is important to meet adequate zinc intake. Some food sources rich in zinc that can be consumed include beef, seafood, tofu and nuts.

4. Foods Containing Selenium

Selenium is an important mineral that has antioxidant properties. This property is believed to help increase sperm count and male fertility.

You can consume various foods rich in selenium to get this benefit. Some examples are sardines, tilapia and tuna, beef and chicken, brown rice, eggs and spinach. Adding these foods to your daily menu can help improve sperm quality and chances of pregnancy.

5. Foods Rich in Omega-3

Various studies show that consuming foods rich in omega-3 can increase the number, movement, and shape of sperm in men who experience fertility problems. This makes Omega-3 an important intake to improve sperm quality. Several sources of omega-3 that are easy to obtain include mackerel, sardines, eggs and soybeans along with processed products such as tofu. 

Improving sperm quality is not just about eating certain foods. A healthy lifestyle also plays an important role. Habits such as exercising regularly, avoiding smoking and excessive alcohol, and getting enough sleep have been proven to improve sperm quality.

References:

https://www.alodokter.com/empat-jenis-makanan-penambah-sperma

https://bocahindonesia.com/makanan-penambah-sperma-dan-penyubur/#Makanan_Penambah_Sperma_dan_Penyubur