Good sperm quality plays an important role in achieving fertility and influencing the pregnancy process. If you and your partner are planning to have children, you may be interested in knowing how to improve the quality of your sperm. One way is to eat healthy foods which have been proven to improve sperm quality. But, what are these types of food? Find the answer in the following review!
Foods to Improve Men's Sperm Quality
Healthy sperm is essential for male fertility, and the key factors are their quantity and quality. In general, the normal number of sperm during ejaculation is around 15 million per milliliter of semen. If your sperm count is below this number, it could contribute to male fertility problems.
However, there are several types of food that have been proven to improve the quality of men's sperm. Here are some of them:
1. Bean Sprouts
By consuming bean sprouts regularly, sperm quality can be improved. Bean sprouts contain vitamin E, especially E-alpha, which is an antioxidant that protects cells from damage caused by free radicals. Thus, taking bean sprouts regularly can help maintain sperm quality from various damages caused by free radicals, which ultimately improves its quality.
Nuts are a source of important nutrients that can increase male fertility. For example, walnuts are rich in omega-3 fatty acids, which can increase sperm vitality. Apart from that, lentils are also known as a food that can improve sperm quality because they contain folate, which has an important role in sperm production.
Foods such as oysters and mussels, which belong to the shellfish group, contain zinc which benefits men's reproductive health by increasing sperm and testosterone production. Apart from that, shellfish also contain iron which helps increase blood flow to the reproductive organs, as well as vitamins B12 and D which support sperm count and movement. Consuming shellfish, such as oysters, in the right amounts can significantly improve sperm quality and health.
Seeds such as pumpkin seeds, sesame seeds and sunflower seeds contain omega 3, which is not only good for the brain but can also increase blood flow to men's sexual organs and improve their sexual performance. You can enjoy these grains as a snack straight away without needing to cook them first.
Not only women, but men also need to ensure that they get enough folate in their diet. Folate has an important role in avoiding the production of abnormal sperm, which can have excessive or deficient chromosomal abnormalities. Asparagus can be considered as one of the excellent sources of folate. Therefore, men should consider including some asparagus in their diet, as this can provide up to 50% of their daily requirement of folic acid.
Apart from that, for men who experience problems with low sperm quality, asparagus can also be very beneficial. This is caused by the amino acid L-Carnitine contained in it, which can help repair sperm cells and increase sperm motility.
Apart from being useful for maintaining eye health, carrots also have a positive impact on male fertility. These findings come from a study published in The Journal of Fertility and Sterility. The results of this study show that consumption of carotenoids contained in carrots can increase sperm motility and improve sperm morphology. Sperm motility refers to the sperm's ability to move towards the egg. In other words, carrots can support men's fertility by improving the quality of their sperm.
Apart from consuming foods that improve sperm quality, there are other steps you can take to make your sperm more fertile. You can change your lifestyle by paying attention to your diet, stopping smoking, actively exercising, reducing stress, and avoiding wearing clothes that are too tight. If you want to know more about ways to increase sperm count, consult a doctor for appropriate guidance.