Healthy sperm are important factor in male fertility.if you're trying to concieve,you can improve the quality of your sperm by choosing the right foods. Below are 15 nutrients and food that promote healthy sperm.
Zinc had been shown to display a role in regulating sperm count and quality. Men who are infertile tend to have lower zinc levels than men who are fertile.
You can up your intake by eating:
Oyesters
Poultry
Crab and lobster(shellfish)
Fortified breakfast cereals.
Nuts
Beans
Dairy
Whole wheat grain products.
2. Folate
Folate is a B vitamin that has been linked to sperm health.low folate is associated with damaged sperm DNA,lower sperm densities and lower sperm counts.
You can up your intake by eating:
Green leafy vegetables,such as spinach,romaine lettuce, brussel sprouts and asparagus.
Fruits especially orange.
Nuts
Beans
Peas
Whole grains
Enriched flour products,such as breads and pasta.
3. Vitamin B-12
Vitamin B-12 is a critical nutrient to overall sperm health. Research has shown that it improves sperm motility,increases sperm count and reduces sperm DNA damage.
You can up your intake by eating:
Fish and seafoods especially clams
Meats and poultry, especially liver
Dairy products,such as eggs and milk.
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 count and andmorphology.
You can up your intake by eating:
Citrus fruits and their juices
Sweet pepper
Other fruits such as kiwi, strawberries,and cantaloupe.
Other vegetables such as tomatoes, broccoli, brussel sprouts, cabbage, potatoes.
5. Vitamin D
Vitamin D supplements have been linked to increases in testosterone and improved sperm motility.
You can up your intakes by eating:
Oily fish,such as salmon, mackerel and tuna.
Beef liver
Cheese
Egg yolks
Mushrooms.
6. Vitamin E
Along with other antioxidants,vitamin E may help improve sperm quality.vitamin E has antioxidants properties that protect sperm from damage.
You can up your intake by eating:
Plant based oil, such as corn, safflower, sunflower oils
Nuts and seeds
Margarines.
7. 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 men who are infertile.
You can increase your intake by eating:
Meat and poultry especially beef and chicken
Fish such as herring and trout
Plant based oils, including soy bean and canola oil
Nuts and seeds especially peanuts, sunflower seed and pistachios.
7. D-aspartic acid
D-aspartic acid is an amino acid implicated in the regulation of male sex hormones,such as testosterone.some research has shown that sodium D-aspartic acid supplements can increase sperm concentration and motility.
You can up your intake by eating:
Eggs and dairy products,eg low-fat milk,cheese and yogurt.
Grains such as oatbran,rice and fortified pastas.
Fresh and dried fruits
9. Omega-3 fatty acids
Omega-3s have wide ranging health benefits, including enhanced sperm count, motility and morphology.
You can up your intake by eating:
Fish and seafoods especially,salmon, mackerel,tuna,herring and sardines.
Nuts and seeds, including chia seeds,flax seed and walnuts.
Plant based oils,such as flaxseed,soybeans and canola oil
Fortified eggs, yogurts and beverages.
10. L-arginine.
Amino acid, L-arginine appears to play several different roles in male fertility.inside the body,it transforms into nitric oxide which promotes sperm function.
You can increase your intake by eating:
Poultry and meat,such as pork loin,turkey and chicken
Nuts and seeds, especially pumpkin seeds and peanuts
Beans and lentils
Dairy products.
Fenugreek seeds extract may increase testosterone levels,which are linked to sperm production and health.
12. Ginseng root
Ginseng supplements may improve several factors related to sperm health, including count and motility.Ginsenoside,an active ingredient in ginseng may stimulate nitric oxide production,which is related to sperm function.
13. Limit alcohol and soy
Excessive drinking can have a negative impact on sperm production and quality.if you drink alcohol, it's important to do so in moderation.
High soy intake had also been linked to low sperm count.you may want limit your intake of soy-based foods such as:
Soy milk
Soy sauce
Miso
Tofu .
It's a herbal remedy to treat variety of ailments especially erectile dyfunction and male infertility. studies suggests that it may improve sperm motility and concentration boosting male fertility, relieves stress and improves body composition.it has the potential to increase testosterone in men with low levels
15. Maintain a healthy lifestyle and exercise
Unhealthy lifestyle practices impair your overall health, including fertility.
Exercising regularly can boost testosterone levels and improve fertility.studies show that men who exercise regularly have higher testosterone levels and better semen quality than inactive men.
If you rarely exercise but want to improve your fertility,make becoming physically active one of your top priorities.
Other lifestyle changes such as losing weight or quitting smoking,can also help improve sperm health.
If you and your partner are having trouble concieving,your fertility specialist can help recommend healthy diets, lifestyle strategies and Supplements to boost your chances of concieving.
For more info/Enquires on a detailed natural effective backed up way on increasing fertility chances in both couples,
Call 👉08160792332.
CEO Your Health Factory With Grace Ferguson.
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