Nutrition Helps Keep Sperm Healthy

According to doctor Dang Tuan Anh – Tam Anh General Hospital Hanoi Fertility Center, sperm, male reproductive cells, are one of two important factors that determine the success of natural conception.

The following are foods that help increase sperm quality and increase the likelihood of conception.

Foods rich in zinc

Providing enough zinc is one of the important foundations in spermatogenesis and male fertility.

Foods rich in zinc include: Oysters;

Foods rich in Folate

Folate is closely related to sperm count, density and DNA fragmentation.

Foods rich in Folate include: Green leafy vegetables such as spinach, romaine lettuce, Brussels sprouts, and asparagus;

Vitamin B12

Vitamin B12 is an important nutrient for overall sperm health.

To get enough vitamin B12, you should eat: Fish and seafood, especially clams;

A scientific diet helps keep sperm healthy and increases the ability to conceive.

Vitamin C

Vitamin C is an antioxidant that plays an important role in male fertility.

Vitamin C is abundant in fruits and juices;

Vitamin D

Supplementing vitamin D helps improve sperm motility and increase the concentration of the male sex hormone testosterone.

Foods rich in vitamin D include: Oily fish, such as salmon, mackerel and tuna;

Vitamin E

Along with other antioxidants, vitamin E can help improve sperm quality, and antioxidants protect sperm from damage.

Foods containing lots of vitamin E are foods that help increase sperm quality effectively, such as: Vegetable oils such as corn oil, saffron, sunflower and soybean;

Coenzyme Q10

Coenzyme Q10 is an antioxidant that all living cells need to function.

Coenzyme Q10 is found in: Meat and poultry, especially beef and chicken;

Aspartic acid

Aspartic acid is an α-amino acid that is involved in the regulation of male sex hormones, such as testosterone.

To get enough Aspartic Acid, you should eat: Meat and poultry;

Omega-3 fatty acids

Omega-3 has many health benefits, including increased sperm count, motility and morphology.

Dishes rich in Omega 3: Fish and seafood, especially salmon, mackerel, tuna, herring and sardines;

L-arginine

The amino acid L-arginine plays many different roles in male fertility.

Foods high in L-arginine are foods that help increase sperm quality such as: meat and poultry, such as pork loin, turkey and chicken;

Limit alcohol and tobacco

Drinking too much alcohol will negatively impact sperm production and quality.

Doctor Dang Tuan Anh said that some research results suggest that tobacco ingredients found in the semen of smokers will inhibit the activity of the choline acetyltransferase enzyme system, which is an important enzyme in the semen of smokers.