Contents:
- Medical Video: 5 tips to ensure healthy sperm - Jesse Mills, MD | UCLA Health Newsroom
- Foods that improve sperm quality
- 1. Zinc and selenium
- 2. Antioxidants
- 3. Folate
- 4. Omega-3 fatty acids
Medical Video: 5 tips to ensure healthy sperm - Jesse Mills, MD | UCLA Health Newsroom
Do you know that what you eat can affect the quality of your sperm? Some foods can affect the quality of your sperm, some make it worse and some make it better quality. Just like women, men are also encouraged to eat healthy and nutritious foods to produce good quality sperm.
If you have fertility problems, maybe one of the factors that influence it is your food intake. Poor and unhealthy eating habits can reduce the quality and quantity of sperm. Research by Schmid, et al. in 2012 showed that men with food intake and supplements from certain micronutrients, such as vitamin E, vitamin C, vitamin A, folate, and high zinc, can produce sperm with less DNA damage, especially in older men.
The study involving 80 men aged 20-80 proved that the intake of foods containing certain micronutrients can improve the quality of male sperm. So, it is not a problem for men who are old if they want to have children while still having good sperm quality.
Foods that improve sperm quality
One factor that can affect sperm quality is food intake. Vitamins and minerals in food play an important role in improving the quality of sperm so that it helps sperm to move and fertilize. Some foods contain vitamins and minerals that sperm need to improve their quality, namely:
1. Zinc and selenium
Zinc and selenium can improve sperm quality. Low levels of zinc and selenium in the body are associated with poor sperm quality and reduce the ability of sperm to move (low motility).
Can be obtained from: Beef, chicken, eggs, dairy products, shrimp, and oysters. While food sources of selenium are bread, fish, beef, eggs, and garlic. Garlic in addition to containing selenium, also contains alisin which can increase blood flow to the sexual organs and protect sperm from damage.
2. Antioxidants
Foods that contain antioxidants are foods that contain vitamin C, vitamin E, and vitamin A (in the form of beta-carotene). Antioxidants can improve sperm quality by reducing the amount of free radicals in the body which can cause damage to cell membranes. Many antioxidants are found in vegetables and fruits.
Can be obtained from:
- Banana, contains vitamin A and vitamin C, besides it also contains the enzyme bromelain which can help increase male libido and regulate sex hormones.
- Broccoli, carrots and spinach contains vitamin A. Lack of vitamin A can make male sperm move slowly.
- Asparagus contains vitamin C which can protect sperm from damage and increase motility (movement) and sperm volume.
- Black chocolate (dark chocolate) also contains high antioxidants that can fight free radicals in the body. Also contains amino acids that can increase sperm volume to double.
3. Folate
Folate or vitamin B9 is important for sperm quality, although there is little evidence linking folate-rich intake with increasing sperm count.
Can be obtained from: Green leafy vegetables, such as broccoli, spinach, asparagus and green radish. Folate can also be found in oranges and potatoes, as well as in cereals fortified with folic acid.
4. Omega-3 fatty acids
Omega-3 fatty acids can help increase sperm count and help increase blood flow to the genitals. As reported by menshealth.comMen who eat a lot of foods that contain omega-3 fatty acids have better sperm quality than those who lack research on omega-3 fatty acids. Human Reproduction. Other studies published by Biology of Reproduction, showed that men who ate 75 grams of walnuts per day had better sperm quality after 3 months. Better sperm shape facilitates sperm movement. Researchers suspect that the content of alpha-linoleic acid (ALA), one type of omega-3 fatty acids, in walnuts that improve the quality of this sperm.
Can be obtained from: Walnuts, crabs, salmon, chicken and fish fat.
In addition to increasing the food above, for those of you who have the habit of drinking alcoholic beverages and smoking should be reduced to improve the quality of your sperm. Meanwhile, it is not a problem to keep consuming drinks that contain caffeine, such as coffee and tea, provided that it is still within reasonable limits.
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