What food is good for sperm?

There are many factors that affect sperm quantity and quality such as disease, lifestyle, and environment. Among them, nutrition plays an important role. Nutritionist Nguyen Trung Hieu, Department of Nutrition, Tam Anh General Hospital, Hanoi, advises on beneficial nutrient groups that improve reproductive health for men below.

Antioxidants

Antioxidants are important for male reproductive health, can reduce the rate of sperm DNA fragmentation, protecting them from damage caused by free radicals. Antioxidants have also been shown to help increase the rate of both natural pregnancy and in vitro fertilization. Foods rich in antioxidants such as nuts (walnuts, almonds, chia seeds…), berries (blueberries, raspberries, strawberries…) artichokes, bell peppers, tomatoes, chocolate black.

Vitamin C is also a powerful antioxidant. Foods rich in vitamin C include citrus fruits, guava, sweet peppers, strawberries, kiwi, tomatoes, broccoli, and cereals.

Folic acid

Folic acid is vitamin B9 involved in the synthesis of DNA, the formation of red blood cells and nucleoprotein. Men who supplement enough folic acid can improve sperm quantity and quality, increase mobility, and reduce defects. Dark green leafy vegetables (spinach, mustard greens…), beans, whole grains, citrus fruits, bananas, strawberries provide folic acid.

Zinc

Zinc is a trace element that affects the functional activities of many organs in the body. Zinc helps enhance sexual health in men, is an indispensable ingredient in the structure of testosterone and improves sperm mobility. Foods rich in zinc include nuts, beans, cereals, eggs, seafood (lobster, oysters, mussels).

Vitamin D

In men, vitamin D is necessary for the healthy development of sperm cell nuclei. Therefore, providing enough vitamin D can maintain the quality and quantity of sperm, increase testosterone, and contribute to promoting sexual desire. Vitamin D is found in fish (salmon, mackerel, tuna, sardines), cheese, egg yolks, yogurt and mushrooms.

Vitamin E

Vitamin E is a fat-soluble vitamin that acts as an antioxidant, protecting cell membranes from damage caused by free radicals and supporting skin, eye, and immune system health. This Vitamin E also helps enhance fertility for both men and women. In men, vitamin E helps improve mobility, improve sperm count and increase the success rate of in vitro fertilization.

Men eat vegetable oils (sunflower oil, soybeans), nuts (almonds, pistachios), green leafy vegetables (spinach, broccoli), fruits (mango, kiwi, avocado , papaya) to supplement vitamin E for the body.

Vitamin B12

Vitamin B12 supplements can improve sperm quality and aid conception, especially in men with low vitamin B12 levels. However, vitamin B12 supplementation should be with a doctor’s consultation and monitoring to avoid overuse. Foods rich in B12 include fish, seafood, meat, poultry, dairy products, eggs and cereals.

Omega-3

Omega-3 is an essential fatty acid group that the body cannot produce on its own, so it must be supplemented through the diet. Omega-3 provides many benefits to overall health, including eye, cardiovascular, neurological and reproductive health. This fatty acid also increases sperm count and improves sperm motility and morphology. Foods rich in omega-3 are fish and seafood (especially tuna, salmon), nuts (chia seeds, walnuts), eggs.

Lycopene

Lycopene is a red or orange natural carotenoid with antioxidant properties that are very good for sperm, protecting them from harmful free radicals, reducing the rate of deformities and increasing the speed of movement. Some lycopene-rich foods that can be added to the diet include tomatoes, red bell peppers, watermelon, carrots, gac, pomegranates… Use low heat when cooking to retain lycopene in food.

Nutritionist Trung Hieu advises men to build a suitable menu for each meal, ensuring it is healthy, balanced, and diverse. Men should avoid fast food, greasy foods, erratic eating habits, maintain regular exercise, avoid stress, quit smoking, and limit alcoholic beverages.