Food can positively and negatively impact your health based on what you eat and how you eat. For this purpose, doctors have emphasized fixing food habits if you want better sexual health. We listed 5 food habits to increase sperm health.
- Seafood
For high-volume sperms, make cold water seafood part of your diet. You can cook, roast, and smoke them. Eating fish in whichever form supports your sperm factory generates more juice.
Oyster is one such diet. This superfood is a bomb as far as sperm production is concerned. Oysters are rich in selenium, vitamin B12, and zinc. These are some of the best nutrients your scrotum required to churn out quality sperms.
Just after oysters are shrimps and prawns. These cold-water shelly fish have almost aphrodisiac properties. With vitamins B3, B6, B12, E, and D, they have everything that your epididymis needs to secrete a huge squat of potent sperms.
Try adding salmons, herring, and sardines to spice up your sea diet. These fatty fish pack huge quantities of omega3-fatty acids. They also have a significant dose of healthy selenium, which just works wonders in boosting your sperm motility.
As per The University of Chicago Medical Center, a small study suggested a potential link between increased fish consumption and improved sperm motility. However, other studies have not provided conclusive evidence on this matter. The positive effects of fish on sperm health are likely attributed to their abundant omega-3 fatty acids. Nonetheless, the overall role of fish in enhancing sperm health remains uncertain and requires further investigation.
- Fruits
Apple is one fruit that shouldn’t lack in your meals. It has a balanced blend of all nutrients and is low in calories. Unlike most other sweet fruits, apples are low in fructose.
Grapefruits, lemon, and citrus avail large quantities of vitamin C, a vitamin that improves your sperm health.
Mangoes contain vitamins E and C – necessary to support the sperms’ mad rush to the fallopian tube to fertilize eggs.
Watermelon with its lycopene, boost your fertility. The fruits have antioxidants that enhance sperm mobility.
You may know that out of over 50 million sperms that start the race to reach the egg, only a few thousand make the journey. Most just circle around while significant others are too weak to even make the marathon.
What separates the losers from the ultimate winner? Well, it’s the nutrients present in these fruits. Without filling your tummy, fruits provide minerals and chemicals that help sperms expand your genes.
- Vegetables
Don’t underestimate the potency of the red ripe tomatoes when it comes to sperm development. They contain vitamins A, C, and K.
Besides the vitamins in tomatoes, lycopene is even more essential for sperms. A study in the UK discovered that this enzyme is instrumental in increasing sperm levels by up to 70% and works wonders in curtailing infertility issues in men.
Green vegetables are supportive of sperm development. And the spiky stems of asparagus compensate for its lack of attractiveness with a major boost in nutrients.
This vegetable is full of vitamins A, B9, and K. You can grill, roast, or cook it to savor the huge punch of sperm-boosting selenium, in addition to the mentioned vitamins.
Avocados are another vegetable vital for sperm health. With a myriad of vitamins and minerals your sperm factory needs, you are never wrong eating this guacamole.
The beauty of vegetables is that you can eat them raw or sautéed. They bring a sense of satiety without bloating your digestive system.
Based on a publication in the National Center for Biotechnology Information, a study involving 250 men who underwent sperm analysis at a fertility clinic revealed that those who consumed larger quantities of vegetables, especially green leafy vegetables and legumes, exhibited higher sperm concentrations and better sperm motility compared to men with lower consumption of these foods. The findings are consistent with expectations, as plant-based whole foods are rich in antioxidants such as co-enzyme Q10, vitamin C, and lycopene, which are beneficial for sperm health.
- Nuts
Walnuts, hazelnuts, pine nuts, and almonds are all delicious. And they pack lots of proteins, fiber, vitamin E, and calcium. You also get copper, magnesium, and riboflavin when you eat them.
Groundnuts and ginger have anti-oxidants. Meaning they are effective in protecting your body against inflammation. With their anti-inflammatory features, they work to prevent certain cancers, help lower blood pressure and diabetes.
As per The University of Chicago Medical Center, a small study conducted in 2012 involved 117 men aged 21 to 35 who were divided into two groups: one group was assigned to consume approximately 18 walnuts daily for 12 weeks, while the other group did not include walnuts in their diet. Before and after the study period, the researchers assessed sperm parameters in both groups. The results showed that the group consuming walnuts experienced notable enhancements in sperm vitality, while no significant changes were observed in the other group.
But you should check on the quantities you consume daily. Stick to the recommended daily intake. If you are not a keen eater, you can eat about an ounce (30 grams) of nuts per day.
You should avoid nuts sprinkled with chocolate and sugar. The flavors usually enhance the nuts’ sweetness but deliver low nutritional value. Ideally, go for the raw nuts and roast them lightly to retain their nutrition.
There are various ways to consume nuts. You can ground them into a paste and spread over your salad, or use them as seasoning with your main course.
- Seeds
While consuming seeds, consider pumpkin seeds. These green seeds pack vitamin E and other antioxidants that support healthy sperm development and increase their motility.
Flaxseed is another seed that you should chew more frequently. It has both omega 3s and omega 6s. These fatty acids help to get rid of trans-fat deposits through the liver. Thus, it supports increased blood flow to the reproductive organs.
You can get additional support from sunflower to increase your seminal volume. The seeds from this yellow flowering plant are high in vitamin E – just what you require to increases your sperm volume.
Chia seeds are yet another source rich in sperm-boosting properties. Besides vitamin B, they have the potent omega 3s. Together with folates herein, these compounds have positive effects on your sperm health and volume.
Another seed that can help your sperm production is the sesame. They contain enzymes that reverse the oxidation in your body. Thus they help to produce more nitric oxide; a vital compound that supports sperm production.
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- Cereals and legume
The Mediterranean diet has been studied for its positive impact on sperm health. It’s the main nutrition source for people living around the Mediterranean Sea.
The main food composition is similar. Though meal preparation and some food assortment may differ.
It comprises a rich choice of fruits, cereals, and vegetables. Olive oil is the main source of fat. Fiber and antioxidants also pack this dish type.
Besides lean meat such as fish, beef, and mutton is present, but in moderation. Same as wine and dairy products. But absent in the diet is the trans-fat and saturated fats.
Does this eating habit help sperm health? Yes. The absence of saturated fat reduces the level of free radicals. This improved situation supports sperm structure.
Omega3, antioxidants, vitamins, and carotenoids help produce sperm in great volume. Nutrition from fruits helps improve sperm motility and count.
They also target sperm mitochondria, metabolism, and sperm membrane.
- Water
Water is underrated in sperm production. Yet probably it’s one of the most essential nutrients for healthy sperm.
When you are trying to make healthy sperm, water is paramount. It supports conception.
More than half your body is water. And in cell development, this liquid plays a major role.
More than three-quarters of your blood, brain, and muscle is water. Even bones have a significant watery component in them.
Water doesn’t only keep your sperm healthy. It also supports optimum functioning of your reproductive system
You need a constant water supply for healthy sperm. Better hydration enhances sperm quality and volume.
Besides, water flushes out toxins from your system, allowing for the proper functioning of all organs, including sexual ones.
Water regulates body temperature, transport of nutrients around the body, and brain functions. These benefit your sexual health.
Insufficient supply could cause fatigue, tiredness, and poor metabolism, all of which impact your sperm health.
In conclusion, we discussed content related to five food habits that every man should implement to increase their sperm health. We have established how healthy food habits are beneficial for your health, and we hope you can choose what is best for your health.
SIMILAR QUESTION
Can Bananas Increase Sperm?
Introduction
Can eating bananas have an effect on male fertility? This is an age-old question that has been asked by many men, and the answer is yes, eating bananas can increase sperm production and overall male fertility. This paper will discuss the potential benefits of eating bananas for male fertility, the potential causes for increased sperm production, and the potential risks associated with consuming too many bananas.
Benefits of Bananas for Male Fertility
Bananas are a great source of several important nutrients that are important for male fertility and overall health. Bananas are high in vitamin C, which has been linked to improved sperm motility and quality. They are also a great source of B vitamins, which help support the production of testosterone, a hormone that is important for sperm production. Bananas also contain potassium, a mineral that helps to regulate the body’s electrolytes and is important for healthy sperm production.
In addition to the nutritional benefits of eating bananas, they also contain a phytochemical known as lutein, which has been shown to increase sperm count and improve sperm motility. Lutein is an antioxidant that helps protect the sperm from oxidative stress, which can impair sperm quality and motility.
Potential Causes for Increased Sperm Production
Eating bananas can increase sperm production due to their high vitamin C content. Vitamin C helps to increase sperm motility and quality by promoting the production of testosterone, a hormone that is important for sperm production. Vitamin C also helps to protect the sperm from oxidative stress, which can impair sperm quality and motility.
Bananas also contain a phytochemical called lutein, which has been shown to increase sperm count and improve sperm motility. Lutein is an antioxidant that helps protect the sperm from oxidative stress, which can impair sperm quality and motility.
Potential Risks Associated with Eating Too Many Bananas
Although eating bananas can be beneficial for male fertility, it is important to note that consuming too many bananas can be detrimental. Bananas are high in sugar and calories, which can lead to weight gain. Furthermore, eating too many bananas can lead to an imbalance of electrolytes, which can cause dehydration and other health problems.
Conclusion
In conclusion, eating bananas can be beneficial for male fertility. Bananas are a great source of several important nutrients for male fertility, including vitamin C, B vitamins, and potassium. They also contain lutein, a phytochemical that has been shown to increase sperm count and improve sperm motility. However, it is important to note that eating too many bananas can be detrimental, as they are high in sugar and calories, and can lead to an imbalance of electrolytes. Therefore, it is important to consume bananas in moderation.
