Who said that fertility problems were only for women? Over the years, men’s semen tends to lose quality and that is why, if you are considering becoming a father at a certain age, you will have discovered that this is one of the crucial points in the process. Scientists from the Universitat Rovira i Virgili (URV) and the Institut d’Investigació Sanitària Pere i Virgili (IISPV) have recently prepared a study that shows that diet is one of the determining factors in the function of male sperm.
Sperm quality is measured based on the number of cells in a sample, the shape and size of the sperm, and their motility, among other factors. The results of this research reveal that a rich and healthy diet contributes to increasing the quality of the samples. To do this, we explain below which nutrients you should include in your diet.
Omega-3 helps improve sperm quantity, motility and morphology. This fatty acid is present in some nuts and fish such as tuna, herring, mackerel, salmon or sardines. Flax or chia seeds and plant-based oils are an alternative source of omega-3.
Folates or vitamin B9 prevent damage to the DNA of sperm cells. It is an exogenous antioxidant, which we can find in foods such as nuts, legumes, vegetables and citrus fruits.
Vitamin B12 is a nutrient that contributes to sperm quantity and motility. Foods such as chicken, eggs or seafood will provide you with this nutrient.
Vitamin C is also involved in sperm motility, quantity and morphology. Juices and fruits will help you achieve it.
This nutrient is related to the production of testosterone. Cheese, eggs, mushrooms or organ meats such as liver are exceptional sources of vitamin D.
This antioxidant protects sperm cells on their way to the egg, thus promoting fertilization. Vegetables such as Brussels sprouts, asparagus, spinach or lettuce are high in vitamin E.
This mineral favors the quantity and quality of semen. Seafood such as crab or lobster, beans, or non-fat dairy products are rich in zinc.
Excessive consumption of red meat, fatty dairy products and any processed food is related to decreased semen quality. Likewise, the intake of sweetened beverages, caffeine and alcohol is associated with lower fertilization rates in couples.
