How To Improve Sperm Quality And Quantity Through Diet

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We often link a low sperm count with dietary and lifestyle factors such as a zinc deficiency, lack of vitamins, smoking and even underwear choice. Making some healthy changes to your diet can be a great way to help improve the quality and quantity of your sperm.

1. Zinc

Zinc has been shown to boost sexual health, increase testosterone levels, and improve sperm motility in a vast number of studies. Foods such as nuts, beans, and seafood have known to be a rich source of zinc, which helps sperm production.

2. Antioxidants

Antioxidants have shown to increase sperm count and seminal volume. They’re good against free radicals–molecules that damage your sperm and increase levels of DNA fragmentation in the male sperm. Foods that are rich in antioxidants include nuts, berries such as blueberries, goji berries, raspberries and strawberries, artichokes, beans and spinach… and dark chocolate is also a rich source!

3. Vitamin D

Foods rich in vitamin D have been shown to increase testosterone levels and improve sperm motility. Fertility First has recognised the importance of sufficient vitamin D levels in both our male and female patients trying to conceive. Foods rich in vitamin D include oily fish (salmon and tuna), cheese, eggs, yoghurt and mushrooms.

4. Vitamin E

Besides antioxidants, vitamin E has helped to improve sperm production and the quality of sperm, providing protection against free radicals that can damage sperm. Foods rich in vitamin E include plant-based oils such as sunflower and soybean oils, nuts and seeds, green leafy vegetables such as spinach and broccoli, and fortified juices.

5. Folate

Studies have shown that deficiencies in folate also help to increase DNA fragmentation in sperm and poor sperm health, along with a reduced concentration. Men can increase their folate intake by eating green leafy vegetables such as spinach, Brussel sprouts, asparagus, buts and beans, fortified cereals, enriched flour products such as bread, pasta, fruits, juices, especially orange juice.

6. Vitamin B12

Research has shown that vitamin B12 is crucial for overall sperm health by improving motility, sperm count, and reducing the amount of DNA fragmentation. Foods rich in B12 include fish and seafood, meats and poultry, dairy products, eggs and fortified breakfast cereals.

7. Vitamin C

Vitamin C is an antioxidant that is important for sperm health and improves the concentration, motility and morphology of sperm. Foods high in vitamin C include citrus fruits and their juices, sweet peppers, fruits such as strawberries and kiwi fruit, vegetables such as tomatoes, broccoli and Brussel sprouts and fortified breakfast cereals.

8. Omega-3 fatty acids

Besides being beneficial eyes, cardiovascular and neurological health, omega-3 also enhances sperm count, motility and sperm morphology. Foods rich in omega3 include seafood such as fish, tuna, salmon, dry fruits such nuts such as walnuts and eggs.

To know more about men’s health, sexual health or any other issue, call and book your appointment now with the best specialist around you. Call at 03111222398 or log on to to book your consultation. Marham’s mobile app is also available to make your experience more smooth and efficient. Install now!

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Dr. Anam Umair Shaikh
I am an M.Sc (Nutrition), PhD (Doctor in therapeutic diet and pathophysiology). Furthermore, I have done courses in Natural Health (Nutrition and Diet), Child Nutrition course, Nutrition and Healthy Eating, PN Precious Nutrition level 1. I am also a certified Exercise Nutritionist.
Dr. Anam Umair Shaikh

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