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5 Enhancing Sperm Quality Foods

To improve sperm quality, one of the things that a man should pay attention to is his nutritional intake. Research shows that poor nutrition can reduce sperm quality, so couples become more difficult to get pregnant. Couples who want to get a baby need to pay attention to several things, and one of them is to maintain the quality of sperm. To increase sperm quality, a man needs to eat healthy foods that are nutritionally balanced, especially those that are rich in antioxidants, protein, vitamins and minerals, and carbohydrates.

Foods to Increase Sperm Quality

Here are some types of food that must be consumed to improve sperm quality:

1. Foods that contain folate

As ideally the nutritional needs of a expectant mother, prospective fathers also require intake of folate or vitamin B9. According to research, folate deficiency can reduce sperm count and quality. A man is recommended to consume 400 micrograms of folic acid per day. This substance is widely found in peanuts, green beans, soybeans, cereals, potatoes, and fruits. Some vegetables, like spinach, broccoli, and sprouts, are also good sources of folate.

2. Foods that are rich in vitamin C

Studies show that vitamin C can not only improve sperm quality, but also prevent it from experiencing disability. The amount of vitamin C that must be consumed by adult men per day is 90 milligrams. Some foods that contain lots of vitamin C are fruits, such as oranges, kiwi, strawberries, guavas, chilies, and tomatoes; vegetables, like broccoli and potatoes; and fortified cereals and milk or added vitamin C.

3. Foods that contain vitamin D

Vitamin D is believed to increase sperm quality and testosterone levels in the body. Adult men are encouraged to take vitamin D as much as 15 micrograms per day. This vitamin can be obtained from sea fish, egg yolks, mushrooms, and milk and its processed products, such as cheese or yogurt.

4. Foods that contain zinc

Zinc deficiency can increase a man's risk for infertility. Therefore, adult men are advised to consume zinc at least 17 milligrams per day. Some foods rich in zinc include chicken, cereal, nuts, whole grains, and milk. Zinc can also be obtained from shellfish, lobster, and crabs.

5. Foods that contain lycopene

A study in Japan shows that men who consume lycopene routinely have improved sperm quality. This is presumably because lycopene has a good antioxidant effect, so it can support sperm cell health. Lycopene is abundant in tomatoes, guavas, watermelons, and papayas. Fertility and sperm quality are not only determined by food, but also by lifestyle. Apply a healthy lifestyle, such as not smoking, avoid alcohol consumption, reduce stress, and maintain ideal body weight, so that sperm quality is maintained. If you have tried several sperm-enhancing foods, but it's still difficult to get offspring, you should consult a doctor to get further tests.

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