What foods can help improve sperm quality?

As we have explained on other occasions, certain aspects such as diet, stress, routine habits and quality of life will influence our reproductive health. As with the quality of semen, depending on the man's eating habits, the quality will be one or the other. For this reason, at Reproclinic we would like to talk to you about the foods that will help you to improve the quality of your sperm. But be careful, they do not cure infertility, but are more beneficial for male reproductive health.
Before we go into the foods that will improve sperm quality, we would like to talk about how we can analyse whether a sperm is of good quality or not, whether it is healthy or not. There is a series of parameters that will provide us with the necessary information. We are talking about:

• The volume of the sperm, which, although it is believed otherwise, does not need an excessive amount to be able to transport the spermatozoa to the woman's reproductive system.
• The mobility of the spermatozoa, a fundamental aspect in order to be able to fertilise the egg.
• Their morphology, i.e. the size and shape of the sperm cells.
• The concentration of cells in a sample. A very important marker for analysing a man's fertility level.

Over the last five decades, according to studies published in the Journal of Men's Health, European men's sperm quality has fallen by up to 32.5%. These are worrying figures, which go hand in hand with the stressful life we lead, pollution, unhealthy habits (alcohol and tobacco) and other external factors that damage our reproductive health.

Beneficial foods for man's fertility
Did you know that sperm can generate reactive substances? Well, these substances can have a toxic effect. On the other hand, sperm membranes are abundant in phospholipids, making them vulnerable to this type of reactive elements. In fact, oxidative stress, i.e. an excess of free radicals and a lack of antioxidants, affects sperm quality.
Nutrients and vitamins that function as antioxidants are the most favourable for improving sperm quality. Why? Because they neutralise the reagents and thus prevent the sperm from being damaged. But what are the main antioxidants we can find in our diet? Here is a list of them!

Zinc, the main nutrient for male fertility
The role that makes zinc the main nutrient is to regulate the number and quality of spermatozoa. In fact, studies have shown that infertile men have lower levels of zinc in their blood. On the other hand, zinc is believed to protect sperm from bacteria, improve testicular development and maturation, and thus improve sperm quality.
What foods should you eat to get this nutrient? Well, oysters, shellfish, red meat, dairy products, nuts and beans are some of them.

Vitamins, nutrients that favour the reproductive system

• Vitamin B12. A nutrient that, together with folic acid, prevents malformation problems that can occur in the neural tube. It also improves sperm motility and increases sperm count. Another purpose of vitamin B12 is to reduce the damage that sperm cells may experience.
  Eggs, seafood, dairy products, meat and cereals need to be consumed in order to obtain this vitamin.
• Vitamin C. Fruits, especially citrus fruits, as well as dairy products and vegetables such as tomatoes and broccoli, are a great source of vitamin C, which increases sperm count, sperm motility and improves sperm morphology.
• Vitamin E. It is an antioxidant nutrient that improves the quality of sperm, protecting it from sperm damage. In order to obtain vitamin E, it is advisable to consume green vegetables, vegetable oils or nuts.
• Vitamin D. Sperm production is linked to testosterone, and vitamin D, according to some studies, is partly responsible for the increase in testosterone. It is also an essential nutrient for maintaining good health, so we advise you to eat foods such as fatty fish, cheese, egg yolks and dairy products.
• Vitamin A. The function of this nutrient is to intervene in the formation of androgen steroids, which are responsible for the creation of sex cells. How can you get this vitamin? Spinach is a great source.
• Vitamin B, more specifically the folates. If you eat beans, vegetables, fruit or juices and whole grains, you will increase your vitamin B levels, which are essential for improving male reproductive health.

Omega-3 fatty acids, the healthy fats
To improve the quantity and quality of sperm, as well as their morphology, fatty acids will be a good tool to achieve this. How can you increase your levels of omega-3 acids? By consuming oily fish, nuts, seeds such as chia or vegetable oils such as soya.
Undoubtedly, a balanced and Mediterranean diet will greatly help to improve reproductive health. At Reproclinic we recommend that your diet is based on the consumption of vegetables, legumes, fruit, eggs and the regulated consumption of fish and meat.
In our integrative service, we have the support of a nutritionist to help our patients improve their sperm quality. So if you would like to get in touch with us and we can help you to increase and improve your fertility, please contact us.