How can a balanced diet improve sperm quality?
Everybody knows that the right diet is important for many things to work correctly in a human's body. Nowadays there is a bigger focus on being healthy from the inside thanks to the right foods. We all see tips and trick on how to get in shape as quick as possible, how to look younger, healthier, but it will not always bring the expected effect. It is also a common knowledge that we cannot travel in time thanks to food, it will not change the way of how our day to day ageing skin is. However, studies have shown that if men have bad sperm quality, most of them are fortuned enough to improve their sperm quality in just 3 months. So, there can be some “travelling in time” thanks to the right food for this purpose. Observational studies have shown that a healthy and balanced diet could improve men's semen quality.[1]
The Mediterranean diet, which consists mainly of omega-3 fatty acids, antioxidants and vitamins were found to be indirectly/inversely beneficial for low semen quality.[2]
Low-fat dairy, fish, fruits and vegetables are foods which have a positive influence on sperm quality, the Mediterranean diet could help to reach better results in men's fertility.[3]
A diet high in red and processed meat, refined grains, high energy drinks and full- fat dairy products. Like the typical “Western”-style diet was found to be associated with “poor semen quality and lower fecundity rates”.[4]
Of course, not everybody is big on being consistent on diets or 100% “good” at keeping the meal plan, there can also be a replacement of some foods in the meal plan and still keeping it “your way”.
For example, try to replace meat with a fish few times a week, use low-fat milk in your coffee instead of full-fat milk, instead of french fries as a side dish try a salad, or exchange pasta for quinoa.
Here are vitamins which can improve sperm quality, they can be taken in pill as supplements or eaten in food:
ZINC, plays a role in sperm count and quality, it has been shown that men who are having a hard time conceiving are low in zinc, you can find it in:
- Shellfish (crab, lobster),
- Oysters,
- Nuts and beans,
- Whole grain products,
- Dairy (low-fat preferred)[5]
- Green vegetables (spinach, romaine lettuce, asparagus)
- Oranges
- Nuts, beans, peas[6]
- Seafood (mostly clams),
- Meat (liver)
- Eggs[7]
- Citrus fruits
- Strawberries
- Tomatoes
- Cabbage[8]
After you implement these food changes into your meal plan, we suggest you take another sperm quality test, 3 months after the last test has been taken. You can purchase a certified sperm quality test here.
[1]Salas-Huetos A., Bullo M., Salas-Salvado J. Dietary patterns, foods and nutrients in male fertility parameters and fecundability: a systematic review of observational studies. Hum Reprod Update. 2017;23:371–389. [PubMed] [Google Scholar]
[2]Salas-Huetos A., Bullo M., Salas-Salvado J. Dietary patterns, foods and nutrients in male fertility parameters and fecundability: a systematic review of observational studies. Hum Reprod Update. 2017;23:371–389. [PubMed] [Google Scholar]
[3]Karayiannis D., Kontogianni M.D., Mendorou C., Douka L., Mastrominas M., Yiannakouris N. Association between adherence to the Mediterranean diet and semen quality parameters in male partners of couples attempting fertility. Hum Reprod. 2017;32:215–222. [PubMed] [Google Scholar]
[4]Salas-Huetos A., Bullo M., Salas-Salvado J. Dietary patterns, foods and nutrients in male fertility parameters and fecundability: a systematic review of observational studies. Hum Reprod Update. 2017;23:371–389. [PubMed] [Google Scholar]
[5]https://www.healthline.com/health/mens-health/food-for-strong-sperm#zinc
[6]https://www.healthline.com/health/mens-health/food-for-strong-sperm#folate
[7]https://www.healthline.com/health/mens-health/food-for-strong-sperm#vitamin-b
[8]https://www.healthline.com/health/mens-health/food-for-strong-sperm#vitamin-c
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