How can a balanced diet improve sperm quality?

How can a balanced diet improve sperm quality?

September 09, 2019

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]  
 
 sperm quality diet
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] 
FOLATE is from the category of vitamin B and it's connected to sperm health. It's is also associated with damaged sperm DNA, lower sperm concentration and sperm counts. You can find it in: 
  • Green vegetables (spinach, romaine lettuce, asparagus)
  • Oranges
  • Nuts, beans, peas[6]
VITAMIN B12 has an impact on sperm motility, sperm count, sperm DNA damage, foods containing this vitamin: 
  • Seafood (mostly clams),
  • Meat (liver)
  • Eggs[7]
VITAMIN C is important for overall men fertility, it improves sperm motility, count and morphology. You can find it in: 
  • 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

 



Leave a comment

Comments will be approved before showing up.


Also in SwimCount™ Blog

How come 2 fertile adults cannot conceive a baby? This could give the answer to the unexplained causes of infertile couples.
How come 2 fertile adults cannot conceive a baby? This could give the answer to the unexplained causes of infertile couples.

March 25, 2021

According to a recent study from Stockholm University and Manchester University NHS Foundation Trust, female eggs use different chemical signals to attract different male sperm. These signals are supposedly released to choose a specific man’s sperm.

Read More

What can a man do to speed up the process of conceiving a baby?
What can a man do to speed up the process of conceiving a baby?

March 18, 2021

Take a sperm quality test early in the process to be aware if you have to do some adjustments in your life, to improve your sperm quality. Also, sperm quality decreases with age, so if you are trying for a baby, every day counts, so testing the sperm sooner rather than later can pay off. 

Read More

Which is the quickest and less costly way to test your sperm quality?
Which is the quickest and less costly way to test your sperm quality?

March 11, 2021

There are several ways to perform a sperm test, but there are only two options, if you want to measure the Progressive Motile Sperm Cells (PMSCs) concentration. PMSCs are the only sperm cells that can reach and fertilize a female egg in a natural way. Your two options are visiting a fertility clinic or taking a SwimCount Sperm Quality Test. The SwimCount Sperm Quality Test requires less in terms of both purchase costs and “human costs”, also known as tangible and intangible costs.

Read More