Sperm require specific nutrients to mature and remain healthy whilst waiting patiently to be ejaculated and given a chance to meet the egg.
The 5 foods below provide some really important nutrients to ensure the sperm are strong and healthy.
OILY FISH There are 5 main sources of oily fish: Salmon, sardines, mackerel, herring, anchovies These fish provide Omega 3 fatty acids in the important form of DHA and EPA Improved sperm quality: Studies suggest that omega-3 fatty acids can improve sperm quality by increasing sperm count, motility, and morphology (shape). Reduced inflammation: Omega-3 fatty acids have anti-inflammatory properties that can reduce inflammation in the body, including inflammation in the reproductive organs. Chronic inflammation can negatively impact sperm production and quality. It also protects DNA against oxidative damage. Increased blood flow: Omega-3 fatty acids can increase blood flow, which is essential for male reproductive health. Improved blood flow to the reproductive organs can increase the delivery of nutrients and oxygen to the testes, which can improve sperm production and quality.
BRAZIL NUTS High in selenium, zinc and vitamin E they protect the sperm from oxidative stress. Higher levels of these antioxidants, in the semen, results in lower levels of sperm DNA fragmentation (damage to the sperms DNA). Brazil nuts can be supportive in restoring lower testosterone levels in men with hormonal imbalance. 1 portion of 3 x Brazil nuts a day is all that is needed.
CITRUS FRUIT Oranges, lemon, lime, grapefruit etc all contain high levels of antioxidants such as vitamin C. The antioxidants protect the maturing sperm, allowing them to develop strong structures so they move well and contain high quality DNA inside the sperm head.
PROBIOTIC FOODS Natural live yoghurt, kefir, sauerkraut, kimchi, miso If these foods are unfamiliar to you then it's time to try them. The range of benefits, to adding in probiotics is extensive. There is a world of bacteria in our bodies, the most recognised is the gut microbiome but there is also a semen microbiome. If either are out of balance and the bacteria are unhappy we can see inflammation that impacts fertility. The semen microbiome and the gut microbiome can be supported by adding lactobacillus rich foods, as above, into the diet.
GRASS FED BEEF High levels of zinc which is essential for sperm quality, beef is one of the best sources of zinc. Zinc can significantly improve sperm volume and motility. Selenium and B12 are other essential nutrients found in grass fed beef. Carnitine is a well established nutrient known to improve sperm motility and morphology. Beef contains high levels of bioavailable carnitine (body can absorb it easier than supplements).
If you or your partner are worried about sperm quality or have had difficulty trying to conceive for more than 12 months then its time to give the sperm a thorough MOT. Unfortunately semen analysis are not adequate to pick up all potential problems.
Save yourself time by ruling out sperm problems as early as possible because sperm parameters can be rectified in as little as 12 weeks on my programme
(Disclaimer: some medical problems may take longer to rectify, if surgery is required)
Arrange a complimentary call with Aisling to find out more.
Aisling Fourie
Fertility Nutritionist
Specialising in female and male fertility
BSc(Hons), Dip NT (CNM), mBANT, mCNHC
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