One of the most crucial factors in male fertility is a healthy sperm. So if you and your partner are trying to have a baby, the quality of your sperm can be improved by eating the right kind of food.

Markers of sperm health include sperm morphology, sperm count, sperm motility, and semen volume. These markers should be given utmost importance to promote your sperm health, and one of the ways is to choose the food you eat.

Here are the nutrients and foods to make your sperm strong and healthy:

Foods rich in zinc

Zinc is known to regulate sperm count and quality. It was shown that most infertile men have lower levels of zinc than those who are fertile. Eating foods high in zinc such as oysters, nuts, beans, dairy, whole wheat grain products, fortified breakfast cereals, red meat and poultry, and shellfish can help make your sperm strong.

Foods rich in folate

Men with low folate usually have lower sperm counts, lower sperm densities, and damaged sperm DNA. Folate is a kind of B vitamin that is said to promote sperm health. Foods rich in folate include fruits and fruit juices, peas, beans, nuts, whole grains, fortified breakfast cereals, bread, pasta, and green, leafy vegetables, such as romaine lettuce, asparagus, spinach, and Brussels sprouts.

Vitamin B-12

To improve your overall sperm health, you need to consume foods rich in vitamin B-12. Studies show that vitamin B-12 can help increase sperm count, improve sperm motility, and reduce sperm DNA damage. Foods rich in vitamin B-12 include seafood, meats, dairy products, nutritional yeast, and fortified breakfast cereals.

Foods rich in vitamin C

Foods rich in vitamin C serve as an antioxidant that plays a crucial role in your fertility. The high consumption of vitamin C can improve your sperm count, morphology, and motility. Foods rich in vitamin C include sweet peppers, citrus fruits, dairy, and fortified breakfast cereals.

Other fruits such as strawberries, cantaloupe, and kiwi, and other vegetables such as broccoli, tomatoes, potatoes, cabbage, and Brussels sprouts are also rich in vitamin C.

Foods rich in vitamin D

The consumption of foods rich in vitamin D is said to be linked to improved sperm motility and increased testosterone. But there are other studies that show that low levels of vitamin D do not entirely affect your sperm quality. More study is needed to understand whether or not vitamin D has an effect on your sperm health.

Anyway, foods rich in vitamin D include beef liver, egg yolks, cheese, oily fish, mushrooms, and fortified yogurt and milk.

Foods rich in vitamin E

Vitamin E rich foods are linked to improved sperm quality. It has antioxidant properties that are responsible for protecting your sperm from further damage. You can eat lots of green vegetables such as spinach and broccoli. Include plant-based oils in your salads, such as sunflower, corn, safflower, and soybean oils. You can also eat nuts and seeds for you your sperm to become stronger.

Coenzyme Q10

All living cells need coenzyme Q10 for it to function properly. Aside from that, several studies have shown that having coenzyme Q10 supplements can improve semen quality for infertile men. Foods rich in coenzyme Q10 include fish, nuts, seeds, meats, and poultry. Plant-based oils such as canola oil and soybean can help you have stronger sperm.

D-aspartic acid

Foods rich in D-aspartic acid include meats and poultry, fresh and dried fruits, fortified breakfast cereal, grains, eggs, and dairy products. Some research revealed that D-aspartic acid is capable of regulating male sex hormones, including testosterone. Increasing your intake of sodium D-aspartic acid supplements can promote your sperm motility and concentration.

Omega-3 fatty acids

Omega-3 fatty acids are known to provide various health benefits, including enhanced sperm motility, morphology, and count.

If you want to make your sperm strong, you can eat foods such as nuts, seeds, seafood, fortified eggs, yogurt, and plant-based oils such as soybean, flaxseed, and canola oil.

L-arginine

L-arginine is an amino acid that plays a major role in male fertility. Foods with L-arginine include nuts, seeds, beans, lentils, dairy products, meat, and poultry. The consumption of these foods can increase your sperm count. The L-arginine inside your body is converted into nitric oxide, which aids in promoting your sperm function.

Fenugreek seeds

An increased testosterone level is linked to better sexual drive. Several studies have shown that fenugreek seed extract helps in increasing your testosterone levels, which can also help maintain your sperm health, especially sperm production.

Ashwagandha root

Ashwagandha root is said to improve the quality of semen due to its antioxidant properties. One study has shown that people who took Ashwagandha root for about three months experienced an improved semen quality.

Conclusion

If you want to make your sperm strong, you need to consume certain foods that can help in improving your sperm health, including your sperm count, motility, volume, and morphology. Aside from that, you also need to make lifestyle changes such as quitting smoking and losing weight. These are just a few factors that can make your sperm strong, so you have to deal with changes.

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