Are your swimmers having trouble getting to home base? It’s not just the women who need to eat the right nutrients. Give your boys a leg-up with this sperm-boosting diet!
Folic acid: It is well known that folic acid is essential for women who are trying to get pregnant, but what may come as a surprise to you is that it is important for men too. Recent studies found that men who consume high levels of folic acid (over 700 mcg a day) actually lower their risk of sperm abnormalities by 20 to 30%. Folic acid can be found in pulses and dark green leafy vegetables such as broccoli.
Nuts and seeds: Research shows that nuts are rich in selenium, the mineral that has the effect of increasing sperm count and helping them become strong swimmers. Pumpkin and sunflower seeds are also a good source of essential fats and zinc (low zinc levels have been linked to decreased semen levels).
Tomatoes: Tomatoes contain lycopene, which has antioxidant properties. Nutritional studies have shown intake of lycopene is directly linked to prostate health.
Citrus Fruit: Fruits high in Vitamin C such as oranges and kiwi fruits have been found to assist in the making of properly functioning sperm, and stops them from massing together. Vitamin C also helps the body’s absorbtion of iron.
Oily Fish: Good fats like Omega 3 and DHA can improve the blood flow to a man’s genitals which in turn boosts sperm production. The best fish for omega-3s include salmon, swordfish, tuna and sardines. Also stock up on shellfish.
Shellfish: Are a particularly good source of zinc. Low zinc levels have been connected to a decreased production of seminal fluids, as well as lower testosterone levels. A healthy intake of zinc is important for maintaining vascular health as well, which improves the ability to achieve and maintain erections. Good sources include oysters, clams and mussels.
Protein: Protein-rich foods such as lean meat, eggs and poultry contain co-enzyme Q10 – the nutrient acts as an antioxidant and energy-releasing agent and is thought to stabilize the integrity of the sperm flagella (tail of the sperm).
Liquids: Keep fully hydrated as this helps to maintain energy levels high and helps the fluency, texture, and consistency of sperm stay within healthy parameters. Lower levels of caffeine and alcohol as these dehydrate the body.
What to avoid
Smoking: Not only is smoking generally very bad for human health, chemicals and nicotine in cigarettes are linked to low sperm and lazy sperm counts.
Drugs: Cocaine, heroin, ecstasy and the long term use of marijuana have all been shown to have dramatic effects on fertility. Problems caused can include low count, unusual sperm development and a reduced libido.
Excessive alcohol consumption: Not only is this bad for your overall health, too much alcohol can increase oestrogen levels and obstruct sperm development. Alcohol can also destroy sperm generating cells in the testicles.
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