To improve your sperm count and motility, make sure to get the 11mg you need from foods such as oysters, shellfish, meat, poultry, turkey, beans, nuts and seeds.
Fruits, nuts, vegetables and grains
These are the best sources of vitamins, minerals and antioxidants which will help protect your sperm from toxins and cellular damage caused by environmental pollutants. Simply colour your plate with these health foods!
- Vitamin A prevents sluggish sperm; needed for the production of testosterone.
Sources: Leafy greens, carrots, red peppers, apricots — any orange, red or yellow fruit or veggie. - Vitamin C boosts sperm motility and sperm count.
Sources: Citrus fruits, berries, cantaloupe, kiwi, peppers, cauliflower, tomatoes, potato with skin, cabbage, broccoli, peas and spinach. - Vitamin E protects sperm DNA.
Sources: Avocado, wheat germ, green veggies, kiwi, mango, tomato. - Folic acid and Vitamin B12 keep your sperm free from chromosomal abnormalities and improve sperm count.
Sources: Dark green vegetables, avocado, nuts, meat, legumes. - Selenium is needed for normal sperm shape and count.
Sources: Tuna, Herring, brewer's yeast, broccoli wheat germ and bran, whole grains, and sesame seeds. - Arginine improves sperm health.
Sources: Most nuts. - Pomegranate juice, one tonic drink loaded with antioxidants, has been shown to enhance sperm count and quality in mice.
There are no magic bullets: what works for one may not work for the other. Adopting a healthy, active lifestyle and enjoying a nutritious diet can bring you no harm and will help you be a role model for your future child.
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