How to improve sperm quality | Mindful Mum

Sperm takes around three months to mature. Dads-to-be can improve the quality of their sperm by adopting a healthy lifestyle four months before trying to conceive.

Importance of healthy semen

The production of healthy sperm is crucial to conception. Abnormal semen is the most common cause of infertility in men, accounting for some 75% of cases. The term abnormal semen includes little or no sperm, poor sperm motility (ability to move) or abnormally shaped sperm.

Pre-conception nutrition for healthy sperm

A healthy pre-conception diet for men does not mean making sacrifices; in fact, it encourages the consumption of a range of foods including: meat, seafood, whole grains, pulses, nuts, garlic and onions. A healthy pre-conception diet designed to improve sperm quality and increase fertility will include foods with the following nutrients.

• Selenium is a natural antioxidant that works with Vitamin E to prevent sperm damage. Sperm protecting selenium is found in meat, seafood, mushrooms, garlic, onions and Brazil nuts.
• Vitamin E protects the outer covering of sperm from damage and is found in vegetable oil and nuts. Green, leafy vegetables are all rich in Vitamin E.
• Vitamin C is another antioxidant that protects genetic material inside the sperm during the three month maturation process. It also protects the sperm on its way to fertilisation. Some male smokers may have fertility problems because smoking depletes Vitamin C. See list of fruits and vegetables rich in fertility boosting Vitamin C or download the Mindful Mum guide Vitamin C Sources.
• Essential Fatty Acids, omega-3 and omega-6 help to regulate reproductive functions, improving blood flow and enhancing sperm quality and mobility.
• Water and Good hydration may seem obvious but is key to the production of a healthy sperm count. Men should drink 50% of their body weight in ounces of water daily. If water seems a bit boring, then add in watered down fruit juices, smoothies or vegetable juice. Chamomile tea drank in moderation is also thought to be a good option for helping to reduce anxiety associated with fertility problems.

Nutrient rich fertility boosting foods

Include the following foods in your diet to ensure you are consuming plenty of fertility boosting nutrients.

• Oysters, baked beans, eggs, nuts, whole grains and pumpkin seeds all have one thing in common: Zinc! Oysters also have a reputation as an aphrodisiac (baked beans do not). Zinc is one of the most important nutrients for sperm and egg production.
• Whole grains such as brown rice, porridge oats and whole wheat are rich in Vitamins B & E which are essential for the production of healthy sperm.
• Oily fish, including sardines, mackerel and salmon are fantastic sources of essential fatty acids (EFAs). If you don’t like fish try taking flaxseed oil, or linseeds. Grind them and sprinkle over your cereal, yoghurt, salad or add to your favorite smoothie.
• Garlic, is a great source of selenium and the Vitamin B6.
• Spinach contains folic acid which helps to optimise sperm production and is a good source of iron and Vitamin C both of which help to enhance sperm quality by protecting the DNA within sperm.
• Chillies are a superfood. They are rich sources of Vitamins A, B, E as well as the all important Vitamin C. Chillies make you feel good and help you to relax by stimulating the release of endorphins (natural pain killers) – a very good thing if you’re trying for a baby.
• Avocados are rich in Vitamin E which helps to improve the viability (capable of normal growth and development) of sperm.

For vegetarian Dads-to-be see our iron rich vegetarian chilli packed full of fertility boosting garlic, chillies and brown rice.

Avoid processed food

To gain full benefit from your diet, avoid processed food as it tends to have fewer nutrients than food made at home using fresh ingredients. An organic and wholegrain diet allows you to absorb the maximum nutrition from your food.

Avoid:

• Processed food.
• Additives.
• Preservatives.
• Artificial sweeteners (more on artificial sweeteners).

Eating a balanced diet with plenty fruit and vegetables is crucial. According to a small study in Spain, men with higher quality sperm tend to consume more fruits, vegetables and skimmed milk.

For more information on organic vegetables download the Mindful Mum guide How to Avoid Pesticides in Fruit and Vegetables.

References:

• NHS Choices, Infertility, Accessed 2010
• Mendiola J, Torres-Cantero A M, Vioque J et al. A low intake of antioxidant nutrients is associated with poor semen quality in patients attending fertility clinics. Fertility and Sterility Vol. 91, Issue 6, p2734-2763

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