Food for better quality of sperm

Most cases of infertility in men it is due to a low sperm content in the semen (oligospermia), or the low mobility of them, although many of these difficulties are also due to changes in eating habits, stress Y environmental pollution , according

According to the American Society for Reproductive Medicine, 83% of infertile men they have a low consumption of fruits and vegetables (less than five servings a day), compared to fertile ones.

Therefore, it is essential to include in a diet daily the following foods to strengthen the quality and quantity of sperm:

1. Fatty acids and linolenic (omega3-6): Beneficial for sperm maturation. Its main sources are nuts, fish, flax seeds and supplements with fish oil.

2. Folic acid : Deficiency affects the number and mobility of sperm. The folic acid It is very abundant in green leafy vegetables, legumes and whole grains.

3. Zinc : Essential for the growth and development of the sexual organs, it favors the quantity and mobility of the sperm. It is found in pumpkin seeds, seafood, liver, fish, eggs, dairy, nuts and legumes.

4. Vitamin C : Because of its character antioxidant , favors the detoxification of some heavy metals such as lead and cadmium, which affect the quality and quantity of semen and operations of the sexual organs . Present in fruits and vegetables.

5. Selenium : Participate in the secretion of testosterone and improves the mobility and quantity of sperm. Whole grains, nuts and seeds contain them.

6. Vitamin E : Because of its quality antioxidant , fights free radicals that affect the quality of semen and mobility of sperm. The germ of wheat is the most concentrated natural source of this vitamin, also present in nuts and virgin olive oil.

7. Vitamin A : It favors the fertility because it participates in the formation of steroids, the basis of sex hormones . Present in dairy products, eggs, liver, carrots, squash, orange-reddish vegetables, as well as green leafy vegetables (such as beta-carotene).

In addition to healthy living habits, it is important to try to prevent the action of external agents, such as stress for work and environmental pollution , because every day more men, who live in industrialized countries, have low levels of quantity and quality of their sperm.

Video Medicine: 5 tips to ensure healthy sperm - Jesse Mills, MD | UCLA Health Newsroom (May 2024).