Sperm are the male gamete cells that are needed for fertilization. Healthy sperm counts should be at least 20 million spermatozoa per milliliter of semen, with at least 75 percent of the cells alive at ejaculation and 30 percent of normal shape and size. If the sperm count is below a healthy amount, then fertilization is less likely. In addition to exercise, abstaining from smoking and alcohol excess, and using loose underwear to reduce scrotum temperatures, a healthy diet will also increase the number of healthy, mobile sperm.
Start with Zinc, and Vitamins C and E
The mineral zinc is required in sperm production and for a healthy prostate. If the body does not absorb enough zinc, sperm counts are lower, and developed sperm tend to be less mobile. In addition to vitamin supplements, you should increase your consumption of meats such as lamb, chicken and pork, as well as seafood such as salmon, lobster and crab. Grains and legumes such as brown rice, pumpkin seeds, whole grains and peanuts also include zinc.
Vitamin C is an antioxidant that also increases sperm count and health. It also can help prevent a problem with clumping together in the ejaculate, known as agglutination. Foods high in vitamin C are easy to find---all citrus fruit are very high in the vitamin, as are tomatoes. Leafy vegetables, such as broccoli, and colored peppers also have high amounts.
Though not used in the production of sperm, vitamin E is an antioxidant the body uses to eliminate free radicals that damage cells, including sperm. Include in your diet potatoes, sunflower seeds, almonds and hazel nuts. Wheat germ is also a good source of vitamin E and can be added to your salads, batters, spreads or cereals.
As with all foods, eating fresh, steamed or baked is better than boiled, because boiling washes many vitamins away.
Foods with Selenium and L-arginine
Another antioxidant, selenium, is also needed for good sperm production and health. Note that a study reported in the July 1999 "British Journal of Urology" indicates that more than 400 ml of selenium per day is unhealthy. Include walnuts and Brazil nuts in your salads and snacks, and add tuna, whole-milk cheeses, eggs and chicken to your meals.
L-arginine is one of the 20 amino acids used in creating protein. As such, it is essential in the production of sperm cells. Increasing L-arginine will increase sperm volume. Foods that have high L-arginine levels include peanuts and Brazil nuts, pork, turkey, chicken and beef.
Avoid Soy
If concerned about sperm count, you should also consider reducing soy in your diet. A study reported in the July 2008 issue of "HealthDay" from Consumer News Service notes that, especially among obese men, eating as much as half a serving of soy food a day lowers sperm concentrations. Researchers think this is because soy increases estrogen production, which negatively affects sperm production. Avoid foods then such as soy beans and sprouts, soy milk, soy flour and soy sauce.
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