The food we consume can have a profound impact on our overall well-being. Here we turn our attention to another prominent benefit that a good diet provides: improved sperm quality. For couples trying to conceive or men who simply want to optimise their reproductive health, it is crucial to understand how diet plays a part in boosting male fertility. While fertility issues can stem from various factors, including genetics and lifestyle, research suggests that adopting a nutritious diet can positively influence sperm quality. These dietary tips shared by dietitian Kanupreet Arora Narang on her Instagram handle can help enhance sperm quality and increase the chances of conception.
What Causes Decrease In Sperm Quality?
While sperm production is a natural process, several factors can affect its quality. Excessive alcohol consumption, smoking, and drug use can significantly affect sperm quality. These substances can damage sperm DNA, impair sperm motility, and reduce sperm count. Obesity and stress have also been linked to decreased sperm quality, as these factors can disrupt hormone levels. And an unhealthy diet devoid of vital nutrients has a big impact on sperm quality.
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How Can You Improve Sperm Quality? How Can You Increase Male Fertility Naturally?
Maintaining a healthy lifestyle plays a vital role in improving sperm count and quality. But there is an intersection between nutrition and fertility, which also contributes. From incorporating fertility-boosting superfoods into your meals to identifying key nutrients that support sperm health, improving your diet will greatly help boost your fertility.
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What Foods Improve Sperm Quality: Here’re 5 Easy Ways To Boost Male Fertility
1. Boost Of Zinc
Zinc is one of the best nutrients to improve sperm health and testosterone production. It improves sperm quality and also increases sperm density. Make it a point to include fish, cashew nuts and seeds in your diet. Click here to know more about zinc-rich diet.
2. Let Omega 3 Fuel You
Omega 3 fatty acids are known to reduce inflammation. They also work to decrease the number of sperms with DNA damage. Foods like walnuts, fish, chia seeds and hemp seeds are great sources of Omega 3. Here are some more food options to pick from.
3. Colour Your Diet With Fruits And Vegetables
A balanced diet is also a colourful diet. The more colours you add to your plate, the more micronutrients you get. Micronutrients can help improve sperm quality so try to include a variety of fruits of vegetables of different colours.
4. Power Of Proteins
Proteins are vital for the development and nourishment of cells. All kinds of legumes and meats like chicken and fish are very good options to get your protein fix. But it’s not limited to these foods. There are so many vegetarian and non-vegetarian sources of protein that are easily available too. Check this list of common protein-rich foods you can add to your diet.
5. Stress, Stay Away
Stress can lead to increased production of steroid hormones like glucocorticoids, which further leads to the reduction of testosterone levels. This, in turn, hampers sperm production. Besides avoiding stress, you can also negate the effects of stress or prevent it altogether with your diet. Here are some foods that can help.
Improving sperm quality is not a difficult task. Enjoy good reproductive health with these expert diet tips.