If you are planning a family and have had some trouble conceiving, you may need to consult a health professional. there are some simple things you can do to optimise your reproductive system . Try the following – with a little bit of time, they can increase overall health and the wellbeing of the next generation. 

FOR HEALTHY SPERM, EAT MORE:

1. VITAMINS

Deficiencies in vitamin A have been linked to sluggish sperm and lowered fertility. Eat plenty of red peppers, oats, carrots, dried apricots, sweet potatoes, spinach and broccoli to give you a vitamin A boost.

Vitamin C, found in good amounts in strawberries, asparagus, fruit and yellow veggies, has a positive effect on sperm viability and motility (the swimming ability of sperm).

Vitamins C, E and B12 are also great antioxidants that can protect sperm from   free radical damage and oxidative stress.

A good multivitamin supplement is a great idea if you feel that you’re not getting enough of the sperm-supporting vitamins from your regular diet. Whilst getting your nutrients from diet is important, taking a multivitamin is one way to top up any nutritional shortcomings in your diet.

2. MINERALS

Zinc plays an important role in the production of testosterone and semen.  Natural sources of this mineral include eggs, turkey, oysters, seafood, pumpkin seeds, beef, oats, lamb, yoghurt, nuts and barley. Selenium is also thought to be beneficial to sperm motility and health. You can get it by eating Brazil nuts, red meat, cottage cheese, poultry and eggs. If you don’t think you are getting enough zinc or selenium, a multivitamin may help.

3. FATTY ACIDS

Studies have shown that fertile men’s sperm tend to contain greater amounts of polyunsaturated fats, specifically omega-3 and omega-6 fatty acids, than that of infertile men. They’re found in walnuts, chia seeds, omega-3 supplements like calamari oil and fish like anchovies, sardines and salmon.

4. FOLIC ACID

Some men who have been taking dietary supplements containing folic acid in combination with zinc to Maintain/ support reproductive system health. Keep your levels up by eating leafy green veggies, whole grain foods, avocados, beans and fruit.

5. LYCOPENE

Lycopene, a bright red carotene found in tomatoes, tomato sauce, carrots, watermelons and paw paw, has been shown to help increase sperm count.

6. WATER

By drinking plenty of water throughout the day you can counteract dehydration, which is one of the main factors associated with low semen volume.

FOR HEALTHY SPERM, EAT LESS:

1. PESTICIDE-LACED FRUIT AND VEG

Always wash fresh produce thoroughly before eating it, or better yet, go organic.

2. CANNED FOOD

The insides of many food and beverage cans are coated with BPA-containing resin and especially high levels are found in canned acidic foods including certain fruits and tomato sauce. Choose fresh food and food bottled in glass containers rather than canned items

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This article was provided by our online partner Health365. For more information on male health, visit www.health365.com.au.