Fertility in men depends upon sperm quality and quantity. Quality refers to the health and shape of the sperm and quantity refers to sperm count. A fertile man has over 20 million sperm per milliliter of semen, explains the Mayo Clinic. Lifestyle and environmental factors effect sperm quantity. Men who include foods rich in vitamin C, folate and zinc may improve their sperm count.
Vitamin C Rich Foods
Vitamin C plays a role in growth and development, it is also one of the most important antioxidants. A study published in 2005 in "Human Reproduction" investigated the effects of antioxidant intake on sperm quality in healthy men. The men in the study were asked to complete a food frequency questionnaire and provide a semen sample. The study showed a positive association between high intakes of vitamin C and sperm count. The American Dietetic Association recommends men consume 90 mg of vitamin C a day to improve fertility. Foods highest in vitamin C include orange juice, grapefruit juice, strawberries and red peppers.
Foods High In Folic Acid
Folate plays an important part in producing and maintaining new cells. Folate is also important in sperm health. A 2002 study published in "Fertility and Sterility" studied the effects of folate and zinc supplementation on semen quality in fertile and sub-fertile men. Men were given 5 mg of folic acid and a placebo, 66 mg of zinc and a placebo, 5 mg of folic acid and 66 mg of zinc or two placebos. The sub-fertile men supplemented with both the zinc and folic acid showed a 74 percent increase in sperm count, according to the authors of the study. Foods high in folic acid include fortified breakfast cereal, beef liver, black-eyed peas, asparagus, broccoli, peas and spinach.
Foods High In Zinc
Zinc is an essential trace mineral found in a few foods, according to the Office of Dietary Supplements. Poor intakes of zinc leads to impotence in men, explains the Office of Dietary Supplements. A study published in 2009 in "Asian Journal of Andrology" investigated the relationship between seminal zinc plasma concentration and sperm quality in fertile and sub-fertile men. The study showed a direct positive correlation between seminal zinc plasma concentrations and sperm count. The men with higher zinc concentrations had higher sperm counts. The American Dietetic Association recommends 11 mg of zinc a day to increase male fertility. Men can increase their sperm count by including foods higher in zinc in their diet, such as oysters, beef, chicken, cashews, chickpeas and pork.
References
- MayoClinic.com: Healthy Sperm: Improving Your Fertility
- "Fertility and Sterility"; Effects of Folic Acid and Zinc Sulfate on Male Factor Subfertility: A Double-Blind, Randomized, Placebo-Controlled Trial; W.Y. 2002
- "Human Reproduction"; Antioxidant Intake is Associated With Semen Quality in Healthy Men; B. Eskanazi; 2005
- "Asian Journal of Andrology"; Relationship Between Seminal Plasma Zinc Concentration and Spermatozoa--Zona Pellucida Binding and the ZP-Induced Acrosome Reaction in Subfertile Men; D.Y. Liu; 2009
- Office of Dietary Supplements: Zinc
