It is best to try to improve your sperm health 100 days before conception because it takes about 100 days for sperm to develop, according to the Infertility Health Information Organization website. Certain vitamins, minerals and nutrients are vital to the healthy production of sperm. Fortunately, there are a wide variety of foods to choose from that contain these important sources.
Natural Foods
Consume a diet that focuses on fresh vegetables, fruits, whole grains, fish, poultry legumes, nuts and seeds, says Urologychannel.com. You should also avoid saturated fats and hydrogenated oils, processed and refined foods, junk food, sugars, alcohol and caffeine. Natural deficiencies can impair sperm production. Proper vitamins and minerals in foods help the reproductive system function properly.
Omega-3 Fatty Acids
Sperm contains high concentrations of omega-3 fatty acids, which are important to cell membranes, body tissue and brain development in the fetus. Omega-3 sources include mackerel, herring, salmon, tuna, sardines, walnuts and green leafy vegetables.
Amino Acids
Foods rich in amino acids include protein sources such as meat, dairy products, peas, beans nuts, brown rice, and sunflower and pumpkin seeds. Amino acids are necessary for sperm production.
Folic Acid
Folic acid, a B complex vitamin, is needed for sperm production, count and motility. You will find rich sources in dark green leafy vegetables, broccoli, organ meats, root vegetables, whole grains, oysters, salmon, milk, legumes, asparagus, oatmeal, dried figs and avocados.
Vitamin Packed Foods
Vitamin A, valuable in the production of male sex hormones, is found in eggs, yellow fruits and vegetables, whole milk and milk products, green leafy vegetables and fish oils. Vitamin B6 is also necessary for male sex hormones and can be found in meats, fish, poultry, whole grains, nuts, brown rice, seeds and green leafy vegetables. The antioxidant vitamin C prevents damage to healthy sperm caused by free radicals. Eat citrus fruits, cherries, strawberries, broccoli, tomatoes, sweet peppers, mangoes, grapes, kiwi fruit, pineapples, asparagus, spinach, peas and potatoes. Vitamin E, another antioxidant, is a valuable source in olive oils, wheat germ, organ meats, molasses, eggs, sweet potatoes, leafy vegetables, nuts, seeds, whole grains and avocados.
Minerals in Foods
Seafood, liver, lean cuts of red meat, nuts and grains have plenty of zinc to help improve sperm motility, sperm quality and sperm counts. Eggs, brewer's yeast, Brazil nuts, garlic and seafood contain selenium that helps produce vital proteins for sperm formation. Deficiencies in manganese may cause testicular degeneration, congenital malformations, sterility, low sex drive and low sperm count. To counteract that and improve your sperm production, eat whole grains, green leafy vegetables, carrots, broccoli, ginger, legumes, nuts, pineapples, eggs, oats and rye.
