At least 25 percent of your sperm should be vigorous swimmers, NetDoctor.co.uk reports. Inadequate sperm motility can be an underlying cause of infertility in men. If you're having issues with fertility, check with your doctor to see what treatment options are available for you. Additionally, consider changing your diet to increase sperm motility.
Zinc
Zinc is an essential mineral important for hundreds of chemical reactions in your body. In an animal study, Thomas P. Croxford, Ph.D. of Pennsylvania found that zinc deficiency negatively impacted sperm quality. In his research published in the March 2011 "Journal of Nutrition," Croxford found that a slight deficiency in zinc significantly reduced sperm motility. However, similar studies have n ot been conducted investigating zinc deficiency on sperm quality in humans. Zinc-rich foods include shell fish, beef, chicken and dairy products.
Folate
Folate is a B-vitamin that is needed for cell reproduction. In a study published in the January 2008 "Human Reproduction," adults that consumed a folate-rich diet had healthier sperm than those that had inadequate folate intake. Folate-rich foods include green leafy vegetables, cereals, peanuts and black eyed peas. Adults should consume 400 micrograms of folate per day, the Office of Dietary Supplements reports.
Antioxidants
Antioxidants are unique compounds found in plant foods that shield your sperm from damage. According to Mayo Clinic, consuming a diet high in antioxidant-rich foods can improve overall sperm health. Antioxidant-rich foods include blueberries, green tea, apples, broccoli and spinach. The clinic adds that vitamins C and E are especially important antioxidants for sperm health. Mayo Clinic advises you to take a daily vitamin to obtain adequate amounts of these two vitamins.
Calories
Being overweight and obese can interfere with healthy sperm production. Overweight people have increased risk of producing abnormal sperm. Your sperm motility diet should include enough calories for you to achieve and maintain a healthy body weight. You can also improve your chances of achieving a healthy body weight by increasing your physical activity levels and consuming a fiber-rich diet.
References
- NetDoctor.co.uk: Sperm and Sperm Quality
- "Human Reproduction"; The association of folate, zinc and antioxidant intake with sperm aneuploidy in healthy non-smoking men; SS Young, et al.; January 2008
- "Journal of Nutrition"; Moderate Zinc Deficiency Reduces Testicular Zip6 and Zip10 Abundance and Impairs Spermatogenesis in Mice1; T Croxford, et al.; March 2011
- Office of Dietary Supplements: Folate
- Mayo Clinic: Healthy Sperm
