It is vitally important for a woman to be healthy to conceive and maintain a healthy pregnancy. However, it is equally important for a man to have sustainable good health to ensure that his semen is healthy enough to produce a pregnancy. According to MayoClinic.com, the healthiness of semen depends on the quantity, quality and motility of the sperm. Men can make several proactive dietary adjustments to keep their semen healthy.
Vitamin C
Vitamin C is one of the key nutrients when it comes to semen health. Vitamin C has antioxidant properties and can boost the immune system. The National Institutes of Health recommends that men between the ages of 19 and 50 consume 90 mg of vitamin C per day. Some of your vitamin C intake can come from a multivitamin but foods such as oranges, orange juice, red or green bell peppers and other citrus fruits also contain significant amounts of vitamin C.
Vitamin E
Like vitamin C, vitamin E is also an antioxidant and it helps to protect the healthy proteins in the body including those in your semen. Vitamin E is most prevalent in nuts and nut derivatives. NIH recommends that males age 14 and older consume 15 mg of vitamin E each day. Wheat germ oil, sunflower seeds, almonds and peanut butter contain substantial amounts of vitamin E. Vitamin E is also an ingredient in some multivitamins and you can take it as a separate supplement. Consult your physician to determine if supplements like these are appropriate for you.
Fruit
The U.S. Department of Agriculture, USDA, recommends consuming fruit daily as a part of a healthy diet. Fruit provides additional vitamins and minerals and a healthy source of carbohydrates. Carbohydrates are a natural energy source for your body. Males age 19 and older should consume 2 cups of fruit per day. Find fruits you like and incorporate them into each meal or choose your favorite as a snack.
Vegetables
Vegetables are also important to a balanced diet and provide vitamins, minerals and dietary fiber. Fiber aids in digestion and can help to keep your cholesterol levels within a healthy range. If you are a man age 19 to 50, aim to eat 3 cups of vegetables per day. Experiment with various cooking methods for vegetables. Salads are fine, but vegetables are very versatile and allow you to add some diversity to your diet.
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