The quantity and quality of human sperm production is highly affected by the vitamins and minerals a man ingests through the foods he eats. Sperm production is influenced by hormones released by the pituitary gland and by testosterone. However, the volume of sperm produced relies on the intake of foods that promote a healthy production system and increase sperm counts.
Meat, Poultry, Fish and Seafood
Lean meats, lamb and chicken--these foods are an excellent source of zinc, which is the most important mineral needed for good sperm production. Chicken provides vitamins B12 and vitamin B6, while lamb is a good source of B12 as well. Low levels of these two vitamins can result in low sperm counts and abnormal sperm. Chicken, pork and beef provide an essential amino acid important to sperm volume, L-arginine. Pork also provides another mineral important in maintaining good sperm volume, selenium.
Salmon improves sperm volume by providing vitamin B12, vitamin B6 and vitamin B9 (folic acid). Folic acid is very important in improving sperm concentration and sperm health. Along with salmon, crab meat is another good source of zinc. Tuna and herring are also two additional good sources of selenium. Sardines are another excellent source of vitamin B12 and oysters are high in folic acid.
Fruits and Vegetables
Kiwi, guava and pineapple are high in vitamin C levels. Vitamin C is an important antioxidant that prevents cell damage and improves sperm counts. Pineapple also provides men with manganese, which helps prevent low sperm volume. Avocado is a source of folic acid, but also vitamin E. Vitamin E is another antioxidant that helps maintain testicular health and sperm volume.
Dark green leafy vegetables, like spinach and kale, are an excellent source of vitamin E, folic acid, vitamin B6, manganese and vitamin A. Vitamin A is important in the formation of the sex hormones essential to sperm production. Broccoli provides folic acid and is a good source of vitamin C and manganese. Potatoes and peppers of all varieties deliver vitamin C to men. Sweet potatoes provide vitamin E while all the yellow vegetables (like squash) are a good source of vitamin A.
Seeds, Nuts, Whole Grains and Beans
Raw sunflower seeds and pumpkin seeds affect sperm volume by providing an excellent source of zinc and amino acids. Brazil nuts provide L-arginine and are another natural source of selenium. Peanuts are high protein nuts that provide L-arginine, vitamin B6, vitamin E, and zinc. Brown rice contains essential amino acids, vitamin B6 and zinc, while whole grain cereals provide essential zinc, vitamin E and folic acid.
Wheat germ can provide ample zinc, vitamin E and selenium, or choose oatmeal as another good source of folic acid. Lentils will provide men with vitamin B9 and essential amino acids.
Milk, Eggs and Dairy
Whole milk provides a good source of both vitamin A and folic acid. Eggs contain a great deal of the nutrients important to sperm volume, which include zinc, vitamin A, vitamin B12, vitamin E, selenium and manganese. Cheese and dairy products contain amino acids and vitamin A.
