The sperm quality and count has a direct bearing on the nature of food items men consume. Hence, experts suggest that men, who are hoping to father children in the near future, must make it a point to eat a balanced diet that ideally comprises of lots of fruits and vegetables (at least five servings a day), and a minimum of three servings of whole grains and beans, and some nuts daily.
The antioxidants present in leafy greens, peppers, tomatoes, and oranges -such as cryptoxanthin and glutathione– play a major role in enhancing the sperm count and movement, while Brazil nuts have Selenium in plenty, another sperm booster.
But, it must be kept in mind that vegetables and fruits one is consuming must be organically grown and are free from pesticide residues for the presence of dangerous chemicals could actually decrease the sperm health and count.
Another mineral that contributes towards healthy sperm count is Zinc, which is present in large amounts in wholegrain cereals, seafood, meat, eggs and pulses. Meat and seafood are also a rich source of Selenium.
Caffeine, richly present in coffee, on the other hand, has a perplexing effect on sperm count or sperm health. It boosts sperm count in people with lower sperm counts, while its effect on those with normal or increased sperm counts is just the reverse of that.
That is, if one’s sperm count is normal, caffeine contributes towards actually decreasing his/her ability to impregnate his/her partner. So, be watchful, while using caffeine or caffeine containing food items/products.
Another factor that has a telling effect on sperm population and sperm movement is the overt influence of alcohol. Hence, for good sperm health, it is advisable that men may better refrain from excessive drinking and drug use.
Alongside a health diet, it is also effective to have a regular dose of supplements, provided you have a doctor’s prescription to follow in that regard. The interesting aspect with supplements is that all of them can be consumed together in prescribed doses, in a single day, and there will be no side effects.
The common ones prescribed include Vitamin B12 (100 to 300 mg a day), Vitamin C (1,000 mg daily), and Vitamin E. The required dose of Vitamin E (d-alpha tocopherol) is 400 IU daily. There are also supplements providing Zinc and Selenium available in the market. The amino acid –Arginine– also does pretty the same function, the dosage being 4 g per day with food.
On a realistic scale, it will take anywhere near three months for the new diet plan to take effect. In other words, after 90 days only tests starts to show any change or improvement in the sperm count and sperm movement. So, plan accordingly.
Tail Piece: Sperm count will be affected by activities such as smoking and alcohol abuse, and also prolonged soaks in hot water tub. All of this could kill sperm.