A diet in which the consumption of foods with antioxidants abounds can contribute to improving the quality of sperm. For what reason? What are the recommended options? Here we detail it.
Did you know that there are foods that contribute to improving the quality of sperm? Although they do not cure infertility, their nutrient content is beneficial for men's sexual and reproductive health. 
And, as detailed in a review of studies published in the American Journal of Men's Health , in the last 50 years, European men have experienced a drop in sperm concentration of up to 32.5%.

Food and sperm quality

The sperm are characterized by their ability to generate reactive substances ; superoxide and hydrogen peroxide are some examples. These compounds are known as free radicals and cause a toxic effect on cells.
The sperm membrane is abundant in phospholipids, linked to unsaturated fatty acids that make it vulnerable to the mentioned elements. Furthermore, this cell has a limited cytoplasm that hinders its antioxidant protection.
Specifically, the action of the radicals produced in the body involves the oxidation of the lipids that are found there, and produces changes in its fluidity. Consequently, the quality of the sperm is noticeably altered.



Oxidative stress is one of the factors that affect the quality of the sperm. In turn, this is associated with a diet poor in nutrients.

Antioxidants and sperm damage

In relation to the cell damage described, we must highlight the antioxidants. These neutralize the reagents and reduce the damaging effects on sperm. For this reason, your integrity is benefited by consuming them.
The main antioxidants associated with this task are vitamin C, vitamin E, zinc and folic acid. In particular, a diet containing them achieves this improvement . Below, we detail more about it.

Ascorbic acid

Better known as vitamin C, it acts as a cofactor in various processes; Among them, it synthesizes components of the cellular matrix together with vitamin E. It can be found in high concentrations in seminal plasma. As the intake of this increases, the damage to the sperm DNA decreases.

Vitamin E

Along with the previous one, it neutralizes free radicals and protects the cell membrane. It also prevents lipid oxidation and therefore improves the functions of other antioxidants.

Zinc

A study published in Nutrition research suggests that zinc supplementation protects sperm from bacteria, and also prevents sperm damage. This mineral plays an important role in testicular development, maturation, and sperm quality.

Folic acid

Also known as vitamin B9, it is necessary for the formation of structural proteins. The evidence suggests that men with low levels of it have lower counts of sperm cells.

5 foods that help improve sperm quality

A diet that contains the mentioned compounds contributes to protect the DNA of the sperm. Also, the more varied it is, the easier it will be to achieve the contribution of these nutrients. The following foods are those that contain antioxidants in significant amounts.

1. Citrus

This food group, including orange, grapefruit, tangerine and lemon, vitamin C . Therefore, they help to prevent defects in the sperm and stimulate their movement.



Citrus fruits stand out for their abundant content of vitamin C. Therefore, it is one of the recommended foods to improve sperm quality.

2. Kiwi

The kiwi provides vitamin C. The green color doubles the amount that oranges have, and the yellow color even triples it. In addition, it has an important content in vitamins E, K, folates, carotenoids and other substances.

3. Olive oil

They contain a higher amount of vitamin E than other oils, as well as an omega 9 unsaturated fatty acid, which is a constituent of cell membranes.

4. Seafood

They are products of marine origin, such as oysters and crustaceans, foods rich in zinc . It is also present in red meat, dairy products and eggs, so the consumption of these provides said nutrient.

5. Pulses

Legumes, such as beans and lentils, contain folates. A study suggests that the consumption of a daily cup of the first food could cover up to 72% of total needs, while half a cup of the second reaches up to 45%.



Legumes contain folates, a nutrient that is positively associated with male fertility.

In a study published in the European Society of Human Reproduction and Embryology, it was determined that those men who followed the meditarranian pattern, based on a high intake of fruits, vegetables, whole grains, legumes and olive oil, managed to improve the quality of sperm.

The negative influence of alcohol and cigarette

In addition to a diet with antioxidants, it is recommended to avoid consuming some substances that predispose to the release of reagents in the body. Among those mentioned are the consumption of alcohol, cigarettes , as well as excess coffee.

Food is capable of improving sperm quality

Without a doubt, consuming foods that contain antioxidants can protect you from the action of free radicals, not only in sperm, but also in all the cells of the body. To ensure the proper amount, it is advisable to consult a nutrition professional.
Nutrition sperm quality

5 foods to improve sperm quality

A diet in which the consumption of foods with antioxidants abounds can contribute to improving the quality of sperm. For what reason? What are the recommended options? Here we detail it.
Did you know that there are foods that contribute to improving the quality of sperm? Although they do not cure infertility, their nutrient content is beneficial for men's sexual and reproductive health. 
And, as detailed in a review of studies published in the American Journal of Men's Health , in the last 50 years, European men have experienced a drop in sperm concentration of up to 32.5%.

Food and sperm quality

The sperm are characterized by their ability to generate reactive substances ; superoxide and hydrogen peroxide are some examples. These compounds are known as free radicals and cause a toxic effect on cells.
The sperm membrane is abundant in phospholipids, linked to unsaturated fatty acids that make it vulnerable to the mentioned elements. Furthermore, this cell has a limited cytoplasm that hinders its antioxidant protection.
Specifically, the action of the radicals produced in the body involves the oxidation of the lipids that are found there, and produces changes in its fluidity. Consequently, the quality of the sperm is noticeably altered.



Oxidative stress is one of the factors that affect the quality of the sperm. In turn, this is associated with a diet poor in nutrients.

Antioxidants and sperm damage

In relation to the cell damage described, we must highlight the antioxidants. These neutralize the reagents and reduce the damaging effects on sperm. For this reason, your integrity is benefited by consuming them.
The main antioxidants associated with this task are vitamin C, vitamin E, zinc and folic acid. In particular, a diet containing them achieves this improvement . Below, we detail more about it.

Ascorbic acid

Better known as vitamin C, it acts as a cofactor in various processes; Among them, it synthesizes components of the cellular matrix together with vitamin E. It can be found in high concentrations in seminal plasma. As the intake of this increases, the damage to the sperm DNA decreases.

Vitamin E

Along with the previous one, it neutralizes free radicals and protects the cell membrane. It also prevents lipid oxidation and therefore improves the functions of other antioxidants.

Zinc

A study published in Nutrition research suggests that zinc supplementation protects sperm from bacteria, and also prevents sperm damage. This mineral plays an important role in testicular development, maturation, and sperm quality.

Folic acid

Also known as vitamin B9, it is necessary for the formation of structural proteins. The evidence suggests that men with low levels of it have lower counts of sperm cells.

5 foods that help improve sperm quality

A diet that contains the mentioned compounds contributes to protect the DNA of the sperm. Also, the more varied it is, the easier it will be to achieve the contribution of these nutrients. The following foods are those that contain antioxidants in significant amounts.

1. Citrus

This food group, including orange, grapefruit, tangerine and lemon, vitamin C . Therefore, they help to prevent defects in the sperm and stimulate their movement.



Citrus fruits stand out for their abundant content of vitamin C. Therefore, it is one of the recommended foods to improve sperm quality.

2. Kiwi

The kiwi provides vitamin C. The green color doubles the amount that oranges have, and the yellow color even triples it. In addition, it has an important content in vitamins E, K, folates, carotenoids and other substances.

3. Olive oil

They contain a higher amount of vitamin E than other oils, as well as an omega 9 unsaturated fatty acid, which is a constituent of cell membranes.

4. Seafood

They are products of marine origin, such as oysters and crustaceans, foods rich in zinc . It is also present in red meat, dairy products and eggs, so the consumption of these provides said nutrient.

5. Pulses

Legumes, such as beans and lentils, contain folates. A study suggests that the consumption of a daily cup of the first food could cover up to 72% of total needs, while half a cup of the second reaches up to 45%.



Legumes contain folates, a nutrient that is positively associated with male fertility.

In a study published in the European Society of Human Reproduction and Embryology, it was determined that those men who followed the meditarranian pattern, based on a high intake of fruits, vegetables, whole grains, legumes and olive oil, managed to improve the quality of sperm.

The negative influence of alcohol and cigarette

In addition to a diet with antioxidants, it is recommended to avoid consuming some substances that predispose to the release of reagents in the body. Among those mentioned are the consumption of alcohol, cigarettes , as well as excess coffee.

Food is capable of improving sperm quality

Without a doubt, consuming foods that contain antioxidants can protect you from the action of free radicals, not only in sperm, but also in all the cells of the body. To ensure the proper amount, it is advisable to consult a nutrition professional.

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