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When it comes to getting pregnant, the role of women is just as important as that of men, and if in this process some of the two parts fail, everything fails! Today we want to talk to you about what happens when man's sperm are not good and how improve the quality of sperm through feeding.
When deciding to expand the family there are many factors to take into account, too many! However, unfortunately, time sometimes does not play in our favor. In many situations, working life and the lack of financial stability make us postpone the moment of conceive a childTherefore, in the long run, the problems derived from age and health pose an obstacle to conception, something that not all couples can overcome naturally.
Since all help is little for get pregnant, we have to think that not only the mother, but also the father, should bond and do everything possible to facilitate conception. How? By making a few small changes to your future father's diet and lifestyle, you can achieve a significant improvement in the quality and quantity of sperm you produce. Essentially, good sperm is considered to be one that:
- Contains more than 20 million cells per milliliter.
- The morphology –form- of the sperm is appropriate.
- They move easily and quickly.
According to this, the greater the number of cells, the more likely there are sperm with adequate morphology and mobility and, therefore, the more likely it is to achieve fertilization.
In addition to freeing yourself from all possible stress and incorporating physical exercise into your daily life - without overdoing it, since extreme exercise has been linked to low sperm quality - some vitamins and minerals are directly or indirectly involved in sperm quality:
- Vitamin A
It is essential for the production of male hormones, and its deficiency has been related to a reduced cell count in sperm and morphological alterations of the same. It can be easily found in fruits, vegetables, milk, and dairy products, as well as green leafy vegetables.
- Vitamin B6 and zinc
Both are essential for the formation of male hormones, so their deficiency can cause infertility –generally not permanent- according to in vivo studies. Zinc is totally key for reproduction, and can be found in meat, fish, whole grains, eggs, mushrooms, nuts and seeds, in addition to many of these sources, green leafy vegetables and legumes are ideal for a good supply of vitamin B6.
- B12 vitamin
Along with folic acid (present, among other sources, in green leafy vegetables, asparagus, legumes, broccoli, milk or some fish and shellfish), this vitamin is needed to synthesize DNA and RNA, responsible for the genetic material of all and each of the body's cells.
Its deficiency has been linked to low levels of viable sperm and reduced mobility. The only reliable source of vitamin B12 are foods of animal origin, particularly meat and oily fish. Additionally, folic acid deficiency has been linked to more than 10% of cases of male infertility.
In general terms, antioxidants protect sperm against oxidation, increasing its quality. Additionally, at the end of the last century the first indications were already being discovered that related vitamin C deficiency - easy to obtain from citrus fruits, tomatoes, strawberries, parsley or spinach, for example - with genetically damaged sperm. Although this is not directly related to fertility, it can mean the appearance of congenital defects that may be incompatible with the development of the embryo.
Also, a diet with appropriate amounts of vitamin E - present in seed oils, and other fatty products, such as nuts, oily fish or avocado - significantly improves the ability of the sperm to cross the cell wall of the ovule and achieve fertilization. , while selenium (present in oily fish, sesame seeds and whole grains) is also related to the correct maturation of sperm. Omega 3 and omega 6 fatty acids - blue fish, nuts and seeds - are also important for sperm mobility as they are found in high concentrations in the sperm tail.
Manganese deficiencies generate testicular problems in experimental studies, in addition to being related to an inhibition in the synthesis of male hormones. They are sources of manganese, for example, green leafy vegetables, legumes, eggs and broccoli.
Wearing healthy eating habits Not only will you achieve your goal - better sperm quality through nutrition - but your body will thank you for life. For a healthy life!
You can read more articles similar to How to improve sperm quality through diet, in the category of On-site fertility problems.