10 Factors That Increase Sperm Quality

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Nowadays, there is a growing rate of infertility recorded both in men and women that can be caused due to many factors. First of all, our faulty lifestyle, such as lack of exercise, eating junk food, stress, smoking and pressure during work, contributes to infertility.

The other reason for a growing rate of infertility is not having enough nutrients in our body at a given point of time. Our diet lacks some of the most essential nutrients such as selenium, zinc, folic acid and antioxidants, which are important for maintaining the sperm quality. The use of modern gadgets such as mobile phones, laptops, etc, also is responsible in reducing the quality of sperms, thereby decreasing the sperm count.

Factors That Affect Your Fertility

The chemical pesticides and adulterants in our daily foods are also major factors behind infertility in men and also in women. We must avoid eating outside food and make sure to wash the fruits and veggies thoroughly well before eating.

The quality of sperms has been shown to decline for many years now, and scientists have citied that smoking, drinking alcohol and following various other habits could be the reasons. The most recent research, in the field, by the researchers at the Universities of Manchester and Sheffield have found that smoking cannabis can have a severe effect on male fertility. However, other lifestyle choices such as drinking alcohol and wearing tight briefs were not considered to cause any problems, despite earlier reports that had suggested that these were also the main causes.

Tips To Improve Male Sexual Function And Performance

Factors that are important to note to maintain good sperm quality are reduce stress, do regular mild exercises, avoid smoking, drinking and junk food.

Here we have listed some important factors that help increase your sperm quality and count.

Eat Red Foods

Red foods contain lycopene, an antioxidant, which is important to improve the sperm quality and motility. You can eat foods such as raw tomatoes, cherries, red apples, strawberries and even bell peppers. These foods improve the sperm quality by almost 80 percent.

Avoid Keeping Your Laptop On The Lap

Keeping the laptop on your lap damages the sperm quality, as the heat coming out of the laptop is close to the scrotum. In such cases, the sperms become immobile and there is DNA damage due to heat from the laptop. You can keep the laptop away on a table and then use it.

Take Enough Proteins

Proteins are needed to improve the quality of sperms. You must eat chicken, mutton, fish and eggs to increase the sperm quality. Walnuts, cashew nuts and pumpkin seeds are also known to increase the sperm count and quality.

Avoid Soy

There have been a lot of controversies involved in the use of soy. However, for maintaining a good sperm quality it is best to avoid soy. Soy has an oestrogenic effect (female hormones), therefore, it lowers male fertility by decreasing the sperm production and quality as well.

Have Zinc, Vitamin C And Selenium Supplements

Studies have revealed that vitamin C, zinc, selenium and folic acid increase the sperm quality and count. You must have lamb, spinach and pumpkin seeds, as they are rich in zinc. Have oranges, papayas and citrus fruits as they are good sources of vitamin C. You can also have these vitamins and minerals as supplements in the form of tablets, tonic, etc.

Avoid Eating And Drinking In Plastics

Plastics decrease your fertility by decreasing the sperm quality. When we eat and drink in plastic bottles, the chemicals present in the plastic container are leached in to the foods and drinks. They go inside the body along with the food and show their negative effects on sperm quality. Avoid all plastics in the form of plastic containers, water bottles, plastic food wraps, etc. Instead use glass, steel or other metal utensils.

Consume Foods Rich In Omega-3 Fatty Acids

You can include flaxseeds, fish such as salmon, extra virgin olive oil, tuna, etc, which are best sources of omega-3 fatty acids. Sperms are made up of proteins and fats, therefore, sperm quality depends upon fatty acid content required to make the cell membrane of a sperm cell. Essential fatty acids, as compared to fats, are best for maintaining sperm quality, as essential fatty acids don't get damaged easily by the free radicals in the body.

Have A Cup Of Coffee

Yes, a coffee can increase your sperm life and quality as well. Drinking coffee can increase the motility and swimming speed of the sperm. But don't go too overboard with it, limit it to one or two cups per day.

Exercise Regularly

Exercise increases blood circulation, which in turn increases the blood flow to the penis. This results in increased supply of oxygen and nutrients to the spermatozoa. However, doing vigorous exercises can have negative effects on the sperm quality. You must workout for 45 minutes each day and only 5 times a week to increase sperm quality.

Eat Calciferous Veggies

You must include cabbages, brussel sprouts, broccolis, etc, to your diet to increase the sperm quality. They cleanse the liver and remove toxins from the body that in turn helps in increasing the sperm quality.

Reduce Stress

Stress is the main culprit behind infertility for both males and females. Stress and anxiety reduces testosterone production, which in turn reduces the sperm quality and even its production.


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Read more about: health, wellness, sperm, infertility
Story first published: Tuesday, November 17, 2015, 16:04 [IST]
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