Key Point Summary:
- A test of sperm quality is an essential measure of male fertility
- Nutrition and environmental factors can impact a sperm count test
- Vitamins and Minerals can support healthy sperm quality
What is Semen Analysis and why is it important?
The most important measure of male fertility is sperm quality. This involves a semen analysis / test of sperm concentration (how much sperm is in the semen, Spermcount Test), a test of sperm morphology (the physical shape of the sperm) and a test of sperm motility (the movement and ability to swim), which are all required to assess the overall quality of sperm.
Research has suggested that the quality of male sperm has deteriorated drastically in the last 40 years globally and may be affected by factors such as obesity, a high-fat diet as well as other environmental factors.
How can you improve the quality of a Sperm Count Test?
Whilst some male infertility disorders can be genetic or may be a result of a physiological problem, the diet and the nutrients you consume can have an impact on the quality of your sperm, owing to how our bodies metabolise and use the vitamins and minerals to function correctly.
Semen analysis research has shown that diets high in healthy fats, antioxidants and carotenoids, similar to those consumed within the Mediterranean Diet; are associated with a higher sperm concentration and motility.
Equally, if you eat a high level of processed foods, simple carbs, or saturated fats, researchers have linked this to problems such as poor sperm quality and subfertility when semen analysis is undertaken. As the saying goes, you are what you eat, so it may be time to review the diet you currently have to benefit your health and that of your sperm.
Further, tests of sperm have shown that the impact of oxidative stress and free radicals from a poor diet directly impacts the quality of sperm, reporting that damage to sperm from oxidative stress is responsible for up to 80% of male infertility cases.
Vitamins and Minerals can protect from oxidative stress and improve the health of your sperm.
ZINC
Whilst Zinc is a trace mineral, it is necessary within our diet to enable over 100 enzymes to carry out vital chemical reactions. Zinc has a huge role in creating DNA, the growth of cells, building proteins, healing injuries, and fighting infection. It contributes significantly to a healthy immune system.
Zinc is one of the most beneficial minerals for male fertility, as it promotes healthy sperm production, sperm count, morphology, and motility. Zinc concentration in semen has been directly related to sperm quality in fertility studies. Men with low zinc levels in their semen tend to have poor sperm quality.
Ensuring you meet the daily recommended dietary requirement for zinc is vital, as the human body cannot store it. If you cannot meet your daily requirement, consider taking a supplement.
Foods that contain Zinc include: Fortified breakfast cereals, whole grains, beans, nuts, lentils, oysters, crab, pork, turkey, beef, spinach, asparagus, broccoli and dairy products.
VITAMIN C
Vitamin C helps to fight against the effects of oxidative damage as it is a powerful antioxidant.
You should aim to eat Vitamin C-rich foods daily to help prevent a deficiency and improve sperm count, motility, and morphology.
Foods that contain a high amount of Vitamin C include: citrus fruits and juices, sweet peppers, kiwi, Brussels sprouts, cantaloupe melon, peaches, strawberries and broccoli. In addition, you can also obtain vitamin C from supplements.
SELENIUM
Selenium is a trace mineral that functions as an antioxidant, helping to combat the cellular damage from oxidative stress and free radicals in your body. Selenium has been shown to contribute to improved sperm morphology and motility.
Foods that contain selenium include: Chicken, turkey, cottage cheese, ham, lean beef, rice, tuna, sardines, halibut and Brazil nuts.
Whilst it is important to include selenium in your diet, try not to exceed the daily recommended allowance as this can adversely impact your sperm health.
VITAMIN E
Vitamin E is a fat-soluble vitamin that helps protect the sperm's cell membrane from free radical damage. Studies have shown that vitamin E improves sperm motility (movement). Vitamin C functions to regenerate vitamin E; thus, these vitamins may work together to improve sperm function.
Foods which are rich in Vitamin E include: fortified cereals, sunflower seeds, sunflower oil, broccoli, kale, spinach, avocado, almonds and hazelnuts. You can also take a Vitamin E supplement. Studies have shown that Vitamin C functions to regenerate Vitamin E, so these vitamins work together to improve sperm quality.
Wrapping Up
Want to learn more about Fertility Supplements?
Read my recommendations for Supplements for Male Fertility in my blog: Optimise Your Fertility: Fertility Vitamins and Supplements Beneficial for Women and Men
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