Fertility: these foods that improve the quality of sperm


Fertility: these foods that improve the quality of sperm

If one readily recognizes that diet has an influence on the fertility and health of the future baby, we oddly keep in mind the mother’s hygiene of life. Often ignoring the role of men. However, recent studies have shown that some micronutrients improve sperm quality. In couples who want to have a child, which foods should they prefer? The answers of Dr. Laurence Benedetti, a doctor specializing in micronutrition.

Fertility: these foods that improve the quality of sperm
Fertility: these foods that improve the quality of sperm

“Today, even among young people, there are more anomalies in the program. Stress, cell phone in the pocket, pesticides and pollutants play a role, “notes Dr. Laurence Benedetti. Diet can help counteract the adverse effects of the environment. A diet to start from the desire for the child to leave time to the future dad to redo its stock of antioxidants and healthy nutrients.

You may also be interested in: Natural fertility boosters in men and women

Nutrients that men need

Antioxidants (vitamin C, A, E, polyphenols).

To the extent that they act as a shield against external aggression (stress, tobacco, pollution), they also protect the integrity of the spermatozoa.
On the plate: Green vegetables , fruits, spices (turmeric, ginger, curry …), green tea, dark chocolate.

Omega 3.

As they act on the flexibility of the cell membrane, they facilitate exchanges between the oocyte and the spermatozoon.
On the plate: Small fat fish (sardines, herring, mackerel), rapeseed oil, walnut oil


Known for its anti-stress effects, it is recommended in the pre-conceptional period. Stress harms libido and would also be implicated in fertility problems.

In the plate: Cereals and legumes (lentils, white beans, split peas), which bring magnesium and other minerals (iron, calcium, potassium …)

Vitamin B9.

Studies have shown that there is a correlation between infertility and low intake of vitamin B9.
On the plate: Green leafy vegetables (cheese, salad, broccoli), brewer’s yeast or liver.


As an outbreak against oxidative stress, studies have shown that it was present in high concentrations in the seminal fluid.

On the plate: Oysters, wheat germ.

The selenium.

It plays a role in the maturation of sperm, according to some studies.
On the plate: Seafood

Carnitine and coenzyme Q10.

This amino acid derivative and antioxidant, which ensure the production of energy within the cell, are very useful for the spermatozoon, which consumes much power.
On the plate: Protein (meat, fish).

On the plant side

Tribulus and mucuna are renowned for improving the spermogram. They can be combined in the form of standardized plant extracts (ask a phytotherapy pharmacist) or in the form of capsules.


Moreover, also in everyday life

In addition to eating, one must, of course, adopt the rules of a healthy lifestyle: do sports (without excess), stop smoking, limit alcohol consumption, sleep well, Eat balanced, get away from paintings stuffed with solvents and pesticides. Finally, less known, spermatozoa should be kept at a temperature 2 ° C lower than the rest of the body. Which means that it is better to forget the saunas and jacuzzis, the clothes too tight and to finish with the habit of laying the laptop on the knees.

We recommend reading the article: Pregnant, I have brown losses

This site uses Akismet to reduce spam. Learn how your comment data is processed.