Having strong and healthy sperm is essential to ensure pregnancy. To do this, have a healthy diet, have an adequate levels of calcium and often ejaculate are the main aspects that you should not overlook. The foods you eat directly affect the quality of your sperm and, if not appropriate, can reduce the number of sperm or damage them. If you intend to be a father and cares about the fertility, this article will show you what foods to eat in order to improve your sexual health.

The first thing you should know is that a balanced diet is not the only factor to be considered to improve the quality of semen. Here in this article you can find out all aspects that influence the improvement of sperm.

1. Foods rich in vitamin C

The foods rich in vitamin C are essential for improving sperm quality, as its antioxidant properties stimulate the movement of sperm. The orange is one of the fruit with more vitamin C, so it is recommended to drink at least a glass of orange juice a day to improve sperm. The cranberry or blueberry is also an important source of vitamin C, very effective for improving sperm.

2. Foods rich in vitamin E

Vitamin E is another powerful antioxidant essential for the improvement of sperm and can be found mainly in vegetable oils and dried fruits. However, more effective sources of vitamin E for improving sperm quality are the nuts, almonds, wheat germ and olive oil.

3. Foods rich in vitamin A

Vitamin A influences the formation of steroid androgens, which are essential to the creation of sex cells and thus favors the quality and fertility of semen. The foods rich in vitamin A that benefit most for the improvement of sperm are dairy products, carrots, pumpkin and spinach.

4. Folic acid and zinc

Folic acid and zinc are essential to maintain the quality of sperm. Without folic acid, the number of sperm decreases and its formation becomes weak. And without zinc, growth and development of sex organs are affected negatively. Folic acid is found in foods rich in vitamin B6. The chicken is one of the foods with folic acid and zinc, which help to improve sperm quality. The pumpkin seeds and oysters are other important sources of zinc, very beneficial for sperm.

5. Omega-3

Omega-3 and omega-6 are essential for improving sperm, since the fatty acid and linolenic acid are essential for proper maturation of sperm process. The main foods rich in these substances that improve sperm quality are walnuts, flax seeds and fish.

6. Garlic

Garlic is a food that favors considerably the production of sperm and also improves heart function, reduces blood sugar and cholesterol, among many other benefits. Surprisingly, another food which improves the quality of sperm is the popcorn, since it has a high level of plant arginine, which is a major component of the sperm.

7. Healthy and balanced diet

Studies of the American Society for Reproductive Medicine show that following a healthy and balanced diet that includes fruits, vegetables, fish, meat and cereals, improves sperm quality. The excess intake of alcohol and tobacco however, decrease the number of sperms and affect its quality.