Supplements are not the only source of the antioxidants, vitamins and minerals shown to improve sperm health. You can also acquire many of these nutrients naturally through a healthy diet.
Fruits and vegetables
Obviously, eating your fruits and veggies is so important for so many aspects of health. Many fruits, such as citrus and strawberries, and vegetables like bell peppers and broccoli contain high levels of the antioxidant Vitamin C, which — as discussed above — can improve sperm health. Did you know that a bell pepper contains more Vitamin C than your average orange, plus other nutrients like folate?
Green vegetables including spinach, kale, and Brussels sprouts are the best food sources for folate. However, it’s pretty hard to get enough folate to improve sperm health from diet alone; that’s why a supplement is often recommended.
Seafood and shellfish
Shellfish include both crustaceans (lobster, crab, shrimp) and molluscs (clams, mussels, oysters, scallops). Shellfish contain zinc as well as omega-3 fatty acids, which serve as important structural components of sperm cell membranes and enhance antioxidant activity in seminal fluid. Oysters, specifically, are an excellent source of zinc.
Other fish — especially cold-water fish like salmon — are also a good source of omega-3s, along with other essential nutrients such as Vitamin B12. B12 is involved in the creation of DNA (like the DNA inside your sperm), and can only be found in animal foods like fish, or fortified foods.
Seafood, including tuna, halibut, sardines and shrimp are also great sources of selenium.
Related Article – Fertility Specialists – How to Improve Egg Quality Through Nutrition with Sandra Greenbank