Unlocking the Secrets to Super Sperm: Enhancing Fertility through Nutrition
Kristy Wiseman - APD
When it comes to conception, it takes two to tango. While much emphasis is often placed on egg health, let's not forget about the other half of the equation – healthy sperm! Across the globe, sperm health is on the decline, with male factor infertility accounting for 20-30% of cases. Lifestyle factors such as obesity, stress, heavy alcohol consumption, smoking, and environmental exposures all play a role in this decline. But fear not, because in this post, we're diving deep into the world of sperm health and how nutrition can be your secret weapon.
First things first, let's decode what we mean by sperm health:
Sperm count: The total number of sperm in a single ejaculate.
Sperm motility: The ability of sperm to swim effectively, crucial for reaching and fertilising the egg.
Sperm morphology: The percentage of sperm with a normal shape and size, important for navigating through the female reproductive tract.
Sperm concentration: The number of sperm per unit volume of semen.
Sperm DNA integrity: Ensuring genetic material is intact and undamaged.
Chromosomal abnormalities: Maintaining genetic stability.
Now, onto the juicy stuff – how can you supercharge your sperm health? Here are some key nutrients to focus on:
Omega-3 Fatty Acids: Found abundantly in oily fish, these fatty acids boast anti-inflammatory and antioxidant properties, essential for optimal sperm health. Making sure you’re getting enough helps with sperm count, concentration, motility and morphology. Aim for 2-3 servings of oily fish like salmon, sardines, herring or mackerel per week, or consider supplements if fish isn't your thing. Chat to a fertility dietitian like me to find out which supplements are best for you.
Vitamins C and E: These antioxidants are like superheroes for sperm, protecting them from oxidative damage and reducing DNA fragmentation. Load up on citrus fruits, broccoli, and capsicum for your Vitamin C, and avocados, egg yolk, pine-nuts and almonds to get your daily dose of Vitamin E.
Selenium: This trace mineral is a powerhouse for male fertility, aiding in sperm production and enhancing motility, concentration, and morphology. Snack on Brazil nuts, walnuts, sunflower seeds and fish/shellfish to keep your selenium levels in check.
Folate: Not just for the ladies! Folate is essential for sperm development and DNA synthesis. Load up on leafy greens and whole grains to ensure you're getting enough of this vital nutrient.
Zinc: Crucial for testosterone production and sperm development, zinc is a must-have for optimal fertility. Get your fix from fish, poultry, meat, and if you're feeling adventurous, my favourite - oysters!
By incorporating these nutrient-packed foods into your diet, you can give your sperm the TLC they need to swim strong, fertilise with finesse, and increase your chances of conception. So go ahead, nourish those little swimmers and embark on your journey to parenthood with confidence!
Get in touch if you want to know more ways of including these vital nutrients in your diet.