4 food groups that are beneficial for sperm health.

Many factors affect sperm quality, with lifestyle and nutrition playing a significant role. So, what foods are beneficial for sperm health?

1. Foods in the Mediterranean diet are beneficial for sperm health.

Studies show that men who follow a Mediterranean diet have better sperm quality because this diet prioritizes whole foods and limits processed foods.

In a study published in the journal Nutrients, evaluating the role of the Mediterranean diet and ultra-processed foods on sperm parameters, Italian researchers demonstrated that adherence to the Mediterranean diet has a direct positive impact on various seminiferous tubular cell populations due to its rich composition of polyunsaturated fatty acids and oligo-rich elements. This diet also helps to enhance testicular sensitivity to follicle-stimulating hormone.

The Mediterranean diet focuses on whole foods such as vegetables, fruits, whole grains, beans, nuts, olive oil, fish, and herbs. Olive oil is recommended as the primary supplemental fat, replacing other oils and fats.

Nuts contain many nutrients that are beneficial for sperm health.

2. Add nuts rich in omega-3 fatty acids to your diet.

Nuts (walnuts, almonds, cashews, flax seeds, pumpkin seeds, etc.) are a source of omega-3 fatty acids, vitamins, and minerals that are beneficial for sperm structure and function.

Omega-3s help improve the structure of sperm cell membranes. Vitamin E, magnesium, selenium, and zinc in nuts help fight oxidation, protect sperm from damage, and improve blood circulation, supporting erectile function.

3. Eat more fruits and vegetables.

Increasing the intake of antioxidant-rich fruits and vegetables in your daily diet can benefit sperm health.

Researchers at the Harvard TH Chan School of Public Health have found a link between regular consumption of processed meat and lower fertility rates, while eating more fruits and vegetables is better for sperm health.

Studies show that people with healthy diets that include plenty of fish, chicken, fruits, and vegetables have higher sperm counts than those who eat a lot of red meat, fried foods, sugary drinks, and desserts.

A diet rich in fruits and vegetables is good for sperm.

4. Ensure you consume enough zinc-rich foods.

Zinc is crucial for sperm production and male sexual function. Zinc deficiency in men can lead to reduced sperm count and decreased sexual frequency.

According to Dr. Tran Thi Bich Nga, a specialist in Nutrition, foods rich in zinc include: red meat, dairy products, seafood, poultry, whole grains, and legumes...

However, compared to plant-based foods, animal products are the best source of zinc because of the high bioavailability of zinc (the portion of zinc that the body retains and uses) in foods such as animal meat and seafood.

To improve sperm quality, men need to pay attention to adopting a healthy lifestyle and a balanced diet: Prioritize healthy foods rich in antioxidants, omega-3s, zinc, etc.; Quit smoking, minimize alcohol and stimulants, and avoid exposure to harmful chemicals such as pesticides or heavy metals; Exercise regularly, maintain a healthy weight, and avoid factors that cause heat in the groin and scrotum such as wearing tight pants, sitting for long periods, or taking excessively hot baths...

Source: https://giadinh.suckhoedoisong.vn/4-nhom-thuc-pham-co-loi-cho-suc-khoe-tinh-trung-172260526092449024.htm