Foods that Could Change a Man’s Sperm Quality in less than 2 Weeks


Are you aware that modern research in Europe found that food could affect the quality of a man’s sperm? Are you suffering from low sperm count or you are a man and you want to maintain that healthy sperm count?

Foods that Could Change a Man’s Sperm Quality in less than 2 Weeks

Here in this article, we are going to relate modern research that indicates a certain diet that could change a man’s sperm quality in less than 2weeks and the major reason why you should be eating these foods. Knowing full well that the way to self-discovering and good living is through nature.

We are also going to unleash 11 outstanding foods that could change a man’s sperm quality in less than 2weeks.

Only if you could spend a little time with us till the end of this article!

Follow the subheading below to get the full guide:

Modern Research on Foods that Could Change your Sperm Quality


The research took place at Linköping University, Sweden. In the study, 15 healthy, non-smoking young men between the ages of 20 to 27 years old with a normal body mass index (BMI) were considered.

A diet plan pattern was set by the researcher for the participant to follow for 2weeks. Meals based on the Nordic Nutrition Recommendations were provided to them during the first week.

And the diets provided encourage foods high in vegetables, bread, potatoes, fruits, cereals, and foods low in fats and sweets and a moderate proportion of meat, fish, eggs, beans, and dairy.

A high amount of sugar in addition to the diet was consumed during the second week. — 375 grams of sugar per day, equal to around 3.5 liters of soda or 450 grams of candy.

The researchers measure the sperm quality of the participants and other health factors at the beginning, after the 1st week of consuming healthy foods, and after the 2nd week consuming a high sugar food.

However, at the start of the study after measuring the sperm quality, it was found that one-third of the participants had low sperm motility which is the inability of the sperm to travel well as published online in PLOS Biology.

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Surprisingly, at the end of the study, the sperm of all participants had become normal, with the most pronounced improvement becoming apparent after the first week.

“We see that diet influences the motility of the sperm, and we can link the changes to specific molecules in them.

Our study has revealed rapid effects that are noticeable after one to two weeks,” said Anita Öst, head of the study.

“The study shows that sperm motility can be changed in a short period, and seems to be closely coupled to diet.

This has important clinical implications. But we can’t say whether it was the sugar that caused the effect, since it may be a component of the basic healthy diet that has a positive effect on the sperm,” said Öst.

The team noted that sperm quality can be negatively affected by several environmental and lifestyle factors; for instance, obesity and obesity-related diseases, such as type 2 diabetes, are well-known risk factors for poor sperm quality.

However, at this point let consider these sperm quality foods in detail.

11 Foods for Healthy Sperm You Should be Eating

If you’re trying to conceive, you can improve the quality of your sperm by choosing the right foods.

Foods that enhance healthy sperm include:

1. Vitamin B-12

Vitamin B-12

Vitamin B-12 is a vital nutrient when it comes to sperm health. Modern research indicates that Vitamin B-12 increases sperm count reduces DNA damage and improves motility.

To level up your Vitamin B-12  intake eat foods like:

  • fish and seafood, especially clams
  • meats and poultry, especially liver
  • dairy products, such as eggs and milk
  • fortified breakfast cereals
  • nutritional yeasts

2. Zinc

zinc food for

Zinc plays a major important role in regulating sperm count and quality. Men with a lack of zinc tend to be infertile.

To level up your zinc intake eat foods like:

  • nuts and beans
  • dairy
  • fortified breakfast cereals
  • whole wheat grain products
  • Oysters
  • red meat and poultry
  • shellfish, such as crab and lobster
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3. Folate

folate foods

Folate is a B vitamin that helps promote healthy sperm. Low B vitamin is associated with low densities and low sperm counts.

To level up your Folate intake eat foods like:

  • green, leafy vegetables, such as spinach, romaine lettuce, Brussels sprouts, and asparagus
  • fruits and fruit juices, especially oranges and orange juice
  • nuts, beans, and peas
  • whole grains
  • fortified breakfast cereals
  • enriched flour products, such as bread and pasta

4. Limit alcohol and soy

Heavy drinking can have a negative effect on sperm quality. It should be taken in moderation.

Heavy soy consumption has also been associated with low sperm count.

soy-based foods include:

  • soy milk
  • soy sauce
  • miso
  • tempeh
  • tofu

5. Vitamin C

Vitamin C is an antioxidant and it is very essential in male fertility.

To level up your vitamin C intake eat foods like:

  • citrus fruits and their juices
  • sweet peppers
  • other fruits, such as kiwi, strawberries, and cantaloupe
  • other vegetables, such as tomatoes, broccoli, Brussels sprouts, cabbage, potatoes
  • fortified breakfast cereals, dairy, and other food products

6. Vitamin D

Vitamin D is associated with increased testosterone and improves sperm motility.

Surprisingly, a modern study shows that low vitamin D is not a risk factor for poor sperm quality.

However, more research is required to confirm if vitamin D actually has an effect.

To level up your vitamin D intake eat foods like:

  • oily fish, such as salmon, mackerel, and tuna
  • beef liver
  • cheese
  • egg yolks
  • fortified milk, yogurt, and other food products
  • mushrooms

7. L-arginine

An amino acid, L-arginine appears to also promote male fertility. L-arginine should be taken in moderation, the study indicates that a high dosage could reduce sperm motility.

A doctor’s prescription is advised before applying it to your diet.

To level up your L-arginine acid intake eat foods like:

  • meats and poultry, such as pork loin, turkey, and chicken
  • nuts and seeds, especially pumpkin seeds and peanuts
  • beans and lentils
  • dairy products

8. Vitamin E

Apart from other antioxidants vitamin E promotes healthy sperm. As an antioxidant, it contains properties that protect sperm damage.

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To level up your vitamin E intake eat foods like:

  • plant-based oils, such as corn, safflower, sunflower, and soybean oils
  • nuts and seeds
  • green vegetables, such as broccoli and spinach
  • fortified juices, margarine, and other food products

9. Coenzyme Q10

Coenzyme Q10 is also an antioxidant that every cell in the body needs to function. A trusted research source found that CoQ10 can help increase quality sperm in men who are infertile.

To level up your Coenzyme Q10 intake eat foods like:

  • meats and poultry, especially beef and chicken
  • fish, such as herring and trout
  • plant-based oils, including soybean and canola oil
  • nuts and seeds, especially peanuts, sunflower seeds, and pistachios

10. D-aspartic acid

D-aspartic acid is an amino acid that helps in the regulation of male sex hormones, such as testosterone. The study also confirmed that it helps increase motility and sperm concentration.

To level up your D-aspartic acid intake eat foods like:

  • meats and poultry
  • eggs and dairy products, including low-fat milk, cheese, and yogurt
  • grains, such as oat bran, rice, and fortified pasta
  • fresh and dried fruits
  • fortified breakfast cereals

11. Omega-3 fatty acids

Though Omega-3s have many other health benefits, Omega-3s enhance motility, morphology and sperm count.

To level up your Omega-3s acid intake eat foods like:

  • fish and seafood, especially salmon, mackerel, tuna, herring, and sardines
  • nuts and seeds, including chia seeds, flaxseed, and walnuts
  • plant-based oils, such as flaxseed, soybean, and canola oil
  • fortified eggs, yogurt, and beverages

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