Strong Sperm Diet

If you and your partner are hoping to hear the pitter-patter of little feet in the future, new studies shows what you eat can affect the strength of your sperm, especially if your older. A diet with healthy amounts of Vitamin C, E, zinc, and folate can boost the quality of your sperm, especially in older men.

Men who reported sleep disturbances had 29% less sperm in their semen.

New studies show what you eat can affect the quality of your sperm.

Micronutrients and Antioxidants

A study published in the journal Fertility and Sterility, had 80 male participants, between the ages of 20 and 80. Their daily vitamin intake was averaged and a sample of their semen was analyzed. It was found that the men who had more micronutrients and antioxidants in their diet, had less of a chance for sperm with DNA damage, especially for older men. In fact,

Men 44 years of age and older, who ate the most vitamin C had 20% less damage than those who consumed very little C.

This is great news especially for older guys looking to have kids. Without healthy sperm DNA, you can't have genetically normal children, according to Andy Wyrobek, PhD, the study author and senior staff scientist at Berkeley Lab's Life Sciences Division. Following are just some foods to make sure you have the strongest swimmers possible.

Fatty fish like tuna, salmon and mackarel are great for sperm quality.

Fatty fish like tuna, salmon and mackarel are great for sperm quality.

Fish High in Fatty Acids

A study published in Human Reproduction showed men who eat diets high in omega-3 fatty acids have a higher quality semen than those who don't. Oily fish like: tuna, mackarel, salmon, and sardines also raise your dopamine levels, that can trigger arousal, according to Yvonne K Fulbright, PhD.

Walnuts are a great source

Walnuts are a great source of alpha-linolenic acid.

Walnuts and Alpha-Linolenic Acid

According to a study published in Biology of Reproduction, eating 75 grams of walnuts each day (approximately a handful) can also improve your semen quality. The researchers monitored 117 healthy men's diets. They asked half of the participants to add 75 grams of walnuts to their diets. The walnut-eating men showed an improvement in the shape of their sperm, as well as the motility, after just three months, thanks to the walnuts' alpha-linolenic acid.

Oysters are an excellent source of zinc.

Oysters are an excellent source of zinc.

Oysters and Zinc

Oysters, the mythical arousal booster, also can boost your semen, according to a study in Fertility and Sterility, thanks to their high levels of zinc. In the study, sub-fertile men took zinc sulfates and saw a 74 percent increase in total sperm count after 26 weeks. Just six oysters contain the recommended 15 milligrams of zinc. Other great sources of zinc include: pumpkin seeds, red meat, shrimp, pork, poultry, dairy, and eggs.

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