What is semen? It is the fluid released during ejaculation. It consists of two main components: seminal fluid and male sex cells (spermatozoa). Seminal fluid is a liquid component of sperm, formed by the secrets of the prostate gland and seminal vesicles. Sperm is a unicellular nuclear organism, moving with a flagellum in the back, using it like a tail. When the sperm reaches the egg in the woman’s Fallopian tubes, fertilization takes place.
Usually, men do not think about the composition and quality of sperm. However, this issue may arise during the preparation for conception. The modern rhythm of life, alcoholic beverage abuse, frequent stresses, smoking – all these factors lead to deterioration in the quality of sperm. As a result, the couple may experience difficulties in conceiving a child. To increase the chances of conception, it is necessary to lead a healthy lifestyle and say goodbye to bad habits. In addition, you need to ensure that your diet includes a sufficient number of “male” vitamins & micro elements that contribute to improving the production and quality of sperm. Below, we will tell you about these micro-elements and vitamins.
This is a very important micro-element that takes an active part in the production of sperm and hormones, in particular testosterone. This micro-element is necessary for normal growth of spermatozoa, the formation of their outer shell and tail. Scientific placebo-controlled studies have shown that supplements with zinc (or an increased amount of products containing zinc) improve the number of spermatozoa, their mobility, quality, fertility, and the ability to fertilize a female sex cell. Zinc improves sperm production, therefore, it can help males to ejaculate longer. The impact of stress, smoking, harmful environmental factors and alcoholic beverages can lead to depletion of zinc stocks in the body.
A man needs at least 15 mg of zinc per day. However, if a man has reproductive problems, he needs to increase the daily dosage of zinc. How can you get zinc? This element is contained in:
– beef, lamb;
– pumpkin seeds.
Selenium is a substance that has an antioxidant effect and is necessary for men. It will increase production of sperm, as well enhance its properties. Selenium is needed for normal functioning of the epididymis and the organs of the male reproductive system, which are responsible for the accumulation and maturation of spermatozoa. Typically, an average male person needs 55 to 100 μg of selenium per day. You can find selenium in the following natural sources:
– wheat, corn, soybean;
– sunflower seeds;
– tuna & mackerel;
– red grapes.
Vitamins for sperm improvement
The first vitamin required for men’s sexual health is vitamin E (tocopherol). It increases the number of male sex cells and their mobility. Thanks to the antioxidant effect, it protects the sperm membrane from the harmful effects of free radicals. Researchers have proved that dietary complexes with vitamin E improve the ability of spermatozoa to fertilize an egg. In addition, you can get this vitamin by eating the following foods:
– vegetable oils (sunflower, corn, etc.);
– nuts (almonds, peanuts, hazelnuts);
– green leafy vegetables.
The second important vitamin is folic acid. It is needed not only for female reproductive system, but also for male one. Scientists have shown that with a deficiency of folic acid in men, a decrease in the amount of sperm and a violation of the structure of male cells are observed. The intake of this vitamin (also known as vitamin B9) reduces the volume of defective spermatozoa. This decreases the risk of fetal development with anomalies. The rate of consumption of this substance is 200 μg every day. Folic acid is found in:
– Brussels sprouts;
The third important vitamin is ascorbic acid (vitamin C). Vitamin C is a strong antioxidant (similar to tocopherol). It helps prevent damage to the genetic component of spermatozoa. It also improves their mobility. Insufficient intake of ascorbic acid leads to deterioration of the defenses of the body and to frequent colds. The recommended dosage of ascorbic acid for men is 90 mg daily. Vitamin C is found in many foods. Let’s consider its main sources:
– Bell pepper;
– Rosa canina;
– Brussels sprouts and broccoli;