Sperm count and quality are key factors in male fertility. Besides medical conditions, lifestyle, environment, and diet are closely linked to sperm health. Doctor Pham Xuan Long from the Andrology Department of the Urology-Nephrology-Andrology Center at Tam Anh General Hospital in TP HCM suggests six food groups beneficial for sperm health.

Foods rich in folic acid, a crucial nutrient for producing and maintaining new cells, play a vital role in cell division. Folic acid is found in green vegetables (broccoli, asparagus, leafy greens), fruits (oranges, tangerines, grapefruit, bananas, strawberries), green beans, meat, and eggs.

Zinc-rich foods boost sperm count and testosterone levels. Men can incorporate foods like beef, poultry, oysters, shrimp, dairy products, and nuts into their diet.

Including a suitable amount of oysters in meals can improve sperm quality. *Image generated by AI*

Foods rich in vitamins strengthen the immune system, improve male fertility, and combat oxidative stress. Vitamin C-rich foods include green vegetables, berries, oranges, tangerines, tomatoes, cucumbers, carrots, and guava. Foods high in vitamin D include salmon, tuna, mackerel, milk and dairy products, and eggs.

Lycopene-rich foods can improve sperm motility and morphology. These include tomatoes, red bell peppers, watermelon, papaya, and pink grapefruit.

Foods containing l-arginine can improve sperm count and motility. This includes protein-rich foods like beef, chicken, pork, eggs, milk, chocolate, beans, and pumpkin seeds.

Foods rich in omega-3 fatty acids, especially DHA, offer numerous benefits for sperm, including improved count, motility, morphology, and overall function, as well as enhanced fertility. Omega-3s can increase semen and testosterone production while reducing the risk of erectile dysfunction. These are found in fatty fish (salmon, herring, mackerel, tuna, sardines), nuts and seeds (chia seeds, walnuts), vegetable oils, eggs, and yogurt.

Doctor Long recommends that men maintain a healthy lifestyle, exercise regularly, maintain a stable weight, and get enough sleep. They should limit negative factors such as smoking, alcohol, exposure to toxic chemicals, and stress. Processed, fried, and fatty foods should be reduced. Drinking enough water helps the body eliminate toxins, including those that can harm sperm.

Ha Thanh