Nutritionist Nguyen Trung Hieu, from the Department of Nutrition at Tam Anh General Hospital Hanoi, states that sperm quality is influenced by age, hormones, medical conditions, and lifestyle. Diet plays a role in supporting spermatogenesis, improving sperm motility, morphology, and stability.

Foods rich in zinc

Zinc is an important mineral for spermatogenesis and testosterone production. Men can supplement zinc from foods such as oysters, clams, shrimp, crab, beef, lean meat, and eggs. These are common foods easily incorporated into daily meals.

Oysters, rich in zinc, are good for sperm. *Van Ly*

Foods rich in healthy fats

Some fish, such as salmon, mackerel, and sardines, are rich in omega-3, which can support sperm membrane structure and motility. Nuts like walnuts, almonds, and pumpkin seeds also provide healthy fats and beneficial micronutrients for male reproductive health.

Fruits and vegetables

Dark leafy greens, broccoli, asparagus, legumes, and avocados help provide folate, vitamin E, and antioxidants. Ripe tomatoes, watermelon, and red papaya contain lycopene, an active compound positively linked to certain semen parameters.

Fruits rich in vitamin C

Vitamin C helps protect sperm from damage caused by free radicals. Men who regularly consume fruits like oranges, tangerines, grapefruits, kiwis, strawberries, and guavas can support sperm quality and motility.

Limit alcohol, tobacco, and processed foods

Alcohol, tobacco, sugary drinks, fast food, processed meats, and trans fats are associated with increased oxidative stress and hormonal imbalances, negatively affecting male reproductive health. If aiming to improve sperm quality, these are the food groups to limit first.

In addition to nutrition, men also need adequate sleep, regular exercise, weight management, avoiding late nights, and prolonged high temperatures in the scrotal area to protect reproductive health.

Nutritionist Hieu advises that for men with testicular conditions, varicocele, hormonal disorders, infections, or genetic abnormalities, diet cannot replace medical treatment. If a couple has been trying to conceive for some time without success or if semen analysis results are abnormal, the patient should seek medical evaluation to determine the correct cause.

Van Anh