It takes two to tango and sperm health is incredibly important for conception and a healthy pregnancy. When we talk about supporting sperm health, we’re looking at a few key factors including sperm count, motility, morphology and overall DNA integrity. Sperm are constantly being produced and are highly responsive to lifestyle and nutrition changes which is why we have put together a list of our favourite foods to support sperm health naturally
What is sperm and why does it need support?
Sperm are male reproductive cells responsible for fertilising the egg. Healthy sperm are important for:
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Sperm count
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Motility (how well sperm swim)
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Morphology (shape and structure)
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DNA integrity
Because sperm are sensitive to factors like stress, inflammation, poor diet, smoking, alcohol, heat and environmental toxins, supporting overall health can make a big difference.
It also takes around 70–90 days for sperm to fully develop, meaning nutrition and lifestyle habits today can impact sperm quality over the coming months.
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Antioxidant-rich foods
Oxidative stress is one of the biggest contributors to sperm damage. Antioxidants help protect sperm cells from free radical damage and support healthy DNA integrity.
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Berries
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Pomegranate
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Tomatoes
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Citrus fruits
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Dark leafy greens
The more colour in the diet, the better.
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Zinc-rich foods
Zinc is one of the key minerals involved in male fertility and testosterone production. Low zinc levels have been linked with reduced sperm quality and count.
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Oysters
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Red meat
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Pumpkin seeds
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Eggs
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Chickpeas and legumes
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Omega-3 rich foods:
Healthy fats play an important role in sperm membrane health and motility. These anti-inflammatory fats can also help support overall hormone health.
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Salmon
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Sardines
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Walnuts
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Chia seeds
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Flaxseeds
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Selenium-rich foods
Selenium is an important antioxidant mineral involved in sperm production and motility.
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Brazil nuts - Just two to three Brazil nuts daily can provide a significant selenium boost.
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Tuna
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Eggs
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Sunflower seeds
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Chicken
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Folate & B vitamin rich foods
Folate and B vitamins help support healthy cell division and DNA production, both essential for healthy sperm development.
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Leafy greens
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Avocado
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Lentils
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Asparagus
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Eggs
Taking Seedra, our men’s preconception formula alongside a diet rich in sperm boosting nutrients is a great way to ensure you are getting all the nutrients you need for preconception!
