A superfood is a food that is rich in nutrients and has a lot of nutritional benefits.  They are thought to be very good for one’s health and well-being.  It could give you lots of energy and make you feel good.  On the other hand, if you eat lots of fast food, refined sugary food and processed food, you might feel sluggish and tired.  There are no set criteria which define or determine which foods are superfoods.  Superfoods may reduce your risk for certain diseases, they could optimize the way your body functions, increase your immunity, they contain a lot of vitamins, minerals and antioxidants, healthy fats and anti-inflammatory compounds.  Antioxidants are anything that can prevent unstable molecules called free radicals from damaging DNA, membranes or other parts of cells. Vitamins like C and E as well as some minerals like copper, selenium and zinc could act as antioxidants.

Sperms, which are cells made in the testicles, fertilize the egg from the ovaries to form an embryo that eventually grows into a baby.  Super sperm are sperm that are highly motile and are more efficient at reaching and fertilizing the egg.  So, in other words they are sperm of very high quality and quantity.  They are more hardy and more resistant to any harsh environments or obstacles to reach the egg and fertilize it efficiently. Sperm morphology or size and shape of the sperm is important.  Sperm is made up of a smooth, oval head, a midpiece and a long tail.  Sperm also need to move fast in a rather straight line rather than in circles or not at all.  The concentration or amount of sperm per ml of semen and the sperm count is also important because the higher the concentration or numbers, the higher the chances of fertilization. Sperm production could be affected by genetics, lifestyle, age, health, and the environment. Levels of certain hormones like testosterone could also affect sperm production. 

Here’s a list of 20 superfoods that could help produce super sperm:

  1. Walnuts-are nuts which are rich in protein, vitamin B6, fiber, folate,  minerals like copper, magnesium and zinc and are high in healthy fatty acids like omega 3.   They could improve sperm motility.
  2. Berries- with their vibrant colors like strawberries, blackberries, raspberries, and cranberries are high in antioxidants, vitamin C, vitamin K, folate, magnesium, iron and potassium.  They are also high in fiber. 
  3. Avocado- is a fruit high in healthy fats, vitamins C, E, K, B6 and B9.  They could improve the quality of sperm by boosting motility and protecting from oxidative damage.
  4. Black eyed peas are high in folic acid to prevent chromosomal abnormalities in sperm.  It is also high in protein and good for weight loss which in turn could improve one’s fertility if one is obese.
  5. Dark leafy greens- spinach is a dark leafy green vegetable packed with vitamins C, B6, A, E, K, folate, calcium as well as other nutrients. It is also high in fiber.  This could improve sperm production and make healthier sperm.  
  6. Carrots- contains beta-carotene which is an antioxidant and it protects the sperm from damage by free radicals. 
  7. Tomatoes- are high in vitamin C and lycopene which improve the sperm count. Lycopene is also an antioxidant protecting the sperm. 
  8. Pumpkin seeds contain antioxidants, phytosterols, and amino acids that improve the vitality of sperm.  Zinc and magnesium are present in these seeds and together have been shown to boost the levels of testosterone which could also boost libido. 
  9. Dark chocolate has an enzyme called L-Arginine that boosts sperm production and increases size of sperm. Dark Chocolate that has over 70% cocoa contains zinc, selenium and has antioxidant properties.  
  10. Pomegranates- are high in vitamin C and several minerals. It also has phytochemicals which act as strong antioxidants. 
  11. Garlic- contains selenium which could help enhance sperm motility.  It Is also known to cleanse the blood, preventing buildup in arteries and improves blood flow to the testicles.
  12. Yogurt-could improve the quality of the semen and increase testosterone.  The high level of probiotics in yoghurt could improve sperm quality and motility thus improving chances of conception.  It is also high in protein which could improve sperm cell production.  Probiotics are good bacteria in your gut improving digestive health and which could fight inflammation and lower the risk of certain health conditions as well as produce healthy sperm.
  13. Olive oil- is considered healthy because of its high level of healthy monounsaturated fats and  vitamin E.  It also contains antioxidants and anti-inflammatory compounds which can promote sperm and testosterone production as well as increase seminal volume.
  14. Banana- is rich in magnesium, vitamins B1, B6 and C which could improve testosterone production and improve semen quality and other sperm parameters.  It also contains an enzyme called bromelain that helps with sperm motility.
  15. Eggs-contain vitamin E, zinc, and are an excellent source of protein, which are all important for sperm motility, sperm count and protection from oxidative stress. Protein is good for body building especially if you are working out.
  16. Broccoli- has strong anti-inflammatory and antioxidant properties.  It is also an excellent source of protein, fiber, vitamin C, folate, and various minerals like iron, calcium and selenium all of which can improve sperm health and sperm count.
  17. Citrus Fruits- Oranges, lemons, and grapefruits are high in vitamin C which could help prevent sperm defects and improve motility
  18. Fatty Fish-like salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids, which contribute to better sperm quality and motility.
  19. Guava- is high in vitamin C and an antioxidant called lycopene which can help protect sperm.
  20. Turmeric- contains the antioxidant and anti-inflammatory compound called curcumin, which could improve sperm motility and viability. Turmeric also contains Vitamin C that helps increase sperm count. It is also an antimicrobial which can guard against infections.  Take it with warm milk or cooked with other foods.

Men who eat a healthy balanced diet including lots of fruit, vegetables, fish, nuts and other healthy superfoods could have higher total sperm counts and better sperm health compared with men who consume diets high in red meat, fried foods, and sugar-sweetened and refined foods.  It is not just the diet but it should be followed in conjunction with other lifestyle choices that are good for you like decreasing stress, staying hydrated, getting enough sleep, stopping smoking, exercising, having a healthy weight amongst other things.  If you are wanting to find out more information about how to go about this, talk to our experts at Xenith Advanced Fertility Centre.