Got low sperm count? Eat walnuts, fatty fish

Waiting to have children? It is important to make sure that your dietis up to par. A healthy intake of micronutrients—including Vitamin C, E, folate, and zinc—can boost sperm DNA quality in older men, according to a study published in the journal Fertility and Sterility. Madeline Haller of MensHealth wrote in a few tips.

Researchers had 80 men ages 20 to 80 estimate their average daily vitamin intake, then took semen samples to analyse the men’s DNA.

The results: The more antioxidants and micronutrients a guy’s diethad, the smaller the risk for sperm with DNA damage, especially in older men. In fact, men who were 44  years and older who ate the most vitamin C had 20 percent less damage compared to men of the same age who consumed very little vitamin C.

That’s positive news for older men who still want to have kids, since you need healthy DNA for genetically normal children, says study author Andy Wyrobek, Ph.D., senior staff scientist with Berkeley Lab’s Life Sciences Division.

Want to ensure stronger swimmers, no matter your age? Incorporate these three nutritional gold mines into your diet to keep your semen in tip-top shape.

Fatty Fish
Men who eat more omega-3 fatty acids have higher-quality semen than those who skimp on omega-3s, according to a study in Human Reproduction.

And even though the researchers say this may be merely a correlation, omega-3s are still loaded with other sex-boosting benefits. The omega-3 fatty acids DHA and EPA found in fish help to raise dopamine levels in the brain that trigger arousal, according to sexologist, Yvonne K. Fulbright, Ph.D. Your move? Add oily coldwater fish like salmon, mackerel, sardines, and tuna to your weekly meal line up.

Walnuts
Eating just 75 grams of walnuts a day—roughly a handful—can improve the quality of your semen, says a study published in Biology of Reproduction.

Researchers monitored the diets of 117 healthy men, asking half to incorporate 75 grams of walnuts into their diets. After 3 months, guys who ate walnuts saw an improvement in the shape of their sperm, as well as the movement and vitality of their swimmers. Why? Researchers believe the alpha-linolenic acid (ALA)—a natural plant source of omega-3—in walnuts may be behind the sperm’s extra boost.

Oysters
Besides being the ultimate aphrodisiac, the zinc in oysters can work wonders for your semen. In a study in Fertility and Sterility, sub-fertile men who took zinc sulfates daily saw a 74 per cent increase in total normal sperm count after 26 weeks, compared to men who were treated with placebos.

Your move: Pop six oysters a day to double the daily recommendation of 15 milligrams of zinc. Other good sources of zinc are shrimp, red meat, pumpkin seeds, poultry and pork, eggs, and dairy products.