Want to have children but “powerless”, what should men do?

Low sperm count affects men’s health.

According to Medicinenet, it can be improved by the following nutrients, helping the male sex organs work healthier, thereby supporting sperm production, increasing sperm count and improving fertility: .

B group vitamins

B vitamins are a group of 8 micronutrients that play important roles in the body. Among them, Folate (B9) and B12 have a significant impact on male fertility.

Folate (B9): Decreased sperm count and density has been linked to low folate levels. Therefore, increasing folate consumption may help improve sperm health. Men can supplement Folate through foods such as: Asparagus, broccoli (Cauliflower), tomatoes, beets, citrus fruits.

Vitamin B12: B12 may help improve sperm count and motility, as well as reduce sperm DNA damage.

Men can supplement vitamin B12 by eating animal liver, organ meats, clams, sardines, beef, cereals .. to increase sperm count.

Coenzyme Q10, Vitamins C and E

These are antioxidants that counteract the negative effects of substances called reactive oxygen species (ROS). ROS can cause oxidative stress, which can damage cells, including sperm cells. It is scientifically proven that exposing sperm cells to oxidative stress contributes to male infertility.

Men can supplement Coenzyme Q10 through foods such as animal organs, fish, dark green vegetables, legumes, avocados, etc. And foods rich in vitamins C and E can include oranges. , kiwi, pumpkin, asparagus…

Zinc

Zinc is necessary for the regulation of testosterone and sperm production. Supplementing with zinc-rich foods such as shellfish (oysters, crabs, oysters, mussels), nuts, milk, eggs helps increase sperm count and quality in men.

Omega-3 fatty acids

Omega-3 fatty acids are a type of polyunsaturated fat that plays an important role in cell membranes throughout the body. Several studies on male fertility suggest that omega-3 supplements may improve sperm count, motility, and morphology (shape).

Fish such as salmon, herring, sardines, rich in cod liver … are excellent foods that provide omega-3 fatty acids, helping to improve men’s health as well as fertility.