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Which foods are the culprit affecting sperm quality

In recent years, "the decline in male sperm quality" has become a topic of great concern, and many studies have also supported the public's concerns.

For example, in 2017, the top journal of the reproductive medicine field, Human Reproduction Update, published a study.

An analysis of 185 studies involving 43,000 men between 1973 and 2011 revealed that:

Since 1973, sperm concentrations in Western men have fallen by more than 52%, with an average annual decline of 1.4%. The total number of sperm decreased by 1.6% per year (Levine et al., 2017).

Of course, the situation in China is not optimistic. Research by the National Health and Family Planning Research Institute shows:

From 1980 to 2004, in the past 25 years, there were fertility male semen parameters in China, and the sperm concentration decreased with time (Liang Xiaowei et al., 2008).

There are many reasons for the decline in “mass sperm quality”, such as illness, smoking, exposure to toxic chemicals. So, will three meals a day affect the quality of sperm? It is true.

These four types of foods make sperm quality drop

Scholars have conducted a lot of research on diet and sperm quality. However, unlike many people's imaginations, the foods that have been confirmed by research to affect the quality of sperm are not several, but several types.

Alcoholic beverage

I want to have a healthy baby, and I have to stop drinking during pregnancy. This is the consensus of many prospective fathers.



Since ancient times, people have known that it is unfavorable to give birth to a family after drunkenness, which is even more unfavorable for eugenics and superior education. This is not a "feeling."


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As early as 1991, it was found that the number of penile erections induced by morphine was gradually suppressed as the dose of alcohol increased (Heaton J P et al., 1991).

Some researchers fed alcohol to adolescent rats until adulthood, and found that their sexual ability was significantly affected. Only 22% of the rats achieved ejaculation and fertility decreased (Oliva et al., 2006).

Long-term intake of alcohol causes an increase in oxidative stress levels in the testes of rats, leading to damage to the reproductive system (Mari et al., 2014).

2. High fat food

Many animal experiments showed that after the high-fat diet, there were significant changes in parameters such as semen volume, sperm motility, abnormal sperm ratio, and DNA fragmentation index.

Some researchers used a high-cholesterol diet to feed New Zealand rabbits for 11 months. At 4 months, a change in the proportion of sperm cell membrane cholesterol was observed, and semen quality was also impaired (Saez LTE, 2010).

The study found that rats in the high-fat diet group had significantly higher levels of germ cell apoptosis in the testicular tissue compared with the normal diet group (Martin et al., 2011).

At the same time, high-fat foods cause obesity, and epidemiological studies have found that excessive body fat rate itself reduces the fertility of men.

Common high fat foods include:
Deep-fried foods, fatty meats, creamy products, and high-fat baked goods such as crispy biscuits, cookies, pies, and cakes.

Of course, greedy food is not only harmful to fertility, but also increases the risk of many chronic diseases.

3. Foods rich in artificial trans fatty acids

According to several studies in the past decade, the more artificial trans fatty acids are eaten, the less sperm concentration and sperm count, the lower the quality of semen, and the higher the incidence of weak sperm.

Analysis of semen samples from infertile men shows that trans fatty acids contained in the body are associated with reduced sperm density (Chavarro, 2011).

Other studies have found that excessive intake of trans fatty acids results in fewer sperm in healthy men (Jorge E, 2014).


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Food sources of artificial trans fatty acids include margarine, pie, egg tart, crispy biscuits, shortened bread, sweet milk tea and other foods containing oily hydrogenated vegetable oil. Vegetable oils that have not been hydrogenated will also produce small amounts of trans fatty acids after prolonged frying.

Of course, even without trans fatty acids, these foods are high-fat, high-sugar, high-calorie, or eat less.

4. Foods containing toxic substances

When I heard about toxic substances, how many people responded first?

But the truth is that many foods contain trace amounts of toxic substances. For example, in barbecues and fried foods, polycyclic aromatic hydrocarbons, heterocyclic amines, and acrylamides are inevitably contained, and these substances have been proven to be reproductively toxic.

Therefore, for the health of future generations, you should eat less fried and smoked food. For example, eating barbecued meat and bacon less is a good taste, and the content of harmful substances is much lower.



On the other hand, environmentally active hormones such as bisphenol A, environmental pollutants such as dioxins and polychlorinated biphenyls in plastic products can also reduce male fertility.

In addition, pesticide residues on vegetables and fruits are also very harmful to sperm. According to a report published in the journal Human Reproduction, the total number of sperm collected per ejaculation was 86 million and 171 million, respectively, for males with high pesticide residues and low pesticide residues. Up to 49%.

Therefore, choosing foods produced in a good environment and avoiding frying and frying during cooking are beneficial to fertility.

Of course, in addition to the four types of food mentioned above, unhealthy lifestyles such as smoking, obesity, and staying up late are among the "injury". A study in the Journal of Sleep Research found that lack of sleep reduces the integrity of DNA in sperm; an animal study published in the Journal of Immunology shows that obesity caused by a high-fat diet leads to hypothalamic inflammation. The response increased and the male related hormone levels decreased by nearly 50%.


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These two foods are beneficial to fertility

Conversely, which foods are good for fertility? Recent studies have reported: nuts and fish.

According to the BBC, eating nuts every day can improve the quality of male sperm.



The researchers recruited 119 healthy male subjects between the ages of 18 and 35. They all ate a common Western diet. The difference was that one group did not eat nuts, and the other group consisted of 60 grams of almonds, hazelnuts and walnuts per day. Mixed nuts.

Three and a half months of measurement showed that the sperm group, sperm motility, sperm motility, morphology, DNA fragmentation and other indicators have significantly improved, and these indicators are related to male fertility.

Among the nuts, walnuts are particularly concerned, as previous studies have found that eating 75 grams of walnuts a day can effectively improve sperm quality.

In another study, Harvard researchers conducted a one-year follow-up of 500 couples who wanted children in the United States and found that couples who ate seafood more than twice a week were more active, at the end of the study. 92% of couples are successful in pregnancy. Couples who seldom eat seafood have a pregnancy rate of only 79%.


A number of studies have concluded that a diet rich in omega-3 fatty acids, a variety of antioxidants (such as vitamins C and E, selenium and zinc) and folic acid is beneficial to sperm quality.

In fact, such a diet is also conducive to the prevention of cancer and a variety of chronic diseases. And those foods and eating methods that are not conducive to sperm quality are not conducive to physical health and disease prevention.



In fact, this result is very understandable - the healthier, more energetic the man's body, the stronger the fertility. Women are the same. Therefore, if you want to be a parent, you must first improve your health.

Epigenetic research has found that parents' physical condition, eating habits and other characteristics can even affect the health quality of the third generation or more generations across generations!

Therefore, men, whether they want to improve the quality of sperm, or want to improve their quality of life, it is best to quickly change all kinds of bad habits and live a healthy diet!