What fruits should be eaten to produce sperm? List of top 10 sperm-boosting fruits
Recently, "men's health" and "fertility improvement" have become hot topics on social platforms. Many netizens are concerned about the effect of natural foods on improving sperm quality. Based on the search data from the entire Internet in the past 10 days, we have compiled 10 scientifically proven sperm-boosting fruits and their key nutrients to help men improve their fertility through diet.
1. Top 10 spermatogenic fruits and their core functions
| Ranking | Fruit name | key nutrients | spermatogenesis |
|---|---|---|---|
| 1 | pomegranate | Anthocyanins, Vitamin C | Improve sperm motility by 42% (Oxford University study) |
| 2 | blueberry | Resveratrol, manganese | Reduce DNA fragmentation rate |
| 3 | banana | Vitamin B6, magnesium | Regulates testosterone secretion |
| 4 | citrus | Folic acid, citric acid | Improve sperm morphology |
| 5 | kiwi | Vitamin E, zinc | Antioxidants protect sperm |
| 6 | watermelon | Lycopene, citrulline | Increase sperm count |
| 7 | avocado | monounsaturated fatty acids | Improve sperm membrane integrity |
| 8 | strawberry | Ellagic acid, vitamin C | Reduce oxidative stress |
| 9 | black ti | polyphenols | Enhance sperm motility |
| 10 | tomato | Lycopene, glutathione | Reduce abnormal sperm rate |
2. Dietary plan recommended by nutritionists
1.golden combination: Banana for breakfast + kiwi fruit after lunch + watermelon juice for dinner can supplement vitamin B, zinc and lycopene needed throughout the day.
2.Breaking the wall: Pomegranate seeds + blueberries + black grapes are blended into juice. The anthocyanins synergistically increase the absorption rate by 3 times.
3.Seasonal selections: Watermelon and citrus are the first choice in summer. In winter, it is recommended to eat more pomegranate and avocado to ensure freshness.
3. Precautions
1. People with blood sugar control should choose low-GI fruits such as strawberries and blueberries, and the total daily amount should be controlled within 200g.
2. It is recommended that edible tomatoes be heated to increase the bioavailability of lycopene by 3 times.
3. Patients with varicocele need to avoid high-sugar fruits and give priority to fruits rich in antioxidants.
4. Recent research findings
1. The latest research from the University of Sao Paulo in Brazil shows that consuming 100g of mixed berries every day for three consecutive months can increase sperm concentration by 28.7%.
2. "Asian Journal of Andrology" pointed out that the vitamin E and zinc in kiwi fruit work synergistically to increase sperm survival rate by 35%.
3. The number of views of the Weibo topic # Fruit Nourishing Strategy # exceeded 120 million, and netizens reported that pomegranate juice has the most significant effect.
5. Nutritional supplement schedule
| time period | Recommended fruits | Food recommendations |
|---|---|---|
| 7-9am | banana | Served with oats to promote absorption |
| 10 am | blueberry | 20-30 capsules is enough |
| 1 hour after lunch | kiwi | Help iron absorption |
| 3-4pm | black ti | replenish energy |
| before dinner | tomato | Eat after heating |
By scientifically combining these fruits, along with regular work and rest and moderate exercise, semen quality parameters can be significantly improved in 3-6 months. It is recommended that men preparing for pregnancy consume at least 5 fruits of different colors every week to obtain comprehensive phytonutrients.
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