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Vitamins And Minerals: Solid Tips And Tricks
For a healthy mind and body, your body needs certain amounts of vitamins and minerals. Eating a healthy diet filled with a variety of fruits, vegetables and other healthy foods is a great start. However, you may need vitamins supplements to reached the recommended amounts. Read on to learn more about getting the nutrients you need.
In order to live a healthy lifestyle, there are a certain amount of minerals and vitamins you should consume in each meal. Try to eat 5 to 7 portions of both fruits and veggies daily along with small portions of protein. If you can't do this, you should try supplements to get some your vitamins and minerals.
Most of us try to eat the best we can, but a lot of us can't afford to eat well. When you take vitamin and mineral supplements, you help your body rid itself of the fats many foods contain. This will help in digesting foods full of preservatives and chemicals as well.
The antioxidant, vitamin A, improves vision, boosts immunity and slows down aging. It's a toxic supplement if you take way to much of it, but 2300 IU should do for you because that's what's recommended. Carrots are one of the best sources for Vitamin A.
To give your immune system a boost, consider taking Ginseg. Ginseng can help your body to regulate its hormones. This will help influence your insulin production, blood pressure, and metabolism. As a result, you will also find yourself thinking more clearly and having more energy to get through your day.
Do not purchase vitamins online unless you are sure that the seller is reputable. There are many companies that create vitamins that contain fillers and very little of the necessary nutrients. Knowing your seller can help you avoid this problem. Do ample research before trusting an unknown entity with something as important as your health.
There are a lot of benefits for men to take vitamin E, but women need it as well. Vitamin E has anti-aging benefits and will help battle cell damage that is related to aging. Vitamin E also can prevent cataracts and heart disease. Almonds, hazelnuts, spinach and sunflower seeds are all rich in Vitamin E.
Vitamin E is a fat soluble vitamin that is found in wheat germ, eggs, poultry and vegetable oils. Vitamin E can be used to treat cardiovascular issues, including chest pain, high blood pressure and hardening of the arteries. It can also help prevent certain types of cancers. The easiest way to ensure you receive the nutrients you need is to take a vitamin E supplement.
One of the biggest issues facing children today is a lack of vitamins and minerals in their diets. We often grab a box meal and see that they claim it's healthy when the truth is the bad ingredients often outweigh the good. Ensure that you are supplementing your child's diet with all of the major vitamins and minerals.
You have worked hard to lose weight but you seem to have hit a wall with weight loss and burning fat. Try adding different vitamins and minerals to your low fat diet to break on through. Your body has probably consumed the vitamins and minerals stored in the body that aides in promoting weight loss and it simply needs more than you are consuming in your diet to jump start the old engine.
Vitamin B3, also known as niacin, is found in B complex supplements, meat, fish, eggs and cereals. This vitamin has been used to treat high cholesterol, dizziness, migraines and other circulation problems, Deficiencies in Vitamin B3 causes aggression, dermatitis, edema, insomnia, mental confusion, diarrhea, weakness, dilated cardiomyopathy and even death.
If you aren't sure where to start when it comes to improving your vitamin intake, remember that you don't have to do everything at once. Start slow and incorporate new things into your diet as much as you can. Before you know it, you will have a complete, balanced diet!
What are the best ways to increase sperm count?
Sperm count refers to the average number of sperm present in one sample of semen. Fertility doctors assess sperm count during routine semen analyses and consider it to be an important factor for fertility.
Based on the most recent World Health Organization (WHO) guidelines, experts consider a healthful sperm count to be 15 million per milliliter (ml), or at least 39 million per ejaculate.
Doctors consider a sperm count under 15 million per ml to be low, and it may cause fertility issues.
Overall, health professionals believe that factors that influence testosterone levels have the most significant impact on sperm number and quality.
Certain medical conditions — including inherited genetic disorders, infections, and tumors — can also impact sperm count.
However, some lifestyle choices and natural remedies can help support the hormones that control sperm production, which may aid the healthy development of sperm and improve sperm count.
In this article, we look at natural remedies, dietary changes, and medicines that may improve sperm count.
Regular exercise may help increase sperm count.
For several decades, researchers have known that sperm quality and fertility rates have been declining in most Western nations.
According to one 2017 study, the average sperm count in North America, Europe, Australia, and New Zealand dropped by 59.3% between 1973 and 2011.
Despite studies having identified this, scientists still do not fully understand the reasons for this decline. Research into reliable methods for reversing a low sperm count is ongoing.
Practitioners of ancient, herbal, and traditional medicine have used several nonpharmacologic remedies to increase sperm count and improve sperm health for thousands of years. What is more, researchers have suggested that most of these remedies can actually influence sperm count in some way.
The following are some natural ways to increase sperm count.
1. Get enough exercise and sleep
Several studies have suggested that weight loss and exercise among people with overweight or obesity can lead to an improved or increased sperm count. However, the science linking a healthy body mass index (BMI) to a healthy sperm count is still weak.
One 2017 study examined the benefits of performing a 16 week aerobic exercise program of at least three 50-minute sessions per week. The participants reached 50–65% of their peak heart rate.
In the study, regular exercise increased sperm count and motility in 45 men with obesity and sedentary lifestyles.
2. Quit smoking
A 2016 meta-analysis that reviewed the results of over 20 studies with a total of nearly 6,000 participants found that smoking consistently reduced sperm count.
The researchers found that people who smoked moderate or heavy amounts of tobacco had a lower sperm quality than people who smoked tobacco less heavily.
3. Avoid excessive alcohol and drug use
The number of controlled studies to have explored the link between sperm health and drugs is limited. This is because testing illicit substances can lead to ethical problems.
However, one 2018 review has linked the worldwide use of drugs such as alcohol, marijuana, and cocaine to decreased sperm production. Some evidence is conflicting, so further research is necessary to confirm this link.
4. Avoid certain prescription medications
Some prescription medications can potentially decrease healthy sperm production. Once the male stops taking the medication, however, their sperm count should return to normal or increase.
Medications that may temporarily reduce the production and development of sperm include:
anabolic steroids, which may continue to affect sperm count for up to 1 year after stopping the medication
exogenous or supplementary testosterone
Males should seek consultation with a healthcare provider if they believe that a medication they are currently taking may be reducing their sperm count or affecting their fertility.
5. Take a fenugreek supplement
Fenugreek has long been in use as a natural remedy for poor sperm health, and advocates suggest that it may help improve sperm count.
In fact, one 2017 study found that the patent-pending compound Furosap, which manufacturers developed from fenugreek seeds, significantly improved overall semen quality and sperm count.
Various fenugreek products, including supplements, are available to purchase online.
6. Get enough vitamin D
Researchers are not entirely sure why, but blood levels of vitamin D and calcium appear to impact sperm health.
In a 2019 literature review of 18 studies, researchers found a significant association between improved fertility in male participants and a higher level of vitamin D in the blood.
However, the study authors do advise caution when interpreting these results, and they recommend further clinical trials to confirm their findings.
Research shows that a deficiency in calcium may also adversely impact sperm count.
Vitamin D supplements are available to purchase in health food stores and online.
7. Take ashwagandha
Ashwagandha, or Indian ginseng, has long played a role in traditional medicines as a remedy for several forms of sexual dysfunction.
A 2013 study found that 46 males with low sperm counts who took 675 milligrams of ashwagandha daily for 90 days saw a 167% increase in their sperm count.
Ashwagandha is available to purchase online or in health food stores.
8. Eat more antioxidant-rich foods
Antioxidants are molecules that help deactivate compounds called free radicals, which damage cells.
Several vitamins and minerals act as antioxidants, and some studies have linked antioxidant consumption with increased sperm count.
According to a 2019 review, antioxidants that may contribute to a healthy sperm count include:
9. Increase healthful fat intake
Polyunsaturated fats are crucial for the healthy development of the sperm membrane. Such fats include omega-3 and omega-6.
A 2019 review of three studies found that males with infertility who supplemented with omega-3 fatty acids experienced a significant improvement in sperm motility and concentration, compared with males who did not take omega-3 supplements.
Omega-3 supplements are available to purchase online from various brands.
10. Reduce unhealthful fat intake
A 2014 study surveyed 209 healthy Spanish males aged 18–23 years. The researchers found that as they increased their consumption of trans fatty acids, their sperm count decreased proportionately.
11. Limit exposure to environmental and occupational contaminants
As pollution and congestion increase, researchers often link environmental factors such as air quality and exposure to toxic chemicals to reduced sperm health and count.
Specifically, a 2019 study linked living in highly industrial areas with heavy air pollution to lower sperm counts.
Avoiding environmental toxins as often as possible also contributes to better overall health.
12. Limit the consumption of soy and estrogen-rich foods
Some foods, especially soy products, contain plant estrogen. This can reduce testosterone bonding and sperm production.
A 2019 study of 1,319 males in China found that higher concentrations of plant estrogen in the semen meant lower quality sperm.
Many canned and plastic products are also high in synthetic forms of estrogen. Bisphenol A is a compound that binds to estrogen receptors in the body and may also impact male fertility after exposure, according to one 2019 review.
13. Get enough folate and zinc
Limited studies suggest that consuming folate and zinc in combination may improve the overall health of sperm, including concentration and count.
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Don't make the mistake of letting a diet kill sperm
Few people know that the average man’s sperm count has dropped steadily over the past 40 years. This fact should scare everyone, especially men. However, sperm health is the last thing on the minds of most men. How nutrition impacts sperm is even farther away from our collective consciousness.
So why is the quality of sperm decreasing? Is this really a problem? Can we blame it on foods we’re eating? This post tackles these questions and shares some sperm-friendly nutrition tips.
Is declining sperm quality really a problem?
Yes, it’s a problem. A recent study states that average sperm counts have dropped by 59 percent over the past 38 years. With this drop in mind, it’s not surprising that the Centers for Disease Control and Prevention website states “in about 35 percent of couples with infertility, a male factor is identified along with a female factor." Falling sperm counts, combined with the trend of having children at later ages, means that some couples will face difficulties with fertility.
Why are sperm counts dropping? Is our diet killing sperm?
No one knows why sperm counts are falling precipitously. Some say sperm are vanishing due to men resting laptops on their laps. Others blame the heat generated from cell phones sitting in pants pockets. Obesity is a likely factor. The doctor in me knows that the drop is likely due to a variety of factors. What we eat is always a culprit for any health problem. Accordingly, several studies suggest that consuming certain foods may harm sperm. The good news is that there are also foods that may increase sperm count.
Five foods to avoid that may decrease sperm health and male fertility
Before I discuss foods that can affect sperm health, it’s worth noting that most studies dealing with nutrition aren’t set up to show that eating particular foods cause disease; most studies are only set up to show associations, not causes.
1. Processed meats
This is not surprising—recent studies link processed meats to all sorts of illnesses. Processed meats include hot dogs, salami, beef jerky, bacon, etc. I get it; they’re delicious. Yes, bacon can make anything taste better. In the case of sperm, several studies connect eating processed red meat with decreased sperm counts and altered sperm motility. It’s not clear how these foods affect sperm, but it appears the effect isn’t a positive one. Of note, these same studies did not find an association between eating chicken and reduced sperm health.
2. Trans fats
Researchers are primarily concerned about trans fats increasing the risk of heart disease. Unfortunately, the concerns don’t stop there. A 2011 Spanish study linked the increased intake of trans fats with decreased sperm counts. Check out this post from the American Heart Association for more info on trans fats.
3. Soy products
Soy products contain phytoestrogens—estrogen-like compounds that come from plants. A study of 99 men from fertility clinics in Boston concluded that excessive soy intake might decrease sperm concentration.
4. Pesticides and bisphenol a (BPA)
Honestly, these are probably the scariest on the list because they are not foods, but they still end up in what we eat. Plus, they’re everywhere. Obviously, pesticides end up on vegetables and fruits. They also end up in meat and fish due to tainted water supplies. BPA is no better—it’s in most food packaging and cans. It slowly leeches into the foods we eat. Both BPA and chemicals within pesticides act as xenoestrogens—chemicals that mimic estrogen. Just like the phytoestrogens in soy, xenoestrogens can wreak havoc on sperm concentration. On a side note, some of the same chemicals in pesticides can come from non-stick cookware.
5. High fat dairy products
Milk may "do a body good," if you don’t include sperm as part of the body. The Rochester Young Men’s Study, an analysis of sperm and diet from 189 men between the ages of 18-22, showed that high-fat dairy products (whole milk, cream and cheese) were associated with decreased sperm motility and abnormal sperm shape. Some of this could be due to sex steroids given to cows.
Three foods that may increase male fertility and improve sperm health
One small study associated higher amounts of fish consumption with better sperm motility. Other studies were inconclusive. The benefits associated with fish for sperm health are likely due to their high concentration of omega-3 fatty acids, but the role of fish in sperm health is unclear overall. Eating fish probably helps if it is an alternative to red and/or processed meats.
2. Fruits and veggies
A study of 250 men who had sperm analyzed at a fertility clinic showed that men who ate higher amounts of fruits and veggies, particularly green leafy vegetables and beans (legumes), had higher sperm concentrations and better sperm motility compared to men who ate less of these foods. This is not surprising since plant-based whole foods are high in anti-oxidants such as co-enzyme Q10, vitamin C, and lycopene. These micronutrients have been linked to higher sperm concentrations. Several studies have shown that co-enzyme q supplements may have a positive impact on sperm health, but ultimately we need more studies to make definitive recommendations.
In 2012, in a small study, researchers assigned 117 men ages 21 to 35 to eat or not eat approximately 18 walnuts daily for 12 weeks. The researchers analyzed sperm parameters before and after the study period. They found significant improvements in sperm vitality only in the nut group.
What's the bottom line for improving sperm health?
Eat your veggies. Try organic veggies or at least make sure you wash your veggies thoroughly. If you don’t want to spend all of your money on organic vegetables, check out the environmental working group’s dirty dozen for the worst offenders.
Cut back on processed meat; try fish instead.
Be careful with trans fats (eat less fried junk food).
Watch out for BPA in canned goods. Look for BPA-free cans. Try to avoid plastics where possible.
Don’t overindulge in high-fat dairy items (ice cream, whole milk, etc.).
Don’t smoke cigarettes.
Eat walnuts (if you don’t have a nut allergy of course).
Lose weight if you are overweight
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