We all require good nutritious food to have good health and to work efficiently. Similarly reproductive system also require certain vitamins and minerals that helps proper functioning. In some cases deficiencies even causes infertility.
Here is list of vitamins and minerals that are required by males to have good quality, motile and healthy sperms.
Vitamin C And E:
Vitamin C and E are anti oxidants and protect cells from damage and reduces free radical in the body. Free radicals have direct negative effect on sperm count and motility. Vitamin C helps to increase sperm count and motility and prevents sperms clumping. Vitamin E increases fertilization rate.
Vegan food sources of vitamin C are broccoli, Brussels sprouts, cauliflower, lemon juice, mustard greens, papaya, cabbage, oranges, pineapple, tomatoes, spinach, green beans and Green Chili.
Excellent sources of vitamin E are spinach, turnip greens, sunflower seeds, almonds.
Zinc:
Zinc is critical for sperm formation and motility. Zinc deficiency leads to chromosomal changes in sperm that even result in miscarriages. Zinc also improve sexual performance and cures impotence.
Vegan food source of zinc are spinach, asparagus, green peas, yogurt, oats, pumpkin seeds, sesame seeds, and walnut.
Vitamin B complex:
Vitamin B complex is group of 8 vitamins. These are Vitamin B1(Thiamine) Vitamin B2(Riboflavin), Vitamin B3(Niacin), Vitamin B5(Pantothenic acid), Vitamin B6, Vitamin B7(Biotin), Vitamin B9(Folic acid) and Vitamin B12. These are essential for formation and duplication of DNA. In males these help to increase sperm count.
Vegetarian food source of B vitamin are whole grains, potatoes, bananas, lentils, green leafy vegetables, beans and peas, citrus fruits, walnuts almonds and orange juice.