🧬 Sperm Health Matters 

Men contribute 50% of the genetic material to a future baby, so sperm quality is just as important as egg health.

Nutrients That Support Sperm Health

• Zinc → improves sperm motility (meat, seeds, nuts)

• Selenium → protects sperm from oxidative damage (brazil nuts, fish, eggs)

• Antioxidants → reduce DNA damage (berries, leafy greens, beans)

• Omega-3s → support sperm structure (oily fish, walnuts, flaxseed)

• Vitamin D → linked to sperm function (sunlight, fortified foods, supplements if needed)

Lifestyle Tips 

☑ Maintain a healthy weight

☑ Avoid smoking and reduce alcohol

☑ Limit hot baths/saunas (heat reduces sperm quality)

☑ Exercise regularly but avoid overtraining

☑ Manage stress and get enough sleep

✨ Strong sperm health supports healthy embryos, implantation, and pregnancy outcomes.

👉 Want support optimising nutrition as a couple? Book your consultation today.

💚 With kindness and support,

Kirsty Wadsworth

Registered Dietitian | Founder of Nourish & Grow