Make sure your swimmers are ready for the fast lane!
Not to be a negative Nancy or anything, but adulthood isn't always all it's cracked up to be. First, there's the entire having to go to work thing, and then there are these pesky things called bills. And to make matters worse, your friends aren't always around anymore to laugh about the pitfalls that come along with "adulting." If that sounds like the story of your life, it makes sense that you're contemplating the idea of creating your own clan of tiny humans that will be forced to hang out with you.
But procreating isn't always as easy as dimming the lights, pouring some wine, and wearing your most alluring cologne. In order to make babies, you'll need the healthy sperm required to start the process. And one of best ways to ensure your swimmers are of Olympic quality is to increase the amounts of certain nutrients in your diet.
In a small study of healthy men aged 22 to 80, researchers found that those older than 44 who consumed the most vitamin C, vitamin E, zinc, and folate had 20 percent less sperm DNA damage (an alteration in the chemical structure of sperm that affects fertility) than those who consumed the lowest amounts of these nutrients. Research has also found that supplementing with zinc and folic acid, the manufactured form of folate, can increase sperm count in both fertile and subfertile men. Thankfully, these nutrients are super common and found in a variety of foods. To help you pinpoint the best sources of these sperm-protecting nutrients, we've compiled the handy list below—consider it your new, go-to shopping guide.
Because They're Rich In Zinc…
Not only does zinc improve sperm DNA quality in older men, it can boost testosterone levels and help enable erections. These are some of the very best sources.
1. Lean Beef Short Ribs
If you're looking to beef things up downstairs, barbecue up some lean short ribs. They have more zinc than any other type of meat. A 3.5-ounce serving contains provides a whopping 114 percent of the day's recommended intake. To keep excess calories and fat at bay, opt for grass-fed protein.