Men produce sperm continuously. Environmental and lifestyle factors impact the formation of new sperm and lead to male infertility. Smoking, alcohol, drug use, obesity and stress are a few factors that can lead to abnormal sperm function. This is in part due to “oxidative damage” from free radicals. Antioxidant rich foods and lifestyle modifications can reduce the damage to sperm and improve fertility due to male factors.

One great way to start improving your sperm is with this vitamin and antioxidant rich smoothie. Here are the components that make this fertility booster and why they are important:


Kale – This green leafy vegetable is a great source of folate, calcium, vitamin A and iron. Spinach and other greens work too, but as with all vegetables use organic and wash them well to remove pesticides that can damage fertility.


Yogurt – Whole milk is a super food in many ways. Not only does it contain fat-soluble vitamins like D, it also provides calcium and fat is important for hormone building. Yogurt also contains yeast, which is great for gut health and aids in future nutrient absorption.

Blueberries – The real powerhouse of antioxidants. Antioxidants can combat the damage from free radicals and create an ideal environment for new sperm to mature.


Fresh orange – citrus fruits are high in vitamin C and folate, both of which are important for sperm development. Vitamin C is also a key to absorbing iron from the kale.


Ice – As far as smoothies go ice makes for a cool refreshing beverage. Water is an important part of health and although the amount of ice in a smoothie is not going to be enough for the day, it’s a good reminder to stay hydrated.

Here’s the recipe:

½ cup of chopped organic kale

3 tablespoons of whole milk yogurt

¼ cup of organic blueberries

½ fresh squeezed orange

Top with shaved ice and blend


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