Best Foods to Improve Sperm Count And Quality

Fertility experts have known to deem the sperm count one of the crucial parameters for male fertility. Some of you may wonder “what exactly is sperm count and how is it related to fertility?” Sperm count is the number of sperm cells available in a semen sample. As per the guidelines of World Health Organization (WHO), a healthy sperm count is 39 million per ejaculate or 15 million per millilitre. Fertility doctors deem the sperm count of lower than 15 million/mL as poor, which can lead to problems related to male fertility.

Thus, it is critical to ensure that you retain a healthy sperm count. There are numerous ways you may choose for boosting your sperm count, including quitting smoking getting adequate rest, and changing dietary habits. Yes, your diet has a significant impact on your sperm count and can help you maintain a healthful sperm count as well as motility.

Sperm quality is one of the prime factors that affect fertility. Like any other organ in the human body, the reproductive system relies on the nutrients and vitamins supplied to it. Foods can influence the reproductive health of a person positively. It can increase the production of testosterone, thereby increasing sperm count as well as sperm motility and quality.

Association Between Food and Fertility

Now, what can be done to ensure a healthy sperm count and motility? To answer this question, many people may think that medication is the only way to go about it. However, it is crucial to understand that you can boost your fertility and sperm count through making necessary modifications to your diet without the need of any medication. There are lot of food items available that can help you enhance your sperm count as well as motility in various ways. If you are wondering ‘how to increase sperm count by food,’ then understand that these food options ensure your overall well-being while providing you with an added benefit of enhanced reproductive health.

Moreover, some natural foods and lifestyle preferences can aid in supporting hormones, which are responsible for controlling sperm production. Such foods and lifestyle choices can help in the development of healthy sperm cells and enhancement of the sperm count. Now, you may wonder ‘what food to eat for increasing sperm count’ or ‘what is the best food to increase sperm count.’ Here, you can know about what foods to eat for increasing sperm count.

Foods To Improve Sperm Count

When looking to boost your reproductive health, anyone may be tempted to go for medications; however, it is crucial to note that for a male, the sperm count and fertility can be improved by following a proper diet plan and certain foods. There are a lot of foods to eat to boost sperm count and some of them are listed below:

Eggs

Eggs are a healthy option to increase sperm count as they are filled with protein. Eggs also protect the sperm from damaging free radicals and improve motility. The nutrients present in an egg, help in the production of stronger and healthier sperm and improve fertility.

Spinach

Folic acid is integral for the healthy development of sperm. Leafy vegetables are a rich source of folic acid and spinach is an ideal supplement to include in your diet. Higher levels of folic acid also reduce the number of abnormal sperms in the semen thereby increasing the chances of successful penetration of the sperm into the egg.

Bananas

Vitamins such as A, B1, and C in a banana help the body manufacture healthier and stronger sperm cells. The sperm count also depends on these vitamins. Bananas are rich in these vitamins and contain a rare enzyme known as Bromelain. This enzyme prevents inflammation as well as helps the body improve sperm quality and count.

Maca Roots

Maca roots are known to increase sperm counts and fertility. Men who consume this herb as a supplement tend to have an increased volume of semen as well and also possess sperms of better motility.

Asparagus

Asparagus is a vegetable that is high in vitamin C and has a number of positive effects on sperm. It fights free radicals as well as protects the testicular cells, paving the way to better sperm counts, increased motility, and sperm quality.

Dark Chocolate

Dark chocolate is loaded with an amino acid named L-Arginine HCl which is proven to contribute to higher sperm counts and volume. Consumption in limited quantities can improve sperm counts to an extent. It is a good food to increase sperm count.

Walnuts 

Nuts are a good source of healthy fats and protein. Healthy fat is required for the production of the cell membrane for sperm cells. These omega-3 fatty acids also help boost the volume of sperm by promoting blood flow to the testicles. The arginine content in walnut contributes to the increase in sperm count. The antioxidants present in walnuts also help in removing toxins in the bloodstream.

Pumpkin Seeds

Phytosterol, which is known to improve testosterone production in the body, is a component that is present in pumpkin seeds. This helps in the increase of the sperm count and fertility. These seeds also contain omega-3 fatty acids that improve blood circulation and increase semen volume.

Zinc-rich Foods

Zinc plays a huge role in the production of sperm cells. Foods such as barley, beans, and red meat are rich in zinc and should be included in your diet to have a higher sperm count. Deficiency of zinc can even lead to a decrease in sperm motility, reducing fertility.

Vegetables and Fruits

Plant-based foods contain large amounts of micronutrients, including vitamin C, co-enzyme Q10, and lycopene. These micronutrients are associated with high concentrations of sperm. Moreover, a sperm analysis study reported that men who frequently included vegetables and fruits in their diet, especially leafy vegetables, showed high sperm motility and sperm concentrations in comparison with men did not include these foods in their diet frequently.

Fenugreek

For a long time, fenugreek has been used as one of the natural foods to increase sperm count and motility. Fertility experts are known to advocate fenugreek as it can aid boost overall sperm health. A study conducted in 2017 reported that a compound developed using fenugreek seeds considerably improved the sperm count and overall quality of semen.

Ashwagandha Supplements

Ashwagandha is one of the best foods to increase sperm count. Also known as Indian ginseng, ashwagandha has been used in traditional Indian medicines for ages to address various sexual dysfunctions. A study conducted in 2013 reported 167% increase in the sperm count of men with a low sperm count who consumed ashwagandha (675 milligrams) daily for 3 months.

Foods to Avoid for Optimum Male Fertility 

Now that you know what foods to eat for increasing sperm count, it is equally important to be aware of the food items you should avoid for enhancing your fertility. Here’s a list of foods that you must avoid in order to maintain a healthy sperm count and motility:

• Processed Meat : According to some recent studies, processed meat is associated with a number of ailments. Similarly, also known have negative impact on the quality sperm. To ensure overall health your reproductive system, you can cut down amount incorporated in diet, if are unable entirely eliminate it. You may try gradually reduce consumption meats so as avoid any adverse effects sudden diet changes body.
• Bisphenol A and Pesticides : Although these two are not food items, these are the dangerous chemicals that you need to keep an eye out for as bisphenol A (BPA) and some pesticides may end up in your food. Pesticides not only are found on veggies and fruits but also may contaminate fish and meat products because of tainted water. BPA is another chemical present in most of the packaging materials. BPA can get absorbed in your food if the packaging material contains it, which further negatively influences your fertility.

Do’s and Don’ts to Increase Male Fertility

Now that you know what foods to eat for increasing sperm count, let us understand some other lifestyle factors that may help you ensure and boost male fertility. Here’s the list of lifestyle choice you should consider for optimum reproductive health.

Do’s

• You can eat veggies. You can opt for organic vegetables if possible. You must always thoroughly wash your fruits and vegetables to avoid any negative impact of chemical-based fertilizers or pesticides on your fertility.
• Ensure that you get adequate rest and engage in physical activity consistently. Regular exercise has been reported to enhance the sperm count and motility.
• You may eat walnuts. 
• You should ensure that you get sufficient amounts of Vitamin D daily as a deficiency of this vitamin may lead to an adverse effect on your sperm count. 
• If you are overweight, you must lose weight. 
• You can minimize the consumption of processed meat. You can replace processed meat with fish in your diet.
• Reduce amount of soy consumed.

Don’ts

• You should avoid plastic containers wherever possible. If you consume canned products, opt for goods that are free of BPA.
• You must avoid dairy items that have high fat content, like whole milk and ice cream.
• If you are a person who smokes cigarettes, you should quit smoking.
• Avoid consumption of alcohol in excess and drug use.
• You must avoid foods containing trans fats, especially fried and junk food.

In Conclusion

Many studies have shown that dietary adjustments along with a few lifestyle changes help men improve and manage their sperm count. The lifestyle changes considered crucial for your reproductive health include regular exercise, adequate sleep along with avoiding, tobacco, illicit drugs, and excess alcohol. Also, some specific prescription medicines may show a negative effect of your fertility, which you should avoid. 

Nevertheless, there are a lot of foods to increase male fertility. Furthermore, consuming fenugreek seeds or sprouts and taking ashwagandha supplements can give your fertility an extra boost. You can also incorporate some other dietary changes to promote sperm count such as increasing the intake of vitamin D and polyunsaturated fatty acid and reducing the uptake of trans fatty acids. 

Developing and maintaining the habit of consuming a healthy, balanced diet, which offers your body sufficient vegetables and fruits, can ensure a boost in your fertility and sperm count.