On the road to being a parent and continuing our genetic line, infertility can be a major hurdle that you might need to overcome. This is especially so for men since once you become infertile, the best method is to fix your erectile and ejaculation disorders while enhancing your sperm. While you do need medical intervention to enhance your ejaculation and erectile disorders, the good news here is that you can improve your sperm count naturally by consuming some high-quality foods. But what are these foods to increase sperm count? Well, this is exactly what we are here to discuss.
In this blog, we provide you with a list of top foods to increase sperm count. Along with this, we shall also provide you with some insights into how sperm count affects male infertility, along with nutrients essential for good sperm quality. In addition, we shall also provide you with some information regarding some of the foods to avoid enhancing male fertility as well. So, keeping this in mind, let’s get started!
Before we discuss anything else, let’s first talk about how sperm count can affect male infertility. So how does it work? Well, low sperm count is actually a medical condition which is known as oligospermia, and it can significantly impact male fertility. This condition can reduce the number of sperm capable of reaching and fertilizing an egg. Now, you should know that fertilization relies on millions of sperm working together to navigate the female reproductive tract and penetrate the protective layers surrounding the egg.
What low sperm count does is that it essentially reduces the total number of sperm, resulting in fewer chances of each sperm fertilizing the egg. The lower the number of sperm, the lower the overall impact of all sperm and the lower the chances of penetrating the protective layer for each sperm.
In addition to this, low sperm count often can lead to other aspects of male infertility, such as poor sperm motility and abnormal sperm shapes. These issues combine with each other to further lower male fertility.
Now, do note that although low sperm count does not always mean infertility, it does significantly decrease the chances of natural conception. As long as your sperm are healthy, even if you have a low sperm count, you can still use other treatments, such as ICSI, to fulfill your dream of parenthood.
When it comes to infertility, just knowing that the quantity affects quality is not enough. You also need to know that depending on the nutrients you take, their quality differs as well. This also signifies that as long as you take certain nutrients, you can maintain and even enhance their quality. The question here is, what are these nutrients? Some of the key nutrients that you can take to enhance its quality include:
Zinc is an essential nutrient for male fertility as it supports sperm quality, which includes its volume, motility and shape. Furthermore, you should note that men require more zinc when compared to women because they are concentrated in the seminal fluids, which are lost during ejaculation. It is a well-known fact that infertile men often have lower zinc when compared to fertile men. Therefore, it can be said that if you want to increase your fertility, then you should intake more foods with zinc. These include foods such as:
If you do not consume meat, then you can consume plant-based products with zinc, such as legumes.
Another one of the minerals that can increase your sperm quality is Folate. This vitamin makes DNA and new cells which is crucial for healthy genetic material in sperm. Having adequate folate levels has been shown to improve sperm quality and reduce DNA damage. You can boost your folate intake by consuming the following food for healthy sperm:
The nutrients in these foods contribute to high-quality sperm and contribute to high-quality genetic material for conception.
Following Folate, we have Selenium, which is another important mineral for sperm production. It protects sperm from DNA damage and improves their motility. Furthermore, it also acts as a powerful antioxidant that shields sperm from harmful oxidative stress. That said, do note that while this is an important nutrient in the production of healthy sperm, overindulging can be harmful. Therefore, it is essential to balance the quantity within your body. Some of the foods you can take to get this nutrient include:
If you are planning to take a selenium supplement, you should consult a professional before you do this, as taking the wrong dose can cause you harm rather than benefit you.
Following the lesser-known nutrients, let's talk about the one that we all know about - Vitamin C. It is a well-known nutrient that is concentrated in the seminal fluid. It protects your sperm from radical damage and preserves the DNA integrity within the sperm. You should note that lower levels of this nutrient have been linked to lower fertility and abnormal shape. So, if you want your sperm motility to stay high, taking adequate levels of Vitamin C in your body is recommended. Now, there are many sources of this vitamin. Some of the key ones include:
Another one of the key nutrients necessary to maintain your sperm health is Lycopene, which admittedly is a lesser-known one. Getting an adequate amount of lycopene has been shown to improve sperm motility, concentration, and shape. Admittedly, its effect on sperm health is not as well known as the rest of the nutrients on this list. Regardless, what is understood is that maintaining adequate levels of this nutrient is essential for your sperm health. You can get this nutrient from fresh tomato and tomato-based products such as sauces and canned tomatoes.
Now, unlike the other nutrients on this list, which were one single nutrient, Omega 3 fats are a category of nutrients. Among many nutrients under Omega 3 fatty acids, two in particular play a key role in improving sperm parameters. These specific fatty acids are EPA and DHA, and they support the overall reproductive health of the men. You can get these from sources such as:
Additionally, you can also get these from plant-based options such as the following:
That said, you do have to note that the omega-3 fatty acids you get from plant-based sources are not as effective as the ones from fatty fish. If you are a vegan or simply cannot consume fish, it is recommended to take omega-3 supplements under the guidance of a professional.
These are some of the key nutrients you should consume and maintain in your body to ensure your sperm health. Now, do note that while the nutrients we mentioned here are indeed necessary for good sperm quality, overindulgence in them can result in poor reproductive health instead. Therefore, you should consume these foods to increase sperm count and motility in moderation. If you want to take supplements for these nutrients, you should only do so with a consultation from an expert.
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Now while taking note of the nutrients is indeed one of the best ways to maintain your sperm health, you can also do it by regular consumption of specific foods. But what are these foods to increase your sperm count? Some of the key foods to increase sperm count include:
These are just some of the key foods to increase sperm count. Besides the ones we mentioned here, there are many other foods that you can use to enhance sperm count. Regardless, we hope you found this helpful.
So, now that you know the foods to consume to enhance your fertility, what about the things you should avoid consuming? Well, the specifics depend on your health conditions, but there are some foods you should avoid for maintaining male fertility. Some of these foods include the following:
Learn More: Smoking and Infertility: The Infertility Risks Linked to Smoking
When it comes to increasing sperm count, there is not really much you can do. The three key ways are to take medications, supplements and appropriate foods. While doing this, you should avoid the things that reduce your overall fertility, and that’s about all you can do to increase your sperm count. But what are the foods to increase sperm count? Well they include the likes of green leafs, nuts, meats, and fishes. By taking these foods and avoiding ones such as high caffeine and alcohol, you can boost your sperm number.
In this blog, we provide you with a brief window on some of the foods to increase sperm count. We hope you found this helpful. If you seek further insights into the various aspects of increasing your fertility, feel free to check out some of our other blogs. And if you want the best service regarding infertility in Nepal, look no further than Hardik IVF and Fertility Center. Thank you for reading till the end.
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To naturally boost your sperm count, focus on eating nutrient-rich foods like oysters, spinach, nuts, and berries while avoiding processed meats, trans fats, and excessive alcohol. Regular exercise, good sleep, and reducing stress also play a big role. Staying hydrated and maintaining a healthy weight can make a noticeable difference, too.
Fruits like bananas, pomegranates, and citrus fruits (like oranges and lemons) are fantastic for sperm health. They’re packed with vitamins, antioxidants, and nutrients that improve motility, count, and overall quality. Adding berries for their antioxidant power is a bonus!
Eat eggs boiled, poached, or scrambled—they’re packed with protein, vitamin E, and selenium, which help protect sperm from damage. Make them a regular part of your breakfast, or add them to meals for a fertility-friendly boost. Just keep the cooking simple to preserve their nutrients!
To quickly improve sperm count and motility, focus on foods like oily fish, spinach, nuts, and dark chocolate. Cut down on caffeine, alcohol, and processed junk, and hydrate well. Regular exercise and managing stress will also speed up the improvements.
Fertility-friendly drinks include smoothies made with pomegranate, spinach, and citrus fruits or green tea for its antioxidants. Staying hydrated with water is key, and a glass of tomato juice is great for lycopene, which helps sperm health. Skip sugary sodas and alcohol for the best results.
Yes, eating nutrient-rich foods and fertility-boosting herbs like garlic or ginseng can help improve sperm health. Nutrients like zinc, selenium, and antioxidants found in specific foods can enhance count and motility. Pair this with a balanced lifestyle for the best outcomes.
Yes, they can! Garlic and onions are rich in antioxidants and compounds that improve blood flow and hormone health, which can enhance sperm count. Lemon, packed with vitamin C, protects sperm from damage and helps maintain their quality.