You might not know that the average count of men’s sperm has dropped constantly over the past 40 years. Many factors affect the men’s sperm count such as nutrition deficiencies or low testosterone levels. However, nutrition is one of the important things which impacts sperm count.
Do you know what you eat has a direct impact on your sperm count and quality? In today’s world full of stress male infertility has become one of the most common issues for men.
Following a healthy and well-balanced diet may provide good nutrition to your sperm, as a result, it might improve sperm quality and boosts your fertility.
Some studies show that your eating habits can affect your sperm quality. Some foods may help in improving sperm count, morphology and motility of sperm. Let’s take a look at 14 foods that may improve fertility in men.
Foods To Boost Male Fertility & Increase Sperm Count
A popular aphrodisiac, dark chocolate is a great sperm booster. Chocolate is made after processing the Cocoa beans. It is one of the delicious foods to help you in increasing sperm count.
L-Arginine presented in chocolate helps to double the sperm and semen volume to a great extent. It may also improve orgasm. However, it is packed with antioxidants so do not over consume it.
The darker the chocolate is, the more it is beneficial. Eating chocolate regularly for weeks may improve sperm movement quickly. So you can add dark chocolate as your deserts to
Vitamin C can be found in various fruits and vegetables like tomatoes, cabbage, brussels sprouts and broccoli. Oranges are one of the great sources of vitamin C. It may help improve sperm morphology, motility and count.
Vitamin C is also an essential antioxidant for the body. It protects your body’s cells from getting damaged by free radicals and oxidative stress. It also plays an important role in maintaining healthy sperm by protecting sperm’s DNA from radical damage.
More on it here.
Saffron has been used as a spice, this sperm booster food is derived from the flower called crocus sativus. It is one of the most costly spices by weight. Saffron is also useful in treating depression, enhancing mood and reducing stress. This spice is known for its aphrodisiac properties.
Interestingly, saffron has been used for several aspects of male fertility like sexual functioning and sperm health.
As per the studies, men who ate 30 mg of saffron every day for about 4 weeks have experienced improvements in erectile function.
In-depth study here.
Bananas are one of the great sources of vitamin A, C and B1. all of these helps to increase sperm count and produce healthy sperm cells. It also contains magnesium which helps your body to improve sperm motility.
An enzyme named Bromelain is present in Bananas that may help to prevent your body from inflammation and improve sperm quality and quantity.
Moreover, this great food has properties that improve your stamina, mood and boost your immune system.
Beans and lentils
Folate is one of the most essential elements if you are looking for increasing fertility. And lentil is a great source of folate or natural folic acid. According to research, it is found that men who ate lower amounts of folate have more chances of chromosomal abnormalities of sperm.
As it is high in fibre and protein, it might help improve your ovulation. Studies suggest that vegetable sources of fibre and protein could prevent ovulatory infertility. Folic acid may help you in healthy embryo development and aids with conception.
Seeds of Pomegranates are linked to birth and fertility issues because of their properties. Along with that, there are other benefits of pomegranate as it has high levels of antioxidants. It may support male fertility issues by increasing sperm count in men and motility.
Pomegranates are rich in nutrients like zinc. Hence it might improve sperm count and quality. Zinc is also known for improving your body’s immunity.
As per stats, one cup of pomegranate juice contains about 30 per cent daily vitamin C and 16 per cent of folic acid which is recommended for a healthy body.
Oysters are also a popular food in the field of male fertility. It may increase your sperm motility fast and libido. The main reason behind its benefits to male fertility is because it is rich in zinc.
This seafood is proven to help in boosting fertility. As it is loaded with zinc which is an essential element in the production of semen and testosterone in men.
It could also help with men infertility and ovulation. However, it is recommended to consume 8 mg of zinc per day. This dosage might help you with keeping your reproductive system healthy and working properly.
It is a natural aphrodisiac that has been used in various make fertility supplements. It is beneficial in increasing sperm motility and concentration if taken regularly for 12 weeks.
It has a long history and is used as traditional medicine. Maca root is high in nutrition content and it might enhance libido. Moreover, it has been consumed traditionally because of its ability to improve sperm health.
It is easily available at any health store, you can blend it into your smoothies or add it to your morning routine.
Seeds are rich in fibre. Also, they are great sources of healthy monounsaturated fats, vitamins, polyunsaturated fats, antioxidants and minerals.
Consuming seeds regularly as part of your healthy diet might reduce your blood sugar, blood pressure and cholesterol. Chia seeds, walnuts, flax seeds, fortified egg and soybean contain high amounts of omega 3s.
They also contain folate which is a B vitamin, it may have positive effects on sperm count and health. Low folate levels may cause lower sperm densities and damage sperm DNA.
One of the best sources of fatty acids. Fish contains omega 3 which may have positive effects on male fertility. According to some studies, omega 3 rich diets may improve egg quality, help regulate ovulation and delay the ovaries ageing. In addition, fish is also rich in vitamin b12, which is known for creating other necessary compounds. Fish like salmon are loaded with omega 3s, which help in sperm cell membranes.
According to a study, men who consume most white meat fish such as halibut or cod have better sperm quality. On the other hand, men who consumed fatty fish like bluefish, tuna, and salmon had higher sperm counts as compared to other men who ate less of it.
Fruits And Veggies
Fruits and veggies are great sources of vitamins and nutrition. Especially the yellow and orange coloured vegetables and fruits. One research found that it might be beneficial for healthy sperm. Carotenoids are presented in yellow and orange coloured vegetables and fruits. This component converts the beta carotene into vitamin A in your body. Melon and sweet potato have yellow and orange, they both might improve the quality and quantity of sperms. However, red veggies such as tomatoes contain lycopene that could be beneficial in improving the quality of sperms. Carrot has properties that may increase the motility of your sperm.
A study shows that men who ate higher amounts of vegetables and friends, specifically green leafy veggies and beans had better sperm motility and higher sperm concentrations.
One of the healthy options is to increase the quality and quantity of sperm. Eggs are rich in protein and vitamin E. Both of them help to improve the motility of sperm count. It may also help to increase sperm count. Consuming eggs daily might help to protect your sperm from damaging the free radicals. Hence it improves fertilisation. Zinc is also present in eggs, which has been used for improving the motility of sperm. Eggs have Nutritions that may help your body in producing stronger and healthier sperm and increase your fertility too.
Another great source of healthy fat and protein. As it has healthy fat it might support the production of cell membrane which is essential for sperm cells. It may also help boost your sperm volume, as omega 3 fatty acids promote blood flow to your testicles. Walnuts also contain arginine that may promote sperm count. It may also reduce lipid peroxidation, Which is a cell damage process that harms sperm cells and sperm membranes. It has polyunsaturated fatty acids which may effectively replenish the sperm cells.
As per the studies I found walnuts have 13 grams of polyunsaturated fatty acids. As it replenishes sperm cells, preventing sperm damage as a result improves sperm motility, vitality and morphology.
More on it here.
Carrot has nutrients that may help to increase sperm count. It also plays a vital role in the maintenance of sperm health in men.Studies demonstrate that men who consume carrots daily could produce more quantity of sperms. Also, the sperm are of better quality and have better mobility that also helps in conception.
Final Words On Foods To Boost Male Fertility
In current times infertility is one of the common issues which affects thousands of men across the world.
If you are someone facing fertility issues, you might treat it by changing your lifestyle and diet. You could improve your general health by adding the above-mentioned foods.
However, there is no such evidence that supports the 100 percent guarantee of the effects of these foods.
At the same time, you could also use some of the best male enhancement pills so that they might be able to help you increase fertility.
If you are suffering from low testosterone levels or nutrient deficiencies there are chances that these fertility booster foods may help you.