In this article, we will be discussing on 31 best foods to increase sperm count , The human body is an incredible piece of machinery. We ar...
In this article, we will be discussing on 31 best foods to increase sperm count,
The human body is an incredible piece of machinery. We are biologically built to run effectively by consuming nutritious food that provides us with the energy to not only exert ourselves physically but also to feed the neurons that fire within our brains.
Our brains are hundreds of times more sophisticated than the world’s most advanced computers.
A brain can keep your body operating on unconscious activities like breathing or keeping your heart beating, but it can also release chemicals that help us cope with everything we experience during the day.
When you are fatigued, your body will release certain hormones, different hormones when it is time to get up, more hormones when you are pleased, and various hormones again when you are anxious or angry.
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That doesn’t even take into account the plethora of hormones, enzymes, and other goodies your brain produces to alert your body that it’s time to release an egg from one of your ovaries at the optimal moment for your body to conceive.
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So, what happens when those hormones aren’t produced at the appropriate time or in the right quantities?
Most individuals see their doctor and leave with a prescription for medications to help control those hormones.
What they don’t realize is that such chemical concoctions may sometimes cause other problems with your body’s smooth functioning, even if they are treating the primary condition you intended to solve.
It is a fact that when you modify your nutrition and food habit, your body becomes significantly more capable of producing the correct quantities and types of hormones that you require to feel good, be healthy and also increase sperm count that responds effectively to infertility treatments.
You may also discover that a leisurely 30-minute walk every day will improve your health even more.
You’ll be outside, which improves your Vitamin D consumption, and you’ll be mildly active, which increases your endorphin levels.
You may also notice that you start to lose weight and have a lot more energy during the day.
There are several health benefits to eating the appropriate meals with the optimum quantities of nutrients, vitamins, and minerals, but the most important factor is your own biological awareness.
Your brain, you see, may choose not to release the necessary hormones into your system in order for you to increase sperm count and become pregnant naturally.
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until it appears that the appropriate environment has been formed to bring an embryo to term
Furthermore, numerous medical studies have indicated that changing your food and lifestyle might minimize ovarian cysts and menstrual cramps.
Naturally, changing your nutrition and hormone levels is only one element of overcoming infertility. There are several more factors to consider as well.
Foods To Increase Sperm Count- 31 Best Foods To Eat When Trying To Conceive
It has long been established that foods high in fiber and low in fat aid to improve your body’s general health. Simple foods such as fruits, legumes, vegetables, and nuts, as well as lean beef or chicken, should be included in your diet.
Finding foods that include natural sources of folic acid and Vitamin B can also assist to enhance your natural immune system and produce a suitable environment for conception.
Folic acid also helps to prevent birth abnormalities such as spina bifida and can lower the risk of miscarriage.
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Of fact, simply adding one or two types of foods to your diet may increase your chances of conception slightly, but they will not cure infertility.
A well-balanced diet combined with modest exercise will aid in the improvement of your general health and hormone balances.
Sperm count and motility are two of the most important sperm factors influencing a man’s fertility.
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Consuming Vitamin C, Vitamin E, Folate, and other antioxidants present in fruits has been demonstrated to boost sperm count and motility.
As a result, this article will go through a variety of fruits and foods that have the ability to boost sperm count and motility due to the nutrients found within them performing the hard work.
However, due to the high quantities of sugar in fruits, we must offer a word of warning and urge that they be taken in moderation. Excess sugar, as one might assume, has been proven to have a detrimental influence on sperm.
This is one of the primary reasons why men are typically advised to adopt a primarily ketogenic diet in order to boost fertility and address antioxidant shortages with a male preconception vitamin.
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With those warnings out of the way, let’s look at some fruits that might help boost sperm count and motility in your diet!
Here are few fertility-promoting foods that male partners should include in their diets while attempting to conceive:
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| Photo: Oysters |
1. Oysters
Oysters are naturally high in zinc, which is one of the most important elements for male fertility and sexual reproductive health in general.
Zinc helps to increase testosterone levels while also increasing sperm motility and count. It is necessary for sperm function and acts as a hormone balancer, as well as a protector against heavy metals and cigarette carcinogens.
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2. Whole grains:
Whole wheat pasta, bread, and brown rice increase sperm count significantly.
3. Omega 3 fatty acids:
The study says fatty fish, flaxseed, or in supplement form increase sperm production
4. Olive Oil:
Olive oil is said to as a superfood. It is the most nutritious and healthiest of all the oils. EVOO, or Extra-Virgin Olive Oil, is made from the initial pressing of olives and is unrefined.
EVOO is a great oil to incorporate in your daily fat diet because of the omega 9 fatty acid oleic, as well as vitamin E, and the enormous anti-inflammatory effects. Aim for 2 Tablespoons, which is the standard quantity in salad dressing.
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| Photo: Kiwi Fruit |
5. Kiwi
The vitamin C content in kiwifruit is nearly equal to the daily value for males. Oral vitamin C intake has been demonstrated in studies to increase sperm motility, count, and morphology.
Red peppers, citrus fruits, tomatoes, broccoli, Brussels sprouts, and cabbage are also high in vitamin C.
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| Photo: Vegitable |
6. Dark Green, Leafy Vegetables
Folate (also known as vitamin B9 in food or folic acid), which is abundant in spinach, kale, romaine lettuce, Brussels sprouts, and asparagus, can aid in the production of robust, healthy sperm.
7. Zinc-Rich Foods
Any food high in zinc protects sperm from free radical damage. It also increases libido. Zinc is abundant in all types of fish. Consume nuts, beans, whole wheat grains, fortified cereals, and dairy products to increase your zinc consumption.
Zinc is essential for the formation of sperm cells. Zinc-rich foods such as barley, beans, and red meat should be included in your diet if you want to increase your sperm count. Zinc deficiency can also cause a reduction in sperm motility, lowering fertility.
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8. Avocado:
Avocado is high in important fatty acids, which are required for the production of sperm. Your guacamole is high in vitamins K, B6, B9, C, and E, as well as magnesium and potassium which increase sperm count.
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9. Berries:
Berries are high in antioxidants, vitamins C and K, folate, magnesium, and potassium. Berries are low in sugar and anti-inflammatory delicious delights. Aim for one cup of this delight every day.
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| Photo: Dark Chocolate |
10. Dark Chocolate
Swap milk chocolate for dark chocolate, which includes arginine, an amino acid. Arginine supplementation may increase sperm count and quality over time.
It contains L-Arginine HCl, an amino acid that has been shown to increase sperm count and volume. Consumption in moderation can enhance sperm counts to some extent.
11. Salmon
The omega-3 fatty acids present in high concentrations in fish, particularly salmon, mackerel, anchovies, herring, and sardines, may help increase sperm quality and quantity. Add chia seeds and ground flaxseeds to smoothies or sprinkle on plant-based yogurt for a vegan/plant-based alternative.
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12. Walnuts
Nuts are high in protein and healthy fats. Healthy fat is essential for the formation of sperm cell membranes.
These omega-3 fatty acids also assist increase sperm count by increasing blood flow to the testicles.
The arginine component of walnuts helps to enhance sperm count. The antioxidants in walnuts also aid in the removal of pollutants from circulation. It is also known as brain food, it boosts sperm viability.
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| Photo: Nuts |
13. Brazil Nuts
The selenium in Brazil nuts may help increase sperm motility, particularly when coupled with vitamin E. Selenium is a trace mineral that is frequently deficient in American diets, thus supplementation may be beneficial.
14. Shrimp and prawns:
These are a fantastic source of protein. They also provide nutritional value in the form of vitamins B3, B6, B12, E, and D. These delectable shellfish are also high in selenium, which is beneficial to sperm health and motility.
15. Water
Staying hydrated is essential for good health, and water also aids in the production of healthy seminal fluid.
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Photo: Goji Berries |
16. Goji Berries
Goji berries are a superfood for increasing sperm count. In generally found in India. Goji berries boost mood and warmth surrounding the scrotum sac, making it ideal for sperm production.
Although there is no scientific evidence to support this, it does contain antioxidants that increase sperm motility and fertility.
17. Maca Root
Maca root is a Peruvian medicinal plant with a long history of usage in traditional medicine as a libido stimulant that may also increase sperm quality.
It’s technically a powdered root vegetable with a nutty flavor. Use it in smoothies or sprinkle it on porridge.
18. Eggs
Because eggs are high in protein, they are a good choice for increasing sperm count. Eggs also shield sperm from free radical damage and enhance motility.
The nutrients of an egg aid in the development of stronger and healthier sperm, therefore improving fertility.
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| Photo: Fenugreek |
Fenugreek, often known as ‘methi,’ is a traditional Indian/Pakistani/Bangladeshi spice that is believed to boost sperm count and libido. It may be used to make dal or any other veggie dish.
20. Spinach
Folic acid is essential for the proper growth of sperm. Folic acid is abundant in leafy vegetables, and spinach is an excellent supplement to add to your diet.
Higher amounts of folic acid help lower the number of defective sperm in sperms, improving the odds of the sperm successfully penetrating the egg.
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| Photo: Beef |
21. Beef
Zinc is also available in red meats such as beef. Beef is also high in folic acid and selenium, both of which assist increase sperm health. Consume steak if you enjoy meat; it will help with sperm production and motility.
22. Bananas
A banana’s vitamins A, B1, and C help the body produce healthier and stronger sperm cells. These vitamins also affect sperm count.
Bananas are high in these vitamins and include Bromelain, an uncommon enzyme. This enzyme helps the body enhance sperm quality and count while also preventing inflammation.
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| Photo: Garlic |
23. Garlic
Garlic prevents cancer and increases sperm production in the scrotum. It includes allicin, which is necessary for increasing blood circulation to the proper areas of the body.
Blood smoothly circulates to the sexual organs, protecting them from harm. Selenium, another essential enzyme present in garlic, aids in sperm motility.
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| Photo: Asparagus |
24. Asparagus
This delicious vegetable is high in vitamins K, A, B9, and selenium, which help with sperm production. It only takes 3–4 spears on your dish. It tastes well steamed, roasted, or even grilled.
Asparagus is also rich in Vitamin C, which protects sperm from free radicals. It even increases sperm count and reproductive chances by assisting them in swimming towards the egg.
25. Lentils
Cooked lentils are high in folic acid, which acts as a catalyst in the production of sperm. Because a lack of folic acid might result in chromosomal defects in males, it is important to take lentils on a daily basis.
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26. Pumpkin Seeds
Pumpkin seeds include phytosterol, which has been shown to increase testosterone synthesis in the body. This contributes to an increase in sperm count and fertility.
These seeds also include omega-3 fatty acids, which help to enhance blood circulation and boost sperm volume.
27. Ashwagandha
Ashwagandha (Ginseng), This ancient root is an excellent aphrodisiac and has been used in cuisine for centuries.
It is claimed to not only boost testosterone levels but also aid in the treatment of erectile dysfunction. It is available in fresh or dried form and may be eaten as tea.
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| Photo: Tomatoes |
28. Tomatoes:
While tomatoes are high in vitamins C, K, and A, it is the lycopene found in ripe tomatoes that makes them a sperm’s best friend.
Recent research in the United Kingdom discovered that taking 2mg of lycopene twice a day boosted sperm count by up to 70%. That’s how much is in one medium tomato.
29. Pomegranates
The study says Pomegranates are sex desire boosters. Because they are high in antioxidants, they assist to enhance the quantity and quality of sperm production.
Pomegranates can be consumed in raw or juice form every other day.
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| Photo: Raspberries |
30. Raspberries, Strawberries, Cranberries, Blueberries
Raspberries, strawberries, cranberries, and blueberries contain strong antioxidants and anti-inflammatory elements such as quercetin and resveratrol, which aid in the quality and production of sperm.
31. Carrots
Carrots can be eaten as a vegetable or as a snack. Carrots are high in beta-carotene, an antioxidant that keeps sperm healthy by shielding it from free radicals. This, in turn, improves sperm motility, allowing it to reach the egg.
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Foods to Avoid When Trying to Conceive
If you’re already having trouble conceiving, you could consider decreasing or eliminating certain foods from your diet.
Caffeine use has been proven to reduce reproductive rates by up to 50%. While you may feel that avoiding coffee in the morning is the only way to go,
It’s important to examine how many other foods and beverages have hidden quantities of caffeine that might be impacting your ovulation rate and hormone balances.
Caffeine is also present in chocolate and soda. There are other caffeine-containing pain relievers on the market, such as Anacin and Excedrin.
Alcohol can also have an adverse effect on your fertility rate. Take it out of your diet for at least four months before attempting to conceive. The same might be said about smoking.
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| Photo: Fried food |
1. Fried food
These difficult-to-avoid meals can lower sperm quality.
2. Processed Meat
Bacon, ham, sausage, hot dogs, corned beef, beef jerky, tinned meat, and meat sauces can all reduce sperm count.
3. Caffeine
Are you ready for Starbucks? Not so quickly! Caffeine use by both men and women in the weeks preceding conception has been related to an increased chance of miscarriage, according to research.
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4. Alcoholic Beverages
The study says 14 mixed drinks in a week can drop testosterone levels and reduce sperm count. In reality, studies suggest that heavy drinking (five or more drinks in a two-hour period) has a detrimental impact on sperm.
It is not an easy effort to change his diet and eating habits. But when the larger picture involves not just having a kid, but also living a healthy lifestyle, it’s much simpler to come on board.
5. Cheese
Cheese has been linked to poor sperm quality as compared to individuals who consume less. Researchers at Harvard discovered that even three servings of cheese per day were related to signs of poor sperm quality, which may be a reason to avoid cheese when trying to conceive.
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Sources:
https://en.wikipedia.org/wiki/Semen_analysis
https://www.nefertility.com/international-fertility-blog/maximizing-male-fertility
Afeiche M, Williams PL, Mendiola J, Gaskins AJ, Jørgensen N, Swan SH, Chavarro JE. Dairy food intake in relation to semen quality and reproductive hormone levels among physically active young men. Human reproduction. 2013 Aug 1;28(8):2265–75. doi:10.1093/humrep/det133
Akmal M, Qadri JQ, Al-Waili NS, Thangal S, Haq A, Saloom KY. Improvement in human semen quality after oral supplementation of vitamin C. J Med Food. 2006;9(3):440–442. doi:10.1089/jmf.2006.9.440
Fallah A, Mohammad-Hasani A, Colagar AH. Zinc is an essential element for male fertility: a review of Zn roles in men’s health, Germination, Sperm Quality, and Fertilization. J Reprod Infertil. 2018;19(2):69–81.
Moslemi MK, Tavanbakhsh S. Selenium-vitamin E supplementation in infertile men: effects on semen parameters and pregnancy rate. Int J Gen Med. 2011;4:99–104. Published 2011 Jan 23. doi:10.2147/IJGM.S16275
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