Men with low sperm counts who are infertile frequently have vitamin or zinc deficiency; this suggests dietary changes or fertility foods to increase sperm count.
The most frequent reason for male infertility is low sperm counts. The World Health Organization (WHO) states that sperm counts above 15 million per milliliter (m/mL) are considered healthy, whereas counts below that level are considered unhealthy.
Exceptional Foods to Boost Sperm Count
Sometimes, the sperm’s quality affects fertility as well. If a man has healthy sperm, even with a low sperm count, he may still be fertile. The sperm’s viability is impacted by free radical damage, which is susceptible to occur. Therefore, having a high sperm count is useless if the sperm is of poor quality.
However, consuming a nutritious diet high in antioxidants can enhance the quality of the semen and safeguard the quantity and viability of the sperm. The foods that raise sperm count and semen volume are listed below:
They contain a lot of lycopene, an antioxidant that enhances sperm activity, shape, and motility. According to research, regular tomato juice drinking can increase sperm motility in infertile men. For better antioxidant absorption, you can also add olive oil to cooked or processed tomatoes.
2. Pumpkin Seeds
Pumpkin seeds have anti-oxidants, necessary amino acids, and phytosterols that improve male fertility. Studies have shown that they can raise testosterone levels in the blood as well as sperm counts, motility, and vitality. You can use raw, organic pumpkin seeds as a garnish for salads, breakfast cereals, and smoothies.
Quercetin and resveratrol, a potent anti-inflammatory and antioxidant compounds are present in all berries, including blueberries, strawberries, cranberries, and blackberries. They are recognized for enhancing sperm quality, quantity, and motility. A handful of berries can be consumed each day, either in a smoothie or as a tasty treat when topped with yoghurt.
Omega 3 fatty acids are abundant in walnuts. Men between the ages of 21 and 35 who consumed 75 grams of walnuts each day saw an improvement in sperm viability, morphology, and motility (4). Any salad can be topped with walnuts, or you can eat them on your own as a snack.
Antioxidants abound in pomegranates. According to studies, they boost sperm quality, testosterone levels, and sex drive. According to one study, mice given pomegranate juice daily for roughly eight weeks had higher densities of sperm cells.
Protein and vitamin E, which are known to promote the formation of sperm cells, are both abundant in eggs. They increase sperm motility and shield them from free radical damage.
Allicin, an active component in garlic that promotes blood circulation, is present in garlic. As a result, blood rushes to the genitalia, shielding the sperm from harm. It also contains selenium, which increases the vitality and motility of sperm.
The uncommon bromelain enzyme found in bananas controls sex hormones. Bananas also include vitamins A, B1, and C, which help men have more energy and make more sperm.
9. Leafy Green Vegetables
Folic acid, which is abundant in leafy greens and is important for male fertility. Additionally, research reveal that men who regularly consume large doses of folic acid have a lower risk of developing defective sperm. Including dark green leafy foods like spinach, broccoli, green beans, and others can assist to increase sperm count.
10. Olive Oil
Regular olive oil consumption raises sperm and semen counts. It works by reducing levels of bad cholesterol, which increases blood flow to the testicles and promotes the production of healthy sperm.
The list of foods above is not all-inclusive. It encourages healthy sperm production in the testes to consume additional meals high in zinc, vitamins A, B12, C, and folate. Plan your health and consult a dietitian if you want to start a family. A balanced diet can be an aphrodisiac in and of itself because it keeps your body and mind young.