While the responsibility of bearing children brings a host of gynae issues for women to deal with, males are not completely off the hook either when it comes to reproductive health. One such issue is low sperm count. Sperm production is not an easy process. Scientific data suggests that men’s sperm count (on average) has steadily declined over the past 40 years or so. The two major reasons that cause such a decline are low testosterone levels, and a nutritional deficiency. Yes, foods that increase sperm count and diet play a vital role in ensuring healthy sperm production.
What is the food that increases sperm count in men?
Here is a list of food that increases sperm count. Have a look!
1. Vitamin C
Vitamin C carries immense nutritional value. It can be found in broccoli, tomatoes, Brussel, sprouts, and cabbage, all of which are superb choices of food that increase sperm count. Additionally, vitamin C combats oxidative stress and free radicals thereby maintaining good sperm health.
2. Dark Chocolate
Eating dark chocolate can give you many benefits related to sperm health. Processed from cocoa beans, dark chocolate contains a component called L-Arginine. It multiplies the semen and sperm volume significantly and also enhances orgasm. Eating chocolate is hard to stop but you must be careful about not overconsuming it as dark chocolate is loaded with antioxidants. Regular consumption of dark chocolate also improves sperm movement.
3. Fruits And Vegetables
Fruits and vegetables have to be mentioned in almost every discussion around health improvement. Thus, they are here too. Packed with vitamins, and several other nutrients, fruits, and vegetables improve the quality of sperm. Especially the orange and yellow ones are known to be rich in carotenoids that increase vitamin A content in the body. Likewise, red vegetables have lycopene which also enhances sperm quality.Â
4. Lentils And Beans
Lentils and Beans are packed with folate. It is an essential ingredient to boost fertility. Eating insufficient amounts of folate-rich food can increase the chances of chromosomal sperm abnormalities.
5. Seeds
Seeds are a powerhouse of nutrients ranging from vitamins, and minerals, to fiber, and fatty acids. Regular intake of seeds like flax seeds, chia seeds, etc. can give you the required dose of omega-3 every day. Moreover, seeds also contain folate which is a derivative of vitamin B and ensures steady sperm count and overall sperm health.
6. Oysters
Oysters are a great choice of food that increase sperm count. Being rich in zinc, oysters look after sperm motility and active libido. It boosts semen production and maintains high testosterone levels. So, if you are a lover of seafood, you have one more reason to feast on oysters.
7. Fish
In the category of seafood, fish is hardly unloved by anyone. It is not only a palate pleaser but also highly nutritious. The omega-3 content in fish works wonders for male fertility and sperm cell membranes. Different fish varieties are known to offer different benefits. Halibut and cod work on sperm quality, and tuna, bluefish, and salmon look after sperm count. This distinction is just based on research on men’s sperm health and the food that influences different aspects of it. Some of these benefits and their sources may overlap too.
8. Saffron
Saffron is the ultimate taste and aroma-enhancing spice. It’s almost like a food jewel. Apart from its ‘spicy’ qualities, saffron also has nutritional value for sperm health. It improves erectile functioning and also reduces stress and anxiety.Â
9. Bananas
Bananas are a dynamic fruit choice in food that increases sperm count. High amounts of Vitamin A, B1, and C boost sperm count and improve sperm quality. The presence of magnesium in bananas looks after sperm motility. Moreover, bananas also contain bromelain, an enzyme that prevents the body from inflammations which too, affects sperm health. Lastly, bananas keep you energized and your immune system strong.
10. Pomegranate Juice
Pomegranates are rich in zinc, and antioxidants, both of which increase sperm count and motility. One glass of pomegranate juice can cover 30% of your daily requirement of Vitamin C and folic acid.
11. Walnuts
Walnuts are versatile nuts. They enrich your body with healthy fat like omega-3 and lots of protein. Healthy fats pump sufficient blood into the testicles which promote sperm volume. Additionally, walnuts consist of arginine which significantly contributes to sperm count. It also protects the sperm cells from the impacts caused by lipid peroxidation, a cell damage process. The presence of polyunsaturated fats in walnuts enriches sperm cells with essential nutrients, thereby enhancing sperm vitality.
12. Eggs
Another variety of food that increases sperm count is an egg. Eggs are full of proteins and Vitamin E. Daily intake of eggs protects the sperm from the damage caused by free radicals. The zinc content in eggs supports healthy sperm motility. All these properties of eggs ultimately contribute to improved fertility.Â
The Bottom Line
Having a steady sperm count is essential for men’s reproductive health. Apart from lifestyle-related habits, food and nutrition play an integral role in ensuring the same. There is a food choice to deal with almost every sperm-related concern, be it motility, volume, or the count.