To be able to achieve a pregnancy, a man’s reproductive health is as important as a woman’s. The quality and quantity of sperm depend on several factors, with nutrition being a significant but often overlooked one. The role of nutrition in sperm quality can not be stressed enough. With the right nutritional intake, men can ensure good reproductive health and outstanding sperm count and quality. Here, we’ll discuss the impact of nutrition on sperm health and the best foods that increase male fertility.
Understanding Sperm Count & Its Impact on Fertility
To ensure adequate sperm health, it’s essential to understand sperm count and quality and how it can impact fertility. Let’s start with sperm count. Sperm count, as the name suggests, is the concentration of sperm present in the semen. Having a normal sperm count is crucial for conception. However, due to several factors, including, but not limited to, age, lifestyle habits, stress, and certain medical conditions, an individual’s sperm count may see a decline. This can lead to difficulty in achieving a pregnancy. But how low is a ‘low sperm count’? A sperm count lower than 5 million sperm per millilitre of semen is considered low sperm count. A semen analysis test can help identify this.
Now, let’s come to sperm quality. It’s as essential as sperm count and can impact a man’s fertility and ability to impregnate his partner. Sperm quality involves the viability of sperm cells, including motility (ability to move), morphology (shape and structure), and genetic integrity. Men who wish to experience parenthood must ensure their sperm quality is on point. However, like sperm count, sperm quality can also degrade due to reasons similar to those discussed before.
Fortunately, both sperm count and quality can be effectively improved by making some lifestyle changes, including maintaining a healthy fertility diet – eating foods increase male fertility.
The Influence of Nutrition on Sperm Count & Mortality
Nutrition has a pivotal role in a man’s reproductive health. Nutrition can impact the quality and quantity of sperm and, ultimately, a man’s fertility. Therefore, getting adequate nutrition is crucial for ensuring the complex spermatogenesis process. Spermatogenesis refers to the production of cells within the testes. To ensure healthy sperm production, consuming zinc, folate, vitamin C, vitamin E, omega-3 fatty acids, and selenium is very important.
- Zinc: Zinc helps DNA synthesis, testosterone metabolism, and cell division, which are necessary for spermatogenesis.
- Folate & Vitamin C: They are antioxidants that protect sperm cells from oxidative damage and increase motility.
- Vitamin E and Selenium: They also contain antioxidant properties, which help maintain the integrity of sperm cell membranes and DNA.
- Omega 3 Fatty Acids: They help sperm membrane fluidity and also have known impacts on improving sperm motility.
Eating foods that increase male fertility and contain all these nutrients can significantly improve sperm count and quality. In addition, nutrition can also impact hormonal balance, which is related to reproductive function. Poor nutrition can trigger hormonal imbalances, impacting sperm count and mortality. Maintaining proper health by consuming healthy foods and exercising is also crucial to maintaining hormonal balance and preventing fertility issues.
17 Nutrient-Rich Foods For Improving Sperm Count and Quality
Several foods are linked with improving sperm count and quality, giving men better chances at experiencing parenthood. Some foods with known benefits in improving sperm count and quality, include:
Eggs
Eggs contain adequate amounts of Vitamin E and protein, which can help improve sperm motility. Eating eggs also ensures the sperm is safeguarded from free radicals, subsequently enhancing fertility in men. Eggs are also a rich source of zinc, which is known to boost sperm motility.
Oysters
Oysters contain Vitamin B12, Zinc, Selenium, and Vitamin. Since vitamin B12 is essential to sperm health, particularly DNA synthesis and integrity. The Zinc content in oysters can improve testosterone levels as well as sperm volume
Spinach
Spinach is known to impact fertility in men, chiefly because of its high concentration of folic acid. Adequate folic acid is essential for men because it plays a significant role in preserving the shape of the sperm and preventing abnormalities.
Avocados
Avocados are rich in numerous B vitamins, particularly folic acid, which works exceptionally well for improving fertility in both men and women. For men, avocados improve the sperm count.
Bananas
Bananas are excellent for increasing sperm production. This fruit contains copious amounts of Vitamins B1 and C and magnesium, which are crucial for sperm mobility and production.Bananas also contain a protein called Bromelain, which is known to boost sperm count and motility.
Dark Berries
Dark berries, such as blueberries, elderberries, etc., contain antioxidants that can help improve sperm count, motility, and morphology. They can be added to salads or consumed as healthy snacking options.
Pomegranate Juice
Pomegranate juice has various benefits thanks to its high antioxidant content. It’s also a great way of boosting sperm count. The antioxidant content in pomegranate helps improve sperm quality. In addition, it also contains vitamins C and E, essential for healthy sperm production. It can be consumed daily.
Walnuts
Nuts, like Walnuts, are rich in healthy fats and proteins, which are necessary for the production of sperm cell membranes. They contain omega-3 fatty acids, which increase sperm volume by boosting blood flow to the testicles. In addition, walnuts have arginine, which is linked with increasing sperm count.
Brazil Nuts
Another type of nuts, Brazil Nuts, are also considered effective in increasing sperm motility. They contain Selenium, a mineral that the body can not synthesise. So, it’s important to get this mineral through food. Each Brazil Nut contains 70 to 90 mcg of Selenium. Therefore, taking only 1 to 2 nuts a day is enough for reaping its benefits for reproductive health.
Beans & Lentils
Beans and lentils contain protein, fibre, and folate. Both folic acid and fibre help maintain hormone levels in the body. Lentils, in particular, are rich in high levels of polyamine spermidine, which helps sperm fertilise eggs.
Pumpkin Seeds
Pumpkin seeds contain phytosterols, which are known to improve testosterone production in the body. This helps increase sperm count and fertility. These seeds also have omega-3 fatty acids, which improve blood circulation and enhance semen volume.
Asparagus
Asparagus contains vitamin C, which can positively impact sperm health. It also contains sperm count and motility and enhances sperm quality.
Dark Chocolate
Dark chocolate contains amino acid, called L-arginine hydrochloride. It contributes to increased sperm count and volume. Limited amount of dark chocolate can improve sperm count.
Fatty Fish
Sperm from healthy men contains more omega-3 fatty acids than sperm from infertile men. Your man can get omega-3s by eating fatty fish like salmon, herring, sardines and anchovies.Omega-3 fatty acids also improve blood flow to the genitals, which can help your man in bed.
Broccoli
Green vegetables, including Broccoli, contain folic acid (also known as vitamin B9). Folic acid is known for its role in men’s fertility. Men who take folic acid daily have seen their sperm count increase significantly, sometimes up to 70%.
Lean Meats
Lean protein sources such as chicken, turkey, and tofu are considered beneficial for reproductive health in men. These foods can help maintain healthy sperm counts and reduce inflammation.
Quinoa
To maintain fertility and hormone balance, healthy sugar levels in the body are also important. Whole grains, such as quinoa, brown rice, and oats, are great for achieving this. Whole grains contain fibre, important for supporting hormonal metabolism and promotes regular ovulation.
Indian Foods That Can Increase Sperm Count
Many Indian foods are packed with nutrients that can improve sperm health and overall male fertility. Here are some Indian foods that can help boost fertility in men:
- Ghee or Clarified Butter: Ghee is a common cooking ingredient in India, offering more than just flavour. In Ayurveda, it’s used to boost sperm count, motility, and overall reproductive health.
- Ayurvedic Ingredients: Several Ayurvedic ingredients can be highly beneficial in your fertility journey.
- Safed Musli: This ayurvedic herb can be consumed in powder form and is believed to enhance sperm count, motility, and quality.
- Ashwagandha: This adaptogenic herb is considered an essential ingredient in Ayurveda. According to several studies, this ingredient can increase sperm count, motility, and volume.
- Mucuna Pruriens (Kaunch Beej): Also known as velvet bean, Kaunch Beej is linked to improving testosterone levels, sperm count, and motility.
It should be noted that an Ayurveda practitioner must be consulted before consuming these Ayurvedic ingredients. They can help you guide the usage of these ingredients to prevent any complications from occurring.
Foods To Avoid To Maintain fertility
Now that we have discussed foods that can help improve sperm count and quality let’s look at what should be avoided. There are certain foods that can have a negative impact on your reproductive health. Therefore, if you are looking to improve the health of your sperm and increase your male fertility, you must avoid these foods:
Processed Meats
First, let’s talk about processed meat. Consuming too much processed meats can negatively impact sperm count and quality. This happens because of the harmful fats and additives found in processed meats like sausages, bacon, and beef.
Soy Products
According to some studies, consuming too much soy, which contains plant-like estrogens, might impact sperm count. However, consuming soy in moderate amounts is likely fine.
Fast Food
Consuming fast food occasionally isn’t harmful. However, if you eat it a lot, it can have a negative effect on your health, including your sperm health. Fast food is full of high-fat, high-sodium, and high-sugar ingredients.
High-Fat Dairy Products
While most people believe that milk is good for you, researchers have a different view on this. Dairy products such as whole milk, ice cream, heavy cream, and cheese are high in fat. They contain saturated fats, which can negatively affect your overall health, including sperm health.
Trans Fats
Trans fats are fats found in processed foods and some vegetable oils, and they are linked to various health conditions. According to several studies, consuming trans fats can impact sperm count, motility, and overall sperm health.
Caffeine
Too much caffeine has been linked to reduced sperm motility and sperm count. While this area still requires some research, it’s important to consume caffeine in moderation.
High Alcohol Intake
Frequent and excessive consumption of alcohol can have negative effects on testosterone levels, sperm production, sperm motility, and even libido.
Sugary Drinks & Snacks
Drinks and snacks with excessive sugar can lead to weight gain and insulin resistance, which is linked to poor sperm health. Therefore, sugary beverages such as packed juices or snacks like candies must be completely avoided.
Refined Grains
White rice, bread, and pasta are foods made with refined grains. They do not contain any fibre or nutrients and are linked with spiking insulin and information, which can impact sperm health.
High-Mercury Fish
Fish with high mercury content, such as sharks, king mackerel, and swordfish, can accumulate mercury in the body, which can be harmful to sperm quality and overall fertility in men.
Foods with High Sodium Content
Foods with high sodium content, such as processed snacks and fast foods, increase the risk of high blood pressure and cardiovascular diseases. This, in turn, affects blood flow to reproductive organs and hormonal balance in the body. Therefore, these foods must be consumed in moderation or completely avoided.
Artificial Sweeteners
Several people supplement sugar with artificial sweeteners, which are marketed as healthy but aren’t. They are usually available in snacks and beverages or as supplements. These sweeteners are linked with poor sperm quality.
Other Ways To Improve Sperm Count & Quality
There’s no quick fix for dramatically improving sperm health. Making some lifestyle changes and following them without fail can make a significant difference in improving your reproductive health. Other than eating the healthiest fertility foods, several factors can impact sperm health. Here’s a breakdown of things you can do in addition to eating fertility-boosting foods to improve your sperm health:
- Exercise Regularly: Exercising regularly is a powerful tool for improving sperm health. Regular physical activity is linked with elevating testosterone levels. Good testosterone levels mean improved sperm cell production. In addition, exercising improves reproductive gland function, which can cause a potential increase in seminal fluid volume and increase overall sperm volume.
- Drink Enough Water: It’s important to remain hydrated, in addition to eating the right foods. Sperm cells travel within the seminal fluid. Water is the chief component of seminal fluid. Maintaining proper hydration can contribute to sperm volume. In addition to that, water also helps flush out toxins from the body, creating a healthier environment for sperm production.
- Manage your Stress Levels: Taking too much stress can impact healthy sperm production. Therefore, it’s important to manage stress levels. Stress can also impact hormone levels in the body, causing testosterone production to decrease. This may lead to lower sperm volume. Practising yoga or meditation to de-stress can be helpful.
- Avoid Smoking & Excessive Alcohol Consumption: Unhealthy habits, such as smoking or excessive alcohol consumption, can damage sperm cells. Smoking is linked with damaged sperm motility, morphology, and overall quality. On the other hand, consuming too much alcohol can cause hormonal disruption and impair sperm production. It’s important to keep these habits in check and avoid them altogether if possible.
Ensuring proper sperm count and quality is important for a seamless journey towards parenthood. Nutrition is a major factor impacting reproductive health in men; therefore, making the right choices about which foods to eat and avoid is of paramount importance. A fertility-boosting diet can help men achieve parenthood. Beyond diet, maintaining a healthy lifestyle and parting from unhealthy habits can play an important role in keeping fertility issues at bay.
FAQs
Which food increases sperm very fast?
There are several foods that can increase sperm count fast, including, but not limited to, oysters, garlic, walnuts, dark chocolate, eggs, bananas, berries, avocados, broccoli, and lean meats.
What foods are good for low sperm count?
Foods rich in zinc, antioxidants, and omega-3 fatty acids are considered excellent for increasing sperm count. These may include oysters, spinach, and walnuts.
How can I increase my low sperm count fast?
To increase your low sperm count fast, you must modify your eating habits, consume a balanced fertility diet, get enough physical activity, manage your body weight, and maintain your stress levels.
Which fruit is best for sperm?
A diet rich in fruits can improve sperm health. The best fruits for improving sperm health include apples, bananas, avocados, berries, and pomegranates.
Which dry fruit increases sperm?
Dry fruits rich in omega-3 fatty acids, folate, and antioxidants can be beneficial for sperm health. These fruits include almonds, walnuts, and hazelnuts.
Kashmera Hazra is an engineer turned writer. She is an alumnus of the prestigious university Birla institute of technology, Mesra, and has several international journals and research papers in her name. She worked as a content writer with HealthKart and has over six years of experience in this field.
