Our world today is very fast-paced and stressful. Is it any wonder then that the average man’s sperm count has dropped steadily over the past 40 years? This is a scary scenario, especially for men. Most men do not give much thought to sperm health. Not only is the sperm count falling, but couples are opting to have children at later ages. This means that some couples are bound to face difficulties with fertility. This is a growing trend and is quite alarming.
First, what is male infertility?
In simple terms, male infertility is defined as the inability of a man to make his female partner pregnant usually dependent on the quality of his sperm cells.
What causes male fertility?
There could be many causes for infertility like low libido (sex drive), erectile dysfunction (commonly known as impotence), low sperm count, low sperm motility, or even low levels of testosterone. Infertility can have multiple causes and may depend on genetics, the general health of the individual, overall fitness, and certain diseases.
So is there a solution to this problem? Can we increase sperm count naturally? How to increase sperm count with food? Yes, to an extent. In some cases, food may not be the ultimate help and might require medical support with medicines or other treatments. But it is always good to start the natural way and try how it is capable of helping you. If it doesn’t work, you may move to medical advice and treatments.
How to increase sperm count with food?
The reproductive system relies on the nutrients and vitamins supplied to it just like any other organ in the body. Foods can influence the reproductive health of an individual by increasing the production of testosterone. This in turn increases sperm count, sperm motility, and quality. It is best to have natural food to increase sperm count. Here is a list of food items that boost sperm count:
The benefits associated with fish for sperm health are likely due to their high concentration of omega-3 fatty acids. Eating fish is also a good alternative to red and or processed meats which are detrimental to health. Processed meats can lower sperm count.
Eggs are a great option for foods to increase male fertility as they are filled with protein. Eggs also protect the sperm from damaging free radicals and improve sperm motility. The nutrients present in an egg improve fertility.
Folic acid is vital for the healthy development of sperm. Dark leafy vegetables are a rich in folic acid and spinach is an ideal supplement to include in your diet. Higher levels of folic acid help to reduce the number of abnormal sperms in the semen. This increases the chances of successful penetration of the sperm into the egg.
Vital vitamins such as A, B1, and C in bananas help the body manufacture healthier and stronger sperm cells. Bananas are rich in a rare enzyme known as Bromelain. This enzyme helps to prevent inflammation and also helps the body improve sperm quality and count. Bananas are a great food that increases sperm count for fertility.
5. Maca Roots:
Maca roots are known to increase sperm count and fertility in men. Maca root when used as a supplement tends to make men have an increased volume of semen as well and also possess sperms of better motility.
Asparagus is high in vitamin C and has a number of positive effects on sperm. Asparagus holds the ability to fight free radicals as well as protects the testicular cells. This paves the way to better sperm counts, increased motility, and sperm quality. Asparagus are great food items that boost sperm count.
7. Dark Chocolate:
Dark chocolate is another healthy food loaded with an amino acid named L-Arginine HCl which is proven to contribute to higher sperm counts and volume. Dark chocolate is another great food that can increase sperm count.
Walnuts are superfoods and a good source of healthy fats and protein. Generally, healthy fat is required for the production of the cell membrane for sperm cells. Omega-3 fatty acids help boost the volume of sperm by promoting blood flow to the testicles. Arginine content in walnut is said to contribute to the increase in sperm count. There are antioxidants present in walnuts which also help in removing toxins in the bloodstream.
9. Pumpkin Seeds:
Phytosterol is a component that is present in pumpkin seeds and is known to improve testosterone production in the body. This also helps to increase sperm count and fertility. Pumpkin seeds also contain omega-3 fatty acids that improve blood circulation and increase semen volume.
10. Zinc-rich Foods:
Zinc is an element that plays a huge role in the production of sperm cells. There are foods such as barley, beans, and red meat that are rich in zinc and should be included in your diet to have a higher sperm count. The deficiency of zinc can lead to a decrease in sperm motility, thereby reducing fertility.
11. Fruits and veggies:
A plant-based diet rich in vitamins and nutrients is the best and natural way to ensure an increase in sperm count and fertility. Particularly green leafy vegetables and beans (legumes)ensure higher sperm concentrations and better sperm motility. Plant-based whole foods are high in anti-oxidants like co-enzyme Q10, vitamin C, and lycopene. These micronutrients are essential for higher sperm concentrations.
Few other important pointers to bear in mind to increase sperm count and fertility:
a) Load up on fruits and vegetables
b) Exercise regularly
c) Get enough vitamin C
d) Relax and minimize stress
e) Get enough vitamin D
f) Minimize consumption of soy products
g) Take fenugreek supplements
h) Get enough zinc
i) Try ashwagandha which is a herb that may improve male fertility by boosting testosterone levels.
j) Minimize consumption of alcohol
k) Get adequate sleep
m) Minimize consumption of full-fat dairy products
n) Stay well-hydrated
o) Avoid fried foods or processed meats as much as possible
Infertility is fairly common nowadays and affects many men all around the world. It is important to ensure that you follow a healthy lifestyle and not let nutrient deficiencies or low testosterone levels be contributing factors to cause infertility. Hope this article helped. Do share it will your friends and family…