These easily accessible foods have the potential to significantly increase your fertility.
Male infertility resulting from low sperm count is frequently linked to inadequate levels of vitamins or zinc, indicating that making some dietary changes or incorporating fertility-boosting foods may help increase sperm count.
Low sperm counts are the leading reason for infertility in men. The World Health Organization (WHO) states that a sperm count of above 15 million per milliliter (m/mL) is considered normal, while anything lower is considered abnormal.
Read this article ‘Top Foods that Boost Fertility and Improve the Likelihood of Getting Pregnant’ to discover which foods can help improve sperm count and increase semen volume.
Nutritious Foods That Enhance Sperm Count Production
The fertility of a man can be influenced by the quality of his sperm. A man may still be fertile even with a low sperm count as long as the sperm is healthy. Free radical damage can harm the viability of sperm. Therefore, a high sperm count is not beneficial if the quality of the sperm is poor.
Consuming a nutritious diet high in antioxidants can enhance the quality of semen and safeguard the number and health of sperm, ultimately aiding in conception. Here is a compilation of nutrient-dense foods that can boost sperm count and volume:
1. Red, juicy tomatoes
Tomatoes are a valuable source of lycopene, an antioxidant that is thought to enhance sperm motility, structure, and function. Studies have shown that incorporating tomato juice and other antioxidant-rich foods into one’s diet can enhance sperm motility in men with infertility issues. Additionally, combining olive oil with cooked or processed tomatoes can aid in the absorption of antioxidants.
2. Walnuts
Walnuts are rich in omega-3 fatty acids. A research study with young men showed that consuming 75 grams of walnuts per day improved sperm vitality, morphology, and motility. Walnuts can be included in salads or eaten as a snack.
3. Pumpkin Seeds
Pumpkin seeds are rich in antioxidants, essential amino acids, and phytosterols that can improve male fertility. Research has shown that they have the potential to raise testosterone levels, as well as increase sperm count, motility, and vitality. Incorporating raw and organic pumpkin seeds into your diet by adding them to salads, cereals, or smoothies is a great way to reap their benefits.
4. Lentils
Lentils are rich in folic acid, an essential nutrient for male fertility. Studies indicate that insufficient folic acid consumption can increase the likelihood of chromosomal abnormalities in males. Adding lentils to your daily meals may improve fertility.
5. Berries
Various kinds of berries, including blueberries, strawberries, cranberries, and blackberries, contain high levels of anti-inflammatory and antioxidant properties such as quercetin and resveratrol. These substances have been demonstrated to improve the health, amount, and motility of sperm. It is advised to include a small serving of berries in your everyday meals, either by mixing them into a smoothie or incorporating them into yogurt for a delightful treat.
6. Pomegranates
The superfood contains a high amount of antioxidants. Research demonstrates that antioxidants can enhance testosterone levels, improve sperm quality, and boost libido. One particular study revealed that rats who consumed pomegranate juice daily for eight weeks experienced an increase in sperm cell concentration.
7. Dark Chocolate
Dark chocolate is a great source of the amino acid L-arginine, which can assist in boosting semen volume and sperm count. Furthermore, it contains antioxidants that fight off free radicals that may damage sperm quality. Eating a small portion of dark chocolate each day may aid in increasing sperm count.
8. Garlic
Garlic has allicin, an active component that boosts blood circulation. This increased blood flow helps protect sperm from damage by flowing to the sexual organs. Additionally, garlic contains selenium which enhances both sperm motility and vitality.
9. Eggs
Eggs are a valuable dietary source of protein and vitamin E, both of which are recognized for their ability to enhance the generation of sperm cells. They offer protection against oxidative stress to sperm and enhance their mobility.
10. Carrots
Carrots contain a high amount of beta-carotene, which is a strong antioxidant that helps protect sperm health by neutralizing free radicals. Additionally, the antioxidants present in carrots improve sperm movement by assisting them in reaching the egg.
11. Goji berries
The vibrant red berries possess potent antioxidant properties, combating oxidative stress and supporting the proper temperature regulation of the male reproductive system. Additionally, they enhance the production of sperm, while also promoting increased stamina and mood.
12. Ginseng
Ashwagandha, also referred to as the “king of herbs,” is a medicinal root with aphrodisiac properties that have been utilized in ancient healing traditions. A clinical trial conducted on 66 male participants revealed that the consumption of Asian ginseng extract led to a significant elevation in testosterone levels and sperm count. Moreover, it is purported to be effective in addressing erectile dysfunction. This herbal remedy can be easily incorporated into one’s daily routine by brewing a soothing tea using either fresh or dried Ashwagandha root.
13. Asparagus
Asparagus, abundant in vitamin C, serves to shield sperm from oxidative harm and enhance both sperm count and movement. Greater sperm count subsequently facilitates a higher number of sperm migrating towards the egg, thereby elevating the likelihood of successful reproduction.
14. Bananas
Bananas are rich in the rare enzyme bromelain, which plays a role in the regulation of sex hormones. In addition, bananas provide essential vitamins such as A, B1, and C, as well as manganese, all of which contribute to enhancing stamina and improving sperm production in men.
15. Green leafy vegetables
Leafy greens are sources of iron that are also rich in folic acid, a vitamin known to impact male fertility. Research indicates that men who consume substantial quantities of folic acid daily have a decreased likelihood of experiencing sperm abnormalities. Incorporating vegetables such as spinach, broccoli, green beans, and other dark leafy greens into one’s diet may aid in enhancing sperm count.
16. Zinc-rich Foods
Zinc can protect sperm cells from damage caused by free radicals and also increase sexual desire by preventing testosterone from turning into estrogen. This mineral is also proven to raise testosterone levels and improve sperm production and movement.
17. Oysters
Oysters serve as an excellent source of zinc, as well as important nutrients like taurine and glycogen which have been found to support the reproductive system. Studies have demonstrated that oyster extract can aid in the prevention of reproductive abnormalities and enhance sperm production.
18. Beef
Beef is a significant source of zinc, containing approximately 6.31mg of zinc per 100 grams of lean meat. Other food sources rich in zinc include red meat, barley, fish, and shellfish.
19. Fenugreek
One of the historical approaches for addressing reduced sex drive and diminished sperm quantity involves the use of fenugreek. Research has indicated that a unique and patented extract derived from fenugreek seeds has the potential to enhance semen quality and increase sperm count when taken over 12 weeks.
20. Olive Oil
Consistent intake of olive oil has been shown to enhance semen quality and increase sperm count. This is achieved through its ability to reduce levels of harmful cholesterol, leading to improved oxygen circulation to the testicles, maintenance of hormone balance, and promotion of the production of viable sperm.
The aforementioned compilation of food items is not exhaustive. Consumption of additional zinc-rich foods, as well as those containing vitamins A, B12, C, and folate, can enhance the production of healthy sperm in the testes. Before embarking on starting a family, it is advisable to consult with a dietitian to devise a health plan. Maintaining a nutritious diet contributes to overall well-being, potentially serving as a natural enhancer of sexual desire.
Key Pointers of ‘Top Foods that Boost Fertility and Improve the Likelihood of Getting Pregnant’
- A diet containing antioxidants, essential amino acids, vitamins, phytosterols, and zinc has the potential to improve semen volume, sperm count, and viability.
- Consuming foods that are high in antioxidants and have anti-inflammatory properties, such as tomatoes, pumpkin seeds, berries, walnuts, and pomegranates, can improve the movement, shape, and hormone levels in the sperm of males.
- Including folic acid-rich foods like lentils and leafy greens in the diet may have a significant impact on boosting male fertility.
- Moreover, incorporating foods like garlic, eggs, asparagus, and bananas into the diet can help counteract free radicals, stimulate blood circulation, and enhance sperm cell production.
