Male fertility plays an important role in a couple’s ability to conceive. In fact, it is as important as female fertility. Male fertility is determined by sperm count and the motility of the sperm.
Sperm count plays an important role in male fertility. Simply put, the more sperm you produce, the more chances you have of creating a healthy and potent sperm that will be capable of fertilizing an egg.
Problems like low sperm count require medical attention. Even undergoing fertility treatment can help men overcome this problem. Apart from this, one can also create a diet that compliments the treatment and includes foods and nutrients or supplements that are known to help increase sperm count. Healthy dietary habits have been found to improve the quality and number of sperm over a period of time.
Different kinds of foods for healthy sperm can be included in your daily diet. These foods must contain natural nutrients that can trigger sperm production and make them stronger and thicker.
The Link Between Food and Fertility
What you eat can have a big impact on your sperm health. Low sperm count, or oligospermia, means there aren’t enough sperm in your semen, which can make it harder to conceive. Semen analysis is often the first step taken by fertility specialists to evaluate sperm health and identify areas for improvement. Complementary to male infertility treatments, improving your diet with certain foods that are packed with nutrients can give your sperm a boost, helping you become a father.
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Role of Food to Improve Hormones: A nutritious diet rich in unsaturated fats, whole grains, fruits, and vegetables can enhance sperm count and quality by supporting testosterone levels and reducing oxidative stress through essential nutrients like zinc, vitamin C, and omega-3 fatty acids.
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Role of Food to Increase Sperm Count: Emphasising plant-based proteins over animal proteins, such as legumes, seeds, and nuts, further promotes reproductive health and hormonal balance, making a fertility-friendly diet crucial for men’s preconception health.
Essential Nutrients for Sperm Count
Antioxidants
Antioxidants are like superhero shields for your sperm, protecting them from damage that can harm their DNA and make it harder for you to become a dad. You can find antioxidants in tasty treats like berries (blueberries, raspberries, strawberries), dark chocolate, and pomegranates.
Omega-3 Fatty Acids
These healthy fats, found in nuts and seeds like walnuts, flax seeds, and chia seeds, are essential for making sure your sperm are healthy in terms of quality, quantity, and movement.
Coenzyme Q10
This antioxidant, found in whole grains, fatty fish, and meats, helps your sperm produce the energy they need to swim like champions.
L-Arginine
Found in dark chocolate, L-arginine is an amino acid that can help you produce more sperm and make them better swimmers.
Foods to Boost Sperm Count and Enhance Male Fertility:
Walnuts
Walnuts are like tiny fertility powerhouses. They’re loaded with omega-3 fatty acids, zinc, and antioxidants like vitamin E and polyphenols. These nutrients work together to protect your sperm from damage, improve their shape, and enhance their ability to swim efficiently.
Fruits and Vegetables
A diet rich in colourful fruits and vegetables is crucial for healthy sperm. Here are some superstars:
- Asparagus – High in vitamin C, which protects sperm from damage, helps them multiply, and improves their movement.
- Tomatoes – These are packed with lycopene, a powerful antioxidant that enhances sperm count and quality. Even tomato-based foods like ketchup and sauces can help!
- Citrus fruits – Oranges, grapefruits, and lemons are loaded with vitamin C, which plays a huge role in keeping sperm active and preventing them from clumping together.
Whole Grains, Legumes, Nuts, Seeds, and Olive Oil
For sperm increase, other food groups can also be explored. For example, whole grains such as whole wheat bread & millets are highly recommended. Legumes like the different kinds of pulses (daals), beans, and sprouts are also recommended as rich sources of folic acid.
Another food group that gives a power booster of antioxidants, vitamins, and essential fats includes seeds (e.g., flaxseed or alsi, pumpkin & sunflower seeds) and olive oil. These are natural sources of Vitamin E and come loaded with antioxidants & Vitamin C, which naturally improve the quality and number of sperm in men.
Poultry, Dairy Products, and Meat
The list of foods to increase sperm count cannot skip poultry, dairy products, and meat.
Eggs contain amino acids like D-aspartic acid, as do dairy products like cheese and paneer. Paneer also supplies the required amino acids that boost testosterone levels in men.
D-aspartic acid has been found to increase sperm motility and lead to an increased number of sperm. Eggs are another good source of zinc, which, as mentioned before, is the star nutrient in foods for healthy sperm.
L-arginine is an amino acid that is helpful for sperm function and health. It is present in poultry like chicken and eggs, dairy products like cheese, yogurt, and milk, and red meat. Therefore, an ideal choice in foods for male fertility.
Foods to Avoid:
For sperm increase, food can be beneficial. However, the food you consume can also harm sperm count and sperm quality. Avoiding these foods will help keep your sperm healthy and strong and improve your sperm count.
Soy
Soy and soy products can be detrimental for sperm production due to the presence of compounds called phytoestrogens. Increased consumption can reduce sperm concentration.
Alcohol
Consuming alcohol beyond moderate quantities can impact male fertility, affecting overall sperm health.
Processed Meat
Processed meat should be avoided as much as possible if you suffer from low sperm count. These include sausages, chicken nuggets, processed meat patties, packaged kebabs, cutlets, salami, bacon, etc. It might end up affecting the sperm’s ability to fertilise an egg.
Trans Fats
Trans fats are saturated fatty acids that are usually the product of industrial processes. They are known to be the primary cause of obesity and heart disease, as well as reduced sperm count and concentration.
Go easy on fried foods like pizzas, street food like samosas and pakoras, baked foods like cakes, pastries, and puffs, and packaged biscuits that contain trans fats. This list also includes sweets like gulab jamun, jalebis, laddoos, etc., and must be consumed in limited quantities.
Other Ways to Boost Sperm Count and Motility
Besides eating right, other lifestyle changes can also improve your sperm count:
- Regular exercise: Staying active improves overall health and can enhance fertility.
- Avoiding excessive heat: High temperatures can damage sperm, so it’s best to avoid hot tubs and tight clothing.
- Reducing stress: High stress levels can negatively impact fertility. Practices like yoga and meditation can help you relax.
Conclusion:
From vegetables to fruits, nuts, poultry, meat, dairy, and grains, there is no dearth of options when you want to tweak your diet with food to increase sperm count.
Additionally, while you are undergoing fertility treatments, it is always advisable to consult with your fertility specialist, gynecologist, and dietician for the best diet to complement the treatment. Often the smallest changes can bring about a big change in outcomes. Addressing underlying conditions like sperm cramps with expert consultation is an important step in one’s fertility journey.
Male fertility is often overlooked, and the taboo around it makes people keep their concerns under wraps. It always helps to find an open, judgement-free environment where they can seek support and consultation to sort out their concerns.
FAQs
Which Foods Make Sperm Thicker and Stronger?
Foods containing D-aspartic acid, Vitamin D, and zinc can contribute to improving the quality of sperm and making it thicker in texture and stronger in consistency. You can also consume fruits and vegetables that are rich in antioxidants and vitamin C. Foods that contain antioxidants, Vitamin C, and healthy fats (polyunsaturated fats) are also good for stronger, thicker sperm.
How Can I Increase My Sperm Count Fast?
Eating healthy food will contribute to improving your sperm count. Apart from that, you can also take supplements like Vitamin C, Vitamin B12, Vitamin D, Folate, Coenzyme Q10, and Omega-3 fatty acids. Foods that contain these ingredients are the best food for sperm recovery. If you drink alcohol beyond moderate quantities or if you smoke regularly, then quitting these habits will also show a quick increase in sperm count.
Which Fruits Help Produce Sperm Faster?
Fruits are some of the best foods to increase male fertility. Some fruits that can help produce sperm faster are guavas, avocados, oranges, pomegranates, bananas, and tomatoes.
