Look around and you will see many couples of all age groups struggling to conceive. Infertility is a growing problem affecting about 1 in 6 couples. In those, about 40% of cases where the couple is struggling with infertility, the male partner is the cause of infertility.
Sperm count and sperm motility in the semen are important factors for male fertility. Sperm count is the number or concentration of sperm cells in a given amount of semen. Sperm motility is the ability of healthy sperm to swim. It is essential for healthy sperm to swim towards the egg and fertilize it for conception to happen. In a male suffering from infertility, low sperm count and poor sperm motility could be factors contributing to infertility along with other factors like erectile dysfunction or low testosterone levels.
While medical science is advancing and presenting new solutions for tackling infertility, the male partner can try to incorporate these foods in his diet to boost the quality of semen.
Read: In-Vitro Fertilization (IVF): Procedure, Preparation & Risks
Increase Your Sperm Count By Eating These 10 Foods
Oysters are considered an aphrodisiac for their great role in enhancing sex-drive. They are one of the best sources of zinc, which helps sperm production. As Oysters can be expensive, you could try turkey, lobsters or mussels which are great sources of zinc too. Vegetarians can munch on pumpkin seeds for the same benefits of zinc.
Eggs are considered a great option to increase sperm count, as well as to improve their motility. Since eggs are high in Vitamin E and protein, eating eggs protects sperm cells from free radicals that can decrease sperm count. Eggs also help in the production of strong and healthy sperm, which is important to fertility.
According to research, regularly drinking pomegranate juice improves the health and mobility of sperm. Pomegranate is full of antioxidants that fight free radicals in the bloodstream. Left unchecked, free radicals can destroy semen and significantly decrease your sperm count. Pomegranates are also high in vitamin C and have antiviral and anti-inflammatory properties too.
Also Read: Yoga Asanas To Boost Fertility And Conceive Faster
Spinach is high in folic acid (also known as vitamin B9) which is vital for the development of healthy sperm. Low folate levels in the male body increase the chances of producing malformed or sluggish sperm which have a hard time reaching the egg and penetrating its protective barrier. Also, there is a greater chance of birth defects because of sperm chromosomal abnormalities.
Broccoli is another green vegetable full of folic acid. Folic acid, also known as vitamin B9, is already known to help women conceive and is recommended to all pregnant women and women trying to conceive. Folic acid is now being recognised as important in male fertility too. In one study, men taking a daily dose of Folic Acid increased their sperm count by as much as 70%.
Walnuts are a natural source of omega-3 fatty acids that, along with other polyunsaturated fatty acids, are needed for sperm to mature and work properly. In a study, men who ate 75 grams of walnuts a day for 12 weeks had higher levels of both omega-6 and omega-3 fatty acids in their blood. Their sperm also showed improved swimming ability, size, and shape.
The Vitamin B6 and selenium in garlic play an important role in healthy sperm production. Garlic also has cleansing properties which remove impurities from arteries to improve blood flow. This is an important benefit as poor blood supply to the testes also contributes to infertility. Garlic also contains zinc, which is known to increase testosterone, sperm motility and sperm count.
Tomatoes are a rich source of lycopene, the compound that gives them the vibrant red colour. Lycopene is an important antioxidant known to improve sperm structure and sperm count. A single glass of tomato juice every day can be a powerful way to boost sperm count. Adding olive oil to cooked tomatoes helps your body absorb lycopene better.
Also Read: 7 Foods That Work Wonders For A Woman’s Fertility
Bananas, another sexual super food are a rich source of magnesium, vitamin B1, vitamin A, vitamin C, and protein, which are required to improve and stimulate the production of more sperm. This fruit is also rich in a rare enzyme called ‘bromelain’ which is a natural anti-inflammatory enzyme which also boosts sperm count and motility. Try to include banana in your daily diet. You can also prepare banana shake and smoothie to enjoy its benefits.
#10. Dark chocolate:
Dark chocolate contains an amino acid that has been proven to double sperm and semen volume. It’s also high in antioxidants – enough to rival pomegranates and berries. Antioxidants fight against free radicals which are found in pollution and toxins and are linked to male infertility. However, do not go overboard with eating dark chocolates, as weight gain can cause imbalances in testosterone which could lower sperm count.
Other than incorporating these foods, lifestyle changes, such as losing weight, exercising and quitting smoking, can also help improve sperm health. Your doctor or fertility specialist should also be able to guide you with the correct supplements and therapies to help you conceive.
Also Read: Are you a smoker and planning a baby? Quit Now
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