Boosting Sperm Count With Diet

Male fertility is a subject people don’t talk about enough, but it can be a genuine problem that brings complications into their lives. The lack of male fertility is a complex problem influenced by different factors, including lifestyle, genetics and overall health. One big thing that plays a key role in male fertility is diet.

Although there is no guaranteed "magic food" that can single-handedly increase fertility, the integration of certain nutrient-rich foods into your regular diet can still significantly improve the quality and amount of sperm, which will, in turn, improve men’s fertility and reproductive health.

This blog shares different foods to increase your sperm count and the best foods to increase fertility in males. We will also explore other healthy lifestyle habits that can positively affect your fertility in the long run.

What Food Is Good For Male Fertility? 7 Best Foods to Increase Fertility
How To Boost Sperm Count In 3 Days?
Expert’s Advice
The Final Say
FAQs
References

What Food Is Good For Male Fertility? 7 Best Foods to Increase Fertility

7 best foods to increase fertility in male

What to Eat for Increased Sperm Count & Better Reproductive Health

Here are the top 7 foods to increase male fertility:

1. Oysters

Oysters contain a good amount of zinc, a nutrient that is essential for the production of testosterone and sperm motility. Studies show that people who consume enough zinc have a better chance of maintaining the optimal number and quality of sperm. In fact, a study found that the lack of zinc in men can lead to a reduction in the quality of sperm and testosterone levels.

Also Read: 7 Best Poses Of Yoga For Male Fertility, Right Yoga Styles & Tips To Perform!

2. Walnuts

We can find rich amounts of omega-3 fatty acids in walnuts. The Journal of Nutrition published research that suggested that the consumption of 75 grams of walnuts every day improved the vitality, motility, and morphology of sperm. Additionally, the high antioxidant content in walnuts also helps protect sperm from oxidative damage.

3. Dark Leafy Vegetables

Dark leafy green veggies (like kale & spinach) are rich in folate, iron, and antioxidants. These nutrients support healthy sperm production and motility. The high levels of vitamins and minerals in leafy greens also help improve overall reproductive health. You can also have a dark leafy vegetable smoothie by adding kale, spinach, and fibre-rich ToneOp Care’s Wheat Grass Powder for a nutritious boost.

4. Salmon

In salmon, we get high amounts of omega-3 fatty acids & vitamin D, both of which promote sperm motility and testosterone production. Some research has shown that men with higher vitamin D levels have a greater number of sperm and improved sperm motility.

Also, to balance omega-3 levels in your body, consider ToneOp Care’s Fish Oil and Krill Oil Capsules.

5. Eggs

Eggs provide a good amount of high-quality protein and are rich in basic nutrients such as vitamin E and B vitamins, which are important for healthy sperm production. Vitamin E is particularly beneficial because it helps to protect sperm from oxidative stress. According to national health institutions, vitamin E can improve sperm function in men who experience infertility.

Also Read: Is Soy Bad For Men’s Health? Benefits, Risks And Impact On Testosterone & Fertility

6. Dark Chocolate

Dark chocolate contains L-arginine, an amino acid that can improve the number of sperm and sperm motility. A study published in the Journal of Human Reproductive Sciences found that the antioxidants present in dark chocolate can reduce oxidative stress and protect sperm DNA from damage, improving overall fertility.

7. Pomegranate

Pomegranates are rich in antioxidants that help protect sperm from oxidative damage. A recent study has found that men who consumed pomegranate juice daily for three months experienced a significant increase in sperm quality and testosterone levels.

Also Read: 10 Foods For Women To Increase Fertility & Improve Reproductive Health

How To Boost Sperm Count In 3 Days?

Here are some natural ways to increase the number of sperm.

1. Manage Your Weight & Exercise Regularly

Some research suggests that being overweight or obese can lead to a decreased amount of sperm and reduced sperm quality, which can be reversed with regular exercise and weight loss.

This happens due to hormonal imbalances, increased oxidative stress and changes in body temperature, which can return to normal when the person returns to their ideal weight and makes regular exercise a habit.

Also Read: Effects Of Lack Of Exercise On Your Body And 8 Benefits Of Physical Activities

2. Stop Smoking

Smoking can damage sperm motility, morphology and quality and reduce sperm count. Quitting smoking can improve these aspects and significantly enhance sperm health and reproductive potential.

A 2016 study reviewed the results of more than 20 studies with nearly 6,000 participants and found that smoking has constantly reduced the number of sperm.

3. Avoid Excessive Alcohol

Drinking too much alcohol can lower your sperm count, make them less mobile, and even affect their morphology and structure. Alcohol also lowers testosterone levels, throwing things out of balance, which can disrupt sperm production.

Excessive alcohol consumption can also damage sperm DNA, leading to potential issues with fertility or pregnancy. Cutting down on alcohol (you can still enjoy it sometimes) can significantly improve your fertility and sperm health!

Also Read: 6 Effective Exercises For Gynecomastia To Naturally Tighten Your Chest

4. Avoid Certain Prescription Drugs

Certain medications, like antibiotics, antidepressants, antihypertensives, and chemotherapy drugs, can lower sperm count, reduce sperm motility, and affect hormone levels. For example, some antidepressants can interfere with sexual function, and medications for high blood pressure might lower testosterone levels. Chemotherapy drugs can cause permanent damage to sperm production.

If you're concerned about how your medication might affect fertility, it’s a good idea to talk to your healthcare provider about alternatives or ways to protect your sperm health while on treatment.

5. Take Fenugreek Supplements

Fenugreek has long been used as a natural cure for poor sperm health and to increase sperm count. Some studies suggest it can also enhance libido and sexual health. However, it’s not a quick fix and should be combined with a healthy lifestyle for actual benefits.

6. Get Enough Vitamin D

Vitamin D helps regulate testosterone levels and is linked to better sperm motility and overall reproductive health. Low levels of this vitamin have been linked to reduced sperm count and quality. Getting enough sunlight or taking a vitamin D supplement can help improve fertility, especially if you're deficient.

In a 2019 meta-analysis, scientists found a significant connection between improved fertility in men and higher levels of vitamin D.

7. Take Ashwagandha

Ashwagandha, or Indian ginseng, has long played an important role in Ayurvedic medicine for many reasons. This herb can increase testosterone levels and improve sperm count and motility. It’s also known for reducing stress, which can negatively affect fertility.

8. Get Enough Zinc

Zinc is a mineral that is largely found in animal foods. Enough zinc is one of the cornerstones of male fertility. Some research shows that the use of zinc supplements can help increase testosterone levels and sperm count if you have low zinc levels. You can have ToneOp Care’s Sunflower and Pumpkin Seeds to supplement your zinc intake.

9. Take Sufficient Folate

Folate is also known as vitamin B9 and is vital for cell growth and division, including making healthy sperm. Lack of folate can lead to a decreased number of sperm. Green leafy veggies, fruits and whole grains are a good source of folate.

10. Take Enough Vitamin C

Vitamin C acts as an antioxidant and protects cells (including sperm cells) from damage caused by free radicals. This protection helps to improve the quality and life of sperm. Citrus fruit, tomatoes and peppers are rich in vitamin C.

Expert’s Advice

By incorporating these foods for male fertility and better sperm health into your diet, along with a healthy lifestyle and proper supplements, you can increase your fertility and benefit your overall reproductive health. I recommend doing exercise consistently along with following a healthy diet to improve testosterone levels and sperm quality.

Health Expert

Lavina Chauhan

The Final Say

Fixing your diet and including the right foods is one of the most effective ways to increase male fertility. Add foods rich in nutrients like zinc, folate, omega-3 fatty acids and antioxidants to see this change and increase your sperm count and mobility. Remember that consistency is crucial, and changes can take several months, so patience is important.

FAQs

1. How can I increase the number of sperm naturally?

Some ways to help increase the number of sperm may include being physically active, maintaining a healthy weight, taking certain supplements and quitting smoking if you smoke.

2. Which food increases sperm fast?

Foods rich in antioxidants, healthy fats, and protein, like eggs, nuts, and leafy green veggies, can help increase sperm count and quality quickly.

References

About ToneOp Fit

ToneOp Fit is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.

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Boosting Sperm Count With Diet: 7 Best Foods to Increase Fertility In Males

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