List of Best Foods to Increase Sperm Count: Check the List

As per WHO, About 17% of people experience infertility at some point during their lifetime. 

The World Health Organization (WHO) states that a man with a semen count of 15 million or more can reproduce. However, in India, some diagnostic labs still consider 20 million as the lower cutoff for infertility.

These facts can scare everyone, especially men.

But how is sperm health related to nutrition? Does it impact the sperm count?

Of course, yes. What we eat impacts our overall health, including sperm count.

Lifestyle factors like stress, smoking, and alcohol consumption play a significant role; diet can also make a difference. Therefore, be mindful when choosing your food and lifestyle, as it directly impacts your sperm health.

But why is the problem rising? Why is sperm quality decreasing? Is it really a problem? Can we blame our food and lifestyle for the situation? In this blog, we will explore this question and also get nutrition tips to maintain sperm health.

Understanding Sperm Health

Before we discuss foods that can benefit sperm health, it's important to understand what factors influence sperm count and quality. Sperm production takes about 72 days, from the initial cell division to sperm maturation, so dietary changes may take a few months to show results.

Factors affecting sperm health

• Lifestyle factors- Smoking, excessive alcohol consumption, drug use, and chronic stress are some major contributors that affect sperm quality.
• Hormonal imbalances- Endocrine disorders can affect sperm production.
• Medications- Certain medications may interfere with sperm production.
• Environmental factors- Continuous exposure to toxins and chemicals can harm sperm.
• Overheating- Laptops on laps or working in high temperatures can reduce sperm count.

What is the Role of Nutrition in maintaining sperm health?

Are you and your partner trying to conceive? A healthy sperm count is crucial for successful fertilization. 

A balanced & nutritious diet provides the necessary nutrients required for optimal sperm health. Let's explore some food groups that can contribute to increased sperm count:

Omega-3 Fatty Acids

Omega-3 fatty acids are good for improving overall health, including reproductive health. They help improve sperm motility (the ability of sperm to swim) and morphology (the shape of sperm).

Good sources- Fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, walnuts.

Antioxidants

Antioxidants protect sperm from damage caused by free radicals. They help improve sperm quality and motility.

Good sources are fruits (berries, citrus fruits), vegetables (spinach, broccoli, carrots), nuts (almonds, walnuts), and seeds (sunflower seeds, pumpkin seeds).

Zinc

Zinc is an essential mineral for sperm production and testosterone levels. It helps improve sperm count, motility, and morphology.

Studies show that a deficiency of zinc can cause low testosterone levels, poor sperm quality, and an increased risk of male infertility.

Good sources: It is found in animal foods, such as fish, eggs, Oysters, red meat, poultry, beans, nuts, and whole grains.

Vitamin C

Vitamin C is another antioxidant that helps protect sperm from damage. It also helps in sperm production.

Vitamin C supplements help to improve semen quality and the pregnancy rate of partners.

Good sources- Citrus fruits, strawberries, kiwi, bell peppers, broccoli.

Vitamin E

Vitamin E is another antioxidant that supports sperm health. It helps improve sperm motility and count.

Good sources are nuts (almonds, sunflower seeds), seeds (pumpkin seeds), spinach, and avocado.

Folate

Folate, a B vitamin, is essential for DNA synthesis and cell growth, including sperm cells.

Good sources- Leafy green vegetables (spinach, kale), citrus fruits, legumes, and whole grains.

Lycopene

Lycopene, an antioxidant found in tomatoes, has been linked to improved sperm quality.

Good sources- Tomatoes, tomato sauce, watermelon, grapefruit.

Benefits of Including Fertility-Boosting Foods into Your Diet

If you are facing fertility issues, then you should consider taking fertility-boosting fruits. Here are some benefits of taking fertility-boosting foods 

• Increased sperm count and motility
• Improved sperm morphology
• Reduced sperm DNA damage 
• Improved sperm health
• Hormonal balance
• Improved blood flow to reproductive organs
• Reduced inflammation
• Enhanced sexual function
• Weight management

So, if you take a balanced and fertility-boosting diet, it may support your reproductive health and increase the chance of conception.

Fruits to Boost Sperm Count

Do you eat fruits? Did you know fruits can significantly improve sperm count and quality? Let's find some of the best fruits that may increase sperm count.

• Citrus fruits (Oranges, grapefruits, lemons) 
• Banana 
• Pomegranate
• Avocado
• Grape
• Watermelon
• Tomato
• Gogi Berries
• Strawberries
• Mangoes
• Guava
• Bell peppers
• Blueberries

Foods to Avoid that may reduce sperm count and quality

While some foods contribute positively, there are some other foods that you should avoid or limit. These are- 

• Processed foods
• Excessive sugar
• Soy products
• Alcohol
• Caffeine
• High-fat dairy products

Tips to Maintain Sperm Health

If you are looking for tips to improve your gut health, these tips are for you. 

• Healthy Weight- Being overweight can negatively impact sperm quality.
• Regular Exercise- Physical activity improves overall health, including sperm production.
• Balanced Diet- Eat a balanced, nutritious diet rich in fruits, lean proteins, vegetables, and whole grains.
• Limit Alcohol and Tobacco- Excessive consumption can harm sperm quality.
• Manage Stress- Chronic stress may impact hormone levels and sperm production.
• Adequate Sleep- Get enough rest and sleep because it is essential to maintain reproductive function.
• Limit Heat Exposure- Excessive heat to the testicles can impair sperm production. Avoid tight-fitting underwear, hot baths, and saunas.
• Avoid Toxins- Exposure to chemicals, pesticides, and heavy metals can damage sperm.
• Protect Against STIs- Sexually transmitted infections can affect sperm health and fertility.
• Loose-fitting Underwear- Wear underwear that is not too tight to maintain optimal testicular temperature.
• Regular Checkups- Consult with a healthcare provider and take regular health checkups with Redcliffe Labs to maintain regular checkups and screenings.

By adopting these healthy habits, you can significantly improve your sperm health and increase your chances of conception. 

The Bottom Line 

Infertility is fairly common among men and affects millions of people worldwide. So, if you have fertility issues, one thing you can do is focus on your lifestyle and take regular health checkups to maintain your vitals. 

However, diet alone cannot guarantee a rise in sperm count; add fertility-boosting foods to your daily routine and follow a healthy lifestyle for good results. Follow the tips mentioned above; these tips are helpful in your day-to-day life and will help you maintain your reproductive and overall health. 

If you have concerns about your fertility, consult with a healthcare professional for personalized guidance. Make mindful choices and adopt a healthy lifestyle to optimize your reproductive potential.