While there’s no magic bullet to rapidly increase sperm count and motility, incorporating confident dietary choices into your routine can contribute to overall sperm health and improve these factors over time.
It’s important to note that if you’re concerned about your sperm count or motility, it’s always best to consult a healthcare professional.
Beef
Beef is one of the many foods supporting healthy sperm count and motility. It is rich in nutrients important for sperm motility, growth, and overall sperm health, including zinc, selenium, vitamin B12, carnitine, and more.
The benefits of zinc for sperm quality are well documented. Zinc is one of the nutrients found in the highest concentrations in beef. It has improved many aspects of male fertility, including sperm count, morphology, motility, and more. Research has shown that zinc is found in higher concentrations in human seminal plasma than in other human tissues.
The results of a systematic review and meta-analysis of zinc and its relationship with male fertility showed that the intake of more zinc can significantly increase the volume, motility, and percentage of normal sperm morphology.
Acetyl L-carnitine, also known as carnitine, plays an essential role in sperm maturation. Most research shows that it is effective in improving sperm motility and can also help improve sperm morphology and overall male fertility.
Liver
The liver is an excellent source of many different vitamins, such as vitamins A and B12, folate, and other essential nutrients for male fertility.
Research has shown that vitamin A is essential for male reproduction. It is needed to maintain the male reproductive system and sperm production. Co-Q10 can help improve several seminal fluid parameters, including sperm concentration, count, and motility.
Salmon + Sardines
Sardines and salmon are rich in omega-3 fatty acids, which have a list of health benefits, such as lowering blood pressure and reducing plaque build-up in the arteries.
Omega-3 is one of the best ten vitamin supplements for increasing sperm count. It plays a vital role in the structure and formation of sperm and other cells. Consuming omega-3 can help improve sperm motility and morphology and increase sperm count.
Salmon and sardines also contain significant amounts of vitamin B12, arginine, and aspartic acid, which have also been shown to increase sperm count and motility.
Oysters
We mentioned the zinc content as one reason beef is the number one sperm-count food, but there’s no doubt that when it comes to zinc alone, shellfish is king. Oysters are also an excellent vitamin B12, vitamin D, and selenium source. This combination makes oysters one of the best foods for increasing sperm count and motility.
Vitamin B12 plays a vital role in sperm growth. Research has shown that it can help improve sperm motility, count, and quality.
Since vitamin B12 plays a vital role in sperm development, specifically DNA synthesis, it makes sense that B12 improves sperm DNA integrity. Another study on vitamin B12 showed that in addition to enhancing motility, it can also help improve sperm vitality.
Vitamin D and fertility are closely related. Vitamin D receptors and metabolizing enzymes are found in male reproductive tissues. Unfortunately, low vitamin D status is associated with poor semen quality, possibly due to vitamin D’s effect on the testes. Vitamin D directly affects hormone production and sperm development.
High vitamin D levels increase sperm motility and overall semen quality. In addition to vitamins B12 and D, oysters also contain a high concentration of selenium, which has been shown to improve several aspects of male fertility.
Brazil nuts
Brazil nuts, however, are an excellent source of selenium. Selenium is essential for human health and plays a role in many body processes, including proper immune system functioning, active thyroid hormone production, and sperm motility.
If Brazil nuts are hard for you, selenium can also be found in high concentrations in tuna, various sources of beef, and pork.
Tomato
Tomatoes are another excellent source of vitamin C and contain significant amounts of the phytonutrient lycopene. Lycopene gives many fruits their red color and is a powerful antioxidant with several positive effects on male fertility.
Walnuts
Walnuts contain several valuable nutrients. They contain folate and B6, which support the fertility and quality of men’s sperm. Folate is essential for male fertility and plays an important role in spermatogenesis. It is also required for proper DNA synthesis and replication.
When low folate levels, sperm may reproduce improperly, reducing sperm quality. Vitamin B6 is becoming increasingly popular in the field of fertility. Evidence shows that B6 plays a vital role in maintaining normal sperm parameters.
Dark chocolate
Dark chocolate is a delicious food rich in antioxidants and contains L-arginine, a compound linked to improved sperm count and motility.
Spinach
Spinach positively affects male fertility, primarily due to its high concentration of folic acid. Maintaining adequate levels of folic acid is essential for men, as it plays a vital role in maintaining sperm shape and preventing abnormalities. Inadequate levels of folic acid may lead to sperm abnormalities, reduce the ability to fertilize eggs, and increase the chance of congenital disabilities.
Asparagus
Asparagus is a green vegetable known for its countless health benefits. It is a rich source of vitamin C, which protects against free radicals and strengthens the immune system. In addition, asparagus is useful for men looking to increase the volume of their semen. The vegetable’s high levels of vitamin C can help maintain sperm quality and quantity, making it an ideal food choice for men looking to boost their reproductive health.
Fruits of the citrus family
The importance of antioxidants in maintaining health is well established. Antioxidants such as vitamin C found in citrus fruits can also play an important role in increasing male fertility. Drinking orange or grapefruit juice that contains 100% juice can have the same benefits as consuming these fruits directly.
Garlic
It contains allicin, believed to improve blood flow to the male genitals. This may increase sperm count and semen volume.
Avoid these foods to increase sperm motility or count
Here are some foods to avoid or limit to potentially improve sperm health:
- Processed Meats: Sausages, hot dogs, bacon, and lunch meats are high in saturated fats and nitrates, which have been linked to lower sperm count and motility.
- High-Fat Dairy: While dairy offers essential nutrients, full-fat milk, cheese, and ice cream may negatively impact sperm health. Opt for low-fat or fat-free alternatives.
- Soy Products: Studies on soy’s effect on sperm health are inconclusive, but some research suggests it might decrease sperm count. Consider moderation or discuss it with your doctor.
- Trans Fats: Found in fried foods, processed snacks, and baked goods, trans fats can harm sperm health. Avoid anything labeled “partially hydrogenated oils.”
- Excessive Caffeine and Alcohol: While occasional coffee or drinks won’t drastically affect sperm, heavy consumption can lower sperm count and motility. Moderate your intake.
- Canned Foods with BPA: Bisphenol A (BPA) is a chemical in some can linings that might disrupt hormones. Choose BPA-free cans or opt for fresh or frozen options.
- Sugary Drinks and Refined Carbs: Sugary sodas, sports drinks, and processed pastries can contribute to weight gain and inflammation, potentially affecting sperm health. Focus on whole grains and fruits for natural sugars.
The Bottom Line
In general, many factors that affect fertility are out of one’s control, but diet can make a difference, especially when it comes to male fertility.
Now that you know what to eat for healthy sperm, it’s worth noting that these foods are no different from what is generally recommended for a diet plan. In other words, a diet rich in sperm-healthy foods such as colorful fruits, fish, nuts, seeds, and occasional meat can easily boost healthy sperm and male fertility.
Additional questions
- What should you drink to increase sperm count?
While no magic drink can skyrocket sperm count, staying hydrated is essential. Water is king for sperm transport, nutrient delivery, and toxin removal. Low-fat milk or fortified plant-based options offer extra nutrients, and occasional fresh juices provide vitamins.
- Can sperm health be increased naturally?
Yes, by adopting healthier habits and making better lifestyle choices. Try to maintain a healthy weight, exercise regularly, get enough sleep, and eat a balanced diet.
- What vegetables are good for sperm?
Leafy greens like spinach are champions of folic acid, which is vital for sperm development. Asparagus, broccoli, bell peppers, and tomatoes join the team with their antioxidant power to shield sperm from harm. Diversity is key, so enjoy a rainbow of these veggies for optimal sperm health.
- Are there any quick fixes to increase sperm count?
There’s no magic bullet, but healthy lifestyle choices can improve sperm health.
- What is the cause of male infertility?
Male infertility can be caused by low sperm production, abnormal sperm function, or a blockage that prevents sperm delivery. Diseases, injuries, chronic health problems, lifestyle choices, and other factors may contribute to male infertility.
References
https://www.novaivffertility.com/fertility-help/sperm-count-increase-foods
https://www.cnyfertility.com/foods-that-increase-sperm-count-and-motility/
https://crystaivf.com/blogs/fertility-foods-to-increase-sperm-count/