Sperm count and quality are critical factors in a male’s fertility. Just ejaculating sperm is not enough to impregnate your partner; the sperm count, motility, and health have to be suitable for a successful conception. Eating nutritious foods and making minor changes to one’s diet can improve sperm health. So, what can you or can’t eat to improve sperm health?
Male fertility refers to a male’s ability to impregnate his partner without any medical assistance. If a male is unable to impregnate his partner even after trying for one year, it can be considered male infertility. A fertility specialist will take the necessary tests to confirm the diagnosis and understand where the problem could be.
Male infertility could be due to certain health conditions like premature ejaculation, erectile dysfunction, and psychological or neurological problems. Sometimes, it could be an issue with the sperm, such as:
● Low sperm count
● Poor sperm quality or motility
● Low sex drive or decreased libido
● Low or imbalance in hormone levels – mainly testosterone and prolactin
● Interference by or side effects of medications
With the development of science and technology, many infertility issues in males are treatable. However, not many are open to such treatments, and many don’t even come forward to discuss the possible problems with a doctor. In such cases, one should try changing their lifestyle and diet to boost their fertility.
When a male does not want to undergo any fertility tests or treatment but is having difficulty in impregnating his partner, he can try changing his lifestyle and food habits. Here are some nutrients to include in the regular diet to increase fertility.
1. Folate – Folate deficiency can decrease sperm count and cause poor sperm concentration in the semen. Folate is also used in treating infertility in men. Folic acid supplements can improve the IVF outcome for men.
2. Vitamin B12 – This nutrient can reduce DNA damage, thus making the sperm healthier and reducing DNA fragmentation-related issues. It can also increase the sperm count and motility.
3. Omega–3Fatty Acids – Omega 3 fatty acids help in forming – the layer that protects the sperm head from breaking. So, it prevents the sperm from breaking, thus improving its health and motility. Regular consumption of Omega 3 fatty acids can also improve testicle function.
4. Zinc – It is an important nutrient that plays a significant role in the development, maturation, motility, and overall quality of the sperm. It also protects the sperm from bacterial contamination. Increasing zinc intake can help increase sperm volume and percentage of Normal sperm morphology.
5. D-Aspartic Acid – It helps increase testosterone levels. In case of low sperm count, taking D-aspartic acid supplements can help. It can improve sperm count and motility, thus increasing the chances of conception.
Now you know which nutrients are essential for good sperm health. Do you know where to find these nutrients? Here is a list of food you can include in your regular diet to ensure you are getting all the essential nutrients for fertility:
1. Beef—Beef contains reasonable amounts of zinc, selenium, Carnitine, and Vitamin B12. These nutrients help improve sperm count and motility, thus leading to better sperm health.
2. Salmon – Salmon is a rich source of omega-3 fatty acids, which help improve sperm health and motility.
3. Oysters – Known as aphrodisiacs, oysters can not only help in increasing one’s libido but also improve male fertility. They are rich in zinc, which helps improve sperm quality and motility.
4. Tomatoes – They contain lycopene, which is believed to improve male fertility. Organic or tomatoes free of pesticides can positively contribute towards male fertility.
5. Walnuts – Walnuts are a good source of Omega-3 fatty acids and antioxidants. They can help improve sperm health and blood flow to the testicles. They can also help reduce toxins in the blood, thus improving overall health.
6. Garlic—A common ingredient in all cuisines, garlic can not only improve the taste of a dish but can also increase testosterone levels in men, improving sperm count.
7. Fenugreek – Fenugreek is a medicinal herb that can help improve testosterone levels. Studies also show that supplements made from fenugreek can help with erectile dysfunction and low libido.
8. Indian Gooseberry – Also known as Amla, is rich in Vitamin C and antioxidants. They help in reducing the risk of sperm damage and promote the growth and motility of sperm.
9. Ashwagandha – A medicinal herb used in India since ancient times to treat various ailments. Ashwagandha root extract can help improve sperm count, volume and motility as well. Consult a doctor before you start taking any medicinal herbs.
10. Seeds – Sunflower seeds are rich in zinc, selenium, folate, and vitamin E, while pumpkin seeds are rich in zinc and phytosterols. All these can help improve testosterone levels, sperm count, and motility.
Some foods can have a negative impact on your physical and sexual health. Here are some foods you can avoid or at least cut back on if you are trying to improve your sperm health:
1. High-Fat Dairy – Regular consumption of high-fat dairy can reduce sperm motility.
2. High Caffeine—Your regular cup of coffee or tea won’t hurt your sperm health, but excessive caffeine consumption can lower the sperm count.
3. Soy—Soy is considered a health food, especially if you want to increase your protein intake. However, the phytoestrogens in soy can damage sperm.
4. Processed Meats—Studies of controlled groups show that the consumption of red meat and processed meat can reduce semen quality.
5. Alcohol and Drugs – Regular use of drugs or consumption of alcohol can reduce sperm count and affect its quality. An occasional glass of alcohol is still okay.
If you are trying to improve sperm count or health through diet, here are some tips to try:
● Increase your intake of fresh, organic vegetables. Studies link regular vegetable consumption with an improvement in sperm count and motility.
● Cut back on red and processed meats. Consume lean meats and fish instead.
● Reduce your consumption of soy and try other protein-rich foods instead
● If you like nuts and have no allergies, eat more of walnuts than other nuts
● Avoid smoking and drugs. Reduce alcohol consumption to a bare minimum.
● Watch out for BPA in your foods. It is usually found in plastic. Opt for BPA-free cans and other packaging materials.
● Eat less fried or junk food.
● Cut back on full-fat dairy.
Nutrition plays a vital role in both the general health and sexual health of both males and females. By focusing on important nutrients and reducing the consumption of foods that can interfere with fertility, men can improve sperm count and health. Following a nutritious diet is cheaper and easier than undergoing multiple fertility treatments.
● Some of the best foods to help improve sperm count are – Eggs, walnuts, oysters, beef, spinach, asparagus, tomatoes and other fresh vegetables.
● Dehydration can reduce sperm concentration and semen production and affect sperm motility. Staying hydrated is essential for good sperm health.
● Excess alcohol consumption can damage the DNA in the sperm and also affect the testicles that produce the sperm. Regular consumption of alcohol can interfere with hormone production and balance. This can deteriorate the Sertoli cells – the cells present in the testes and contribute towards sperm production.
