SPERM COUNT: ENJOYABLE FOODS TO BOOST SPERM COUNT
Low sperm count is referred to as semen with a low concentration of sperm and is a common finding in male infertility. Often semen with a decreased sperm concentration may also show significant abnormalities in sperm morphology and motility. The most significant factor about low sperm count is the inability to conceive a child. In some men, there is usually an underlying problem such as an inherited chromosomal abnormality, a hormonal imbalance, dilated testicular veins or a condition that blocks the passage of sperm which may then cause signs and symptoms.
The production of sperm is a complex process and requires normal functioning of the testicles (testes) as well as the hypothalamus and pituitary glands that is organs in the brain that produce hormones that trigger sperm production. Once sperm are produced in the testicles, delicate tubes transport them until they mix with semen and are ejaculated out of the penis. Problems with any of these systems can affect the production of sperm.
Just as some food consumed can negatively affect the production of sperm, there are also some food that can improve fertility and increase the production of sperm these are often referred to as fertility foods.
Below are some food items that can improve fertility;
Fruits and vegetables
This is not surprising about the essence and importance of consuming fruits and vegetables since plant-based whole foods are high in anti-oxidants such as co-enzyme Q10, lycopene and vitamin-C. These micronutrients have been linked to higher sperm concentrations. There is a study of 250 men who had their sperm analyzed at a fertility clinic the results showed that men who ate higher amounts of fruits and vegetables, particularly green leafy vegetables and beans (legumes), had higher sperm concentrations and better sperm motility compared to men who ate less of these foods.
Zinc Rich Foods
Foods rich in zinc include barley, red meat, beans, etc. Zinc plays a vital role in sperm development. The mineral is found in high concentrations in testicles during the production of healthy, strong semen. So important is zinc, deficiencies of the mineral has been blamed for low sperm motility. It is important to note you can have too much zinc so it is imperative to regulate your intake to about 15 mg per day.
- Eggs
Eggs are considered a great option to increase sperm count, as well as improve their motility. High in vitamin E and full of protein, eating eggs protect sperm cells from the free radicals that can decrease your count. These nutrients assist in the production of strong and healthy sperm, which is important to fertility.
- Spinach
Folic acid is vital to the development of healthy sperm. Spinach and other types of leafy green vegetables are a rich source of this vitamin. When your folate levels are low, there is a greater chance you will produce malformed sperm. This will lead to sperm that will have a hard time reaching the egg and penetrating its protective barrier. Also, there is a greater chance of birth defects because of the faulty sperms chromosomal abnormalities.
- Bananas
Bananas are full of vitamin A, B1 and C, which help your body produce healthier sperm, as well as increase your sperm productivity. This tropical fruit also contains a rare enzyme called Bromelain. This is a natural anti-inflammatory enzyme which also boosts sperm count and motility.
- Dark Chocolate
Dark chocolate is often associated with lust filled rendezvous. Strawberries dipped in chocolate next to a glass of champagne on a bedside table greet many a guest during their honeymoon. What you probably didn’t know is dark chocolate is great for your sperm count as well. It contains an amino acid called L-Arginine HCL known to increase semen volume and sperm count. It has also been rumored to increase orgasm intensity.
- Asparagus
Another food to increase sperm count is the green vegetable called asparagus. Super high in vitamin C, it has a wide range of positive effects on your sperm. It protects the cells of your testicles and fights free radicals, allowing for greater sperm production of healthy swimmers.
- Broccoli
Besides asparagus, another green vegetable full of folic acid is broccoli. Folic acid, also known as vitamin B9, is already known to help women conceive and is now becoming more recognized as important in male fertility. In one study, men taking a daily dose increased their sperm count by as much as 70%.
- Pomegranates
This delicious fruit is known as a powerful food to increase sperm count and improve semen quality. It is full of antioxidants that fight free radicals in the blood stream. Unchecked, they can destroy semen and significantly decrease your sperm count. The juice of pomegranates has been recorded throughout history as being used as a fertility booster.
- Walnuts
Walnuts are full of omega-3 fatty acids that help boost sperm volume and production by increasing blood flow to the testicles. It is also full of arginine, known to increase semen volume. It contains twice as much antioxidants than another nuts, helping you fight toxins in your blood stream
- Garlic
Garlic is known around the world as a food good for boosting immunity. Among its many properties are vitamin B6 and selenium, both of which play roles in healthy sperm production. Taken by many for its blood cleansing abilities, garlic prevents buildup in arteries and allows for better blood flow to your testicles.
- Fish
One small study associated higher amounts of fish consumption with better sperm motility. Other studies were inconclusive. The benefits associated with fish for sperm health are likely due to their high concentration of omega-3 fatty acids, but the role of fish in sperm health is unclear overall. Eating fish probably helps if it is an alternative to red and/or processed meats.
- Fruits and veggies
A study of 250 men who had sperm analyzed at a fertility clinic showed that men who ate higher amounts of fruits and veggies, particularly green leafy vegetables and beans (legumes), had higher sperm concentrations and better sperm motility compared to men who ate less of these foods. This is not surprising since plant-based whole foods are high in anti-oxidants such as co-enzyme Q10, vitamin C, and lycopene. These micronutrients have been linked to higher sperm concentrations. Several studies have shown that co-enzyme q supplements may have a positive impact on sperm health, but ultimately we need more studies to make definitive recommendations.
- Walnuts
In 2012, in a small study, researchers assigned 117 men ages 21 to 35 to eat or not eat approximately 18 walnuts daily for 12 weeks. The researchers analyzed sperm parameters before and after the study period. They found significant improvements in sperm vitality only in the nut group.
Oysters
There’s a reason oysters are known as aphrodisiacs. They contain more zinc per serving than any other food, and foods high in zinc may help with male fertility by increasing semen volume and sperm motility.
If your guy just doesn’t like oysters, he can also find zinc in beef, poultry, dairy, nuts, eggs, whole grains and beans. Or he can get zinc by taking a daily multivitamin to help ensure he and his little swimmers are as healthy as can be.
Fruits and vegetables
The antioxidants found in fruits and veggies (like cranberries and collard greens) may help protect sperm from cellular damage and keep them strong and speedy — just what they need to race through the fallopian tubes and fertilize an egg. Meanwhile, vitamins E and C may slightly increase sperm count and movement.
Find vitamin E in mangoes, avocados and green vegetables such as spinach and broccoli. Get vitamin C in oranges, tomatoes and grapefruit, among other foods. Leafy greens, beans and many fruits are high in folate — a B vitamin with antioxidant properties that may help keep sperm free of chromosomal abnormalities.
Nuts
Some research funded by the nut industry has shown that nuts may help improve the quality and function of sperm. Walnuts, in particular, may help boost sperm quality. That’s because walnuts are packed with antioxidants and omega-3 fatty acids.
Other antioxidant-rich nuts include almonds, pecans, pine nuts and hazelnuts. Peanuts also pack an antioxidant punch. To keep nut snacking as healthy as possible, your guy should watch his portions. Stick to a 1-ounce serving (about a small handful) and avoid chocolate-covered nuts and those that have added sugar.
Seeds
Pumpkin seeds contain a hefty dose of zinc and omega-3 fatty acids, both of which may help improve sperm quality.
Looking for other ways to stock up on omega-3s? Try flaxseed, chia seeds or sunflower seeds, which contain vitamin E and other antioxidants that may help improve sperm quantity and movement.
Pomegranate juice
Another powerful player in antioxidant circles is the pomegranate. Pomegranate juice has been shown to boost sperm quality, some animal studies have found, though it has yet to be proven to have the same effect in people.
In the meantime, a little pomegranate juice can’t hurt. Have him swap it for his morning OJ or add it to a smoothie.
Fatty fish
Fertile men’s sperm contains more omega-3 fatty acids than the sperm of infertile men. Your guy can get omega-3s by eating fatty fish like salmon, herring, sardines and anchovies.
Bonus: Omega-3 fatty acids also improve blood flow to the genitals, which may help your guy out in the bedroom.
