Oligospermia | Low Sperm Count Treatment | Increase Sperm Count with Food | Watery Sperm | Male Fertility Foods | Sperm Motility |

A Sperm count of over 15 million per milliliter is considered healthy, and a count below that is abnormal. This is according to the World Health Organization. Infertility in men is usually the result of a low sperm count.

Healthy sperm is an important factor in male fertility, and luckily, if you’re trying to conceive, you can improve the quality of your sperm by choosing the right foods.

Indicators Of Sperm Health

Indicators or markers of sperm health include:

• Sperm count: The sperm count is the concentration of sperm cells in a given sample. It is an important marker of sperm quality.
• Sperm morphology: This refers to the average size and shape of sperm cells in a sample. It is an indicator of fertility.
• Sperm motility: This refers to the movement or ability of sperm cells to swim to reach and fertilize an egg cell.
• Semen volume: this refers to the quantity of semen. A certain minimum volume of semen must be present in order to carry sperm cells through the female reproductive tract.

Most times, infertility is not always treatable, but it can sometimes be improved with a healthy diet, supplements, and other lifestyle strategies.

Foods that Boosts Sperm Count and Fertility in Men

Garlic

It also has the ability to prevent buildup in arteries and allows for better blood flow to your testicles.

Zinc to Regulate Sperm Count

Zinc plays a role in regulating sperm count and quality, and studies have shown that men who are infertile tend to have lower zinc levels than men who are fertile.

You can up your zinc intake by eating oysters, red meat and poultry, shellfish, such as crab and lobster, fortified breakfast cereals, nuts and beans, whole wheat grain products, and dairy.

Folate

Folate is a B vitamin that has been linked to sperm health, and low folate has been associated with damaged sperm DNA, lower sperm densities, and lower sperm counts.

You can improve your folate intake by eating green, leafy vegetables, such as spinach, romaine lettuce, Brussels sprouts, and asparagus. Fruits and fruit juices, especially oranges and orange juice can also increase folate presence.  Nuts, beans, and peas, whole grains, fortified breakfast cereals, and enriched flour products, such as bread and pasta can all help.

Bananas

Banana is super rich in vitamins that help your body to produce healthier sperm, as well as increase your sperm yield. Banana also contains some natural anti-inflammatory enzymes which also boost sperm count and volume.

Eggs

Eggs are considered a great option to increase sperm count, as well as improve sperm motility. Eggs are high in vitamin E and full of protein, and consumption of eggs protect sperm cells from the free radicals that can decrease your count.

Vitamin B-12

Vitamin B-12 is a critical nutrient to overall sperm health as it improves sperm motility, increases sperm count, and reduces sperm DNA damage.

You can up your B-12 intake by eating fish and seafood (especially clams), meats and poultry (especially liver), dairy products, such as eggs and milk, fortified breakfast cereals, and nutritional yeasts.

Vitamin C and Vitamin D to Boost Sperm Count

Vitamin C is an antioxidant. It plays an important role in male fertility, as it has been shown to improve sperm motility, count, and morphology.

You can increase your intake of Vitamin C by eating citrus fruits and their juices, sweet peppers, and other fruits, such as kiwi, strawberries, and cantaloupe.

Vegetables, such as tomatoes, broccoli, Brussels sprouts, cabbage, potatoes can all give vitamin C, likewise, fortified breakfast cereals, dairy, and other food products.

On the other hand, Vitamin D supplements have been linked to increases in testosterone and improved sperm motility. However, more research is needed to truly understand whether vitamin D has an effect.

You can up your Vitamin D intake by eating oily fish, such as salmon, mackerel, and tuna, mushrooms, beef liver, cheese, egg yolks, fortified milk, yogurt, and other food products

Omega-3 Fatty Acids to Boost Sperm Count

Omega-3s have wide-ranging health benefits, including boosted sperm count, motility, and morphology. Fish and seafood, especially salmon, mackerel, tuna, herring, and sardines contain Omega-3, likewise, nuts and seeds, including chia seeds, flaxseed, and walnuts. Plant-based oils, such as flaxseed, soybean, and canola oil can offer omega 3.

L-arginine

L-arginine is an amino acid and appears to play several different roles in male fertility. It transforms into nitric oxide, which promotes sperm function, inside the body.

L-arginine supplements have been found to increase sperm count, however, the same study found that too high of a dose of L-arginine may decrease sperm motility.

You should talk to your doctor about L-arginine, and how it may affect you before adding it to your diet.

Some foods that contain L-arginine include:

• meats and poultry, such as pork loin, turkey, and chicken
• nuts and seeds, especially pumpkin seeds and peanuts
• beans and lentils
• dairy products

Broccoli

Broccoli is one of the highly praised green vegetable full of folic acid, which is also known as vitamin B9. This vitamin is already known to help women conceive and is now becoming more recognized as an important factor in male fertility.

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