The human body has a complex system of hormones that regulate our moods, emotions, and sexual functions. These hormones also play a vital role in maintaining good health.
The average sperm count for men has fallen significantly over the last 40 years. This is due to environmental factors such as pollution, stress, poor diet, alcohol consumption, and smoking.
It can be easily corrected by following some simple lifestyle changes.
Spermatogenesis is the process through which male gametes are produced. Sperms are formed from spermatogonia cells.
They travel through the epididymis where they mature into fertile spermatozoa.
A healthy diet plays an important role in overall well-being and improving spermatogenesis.
A balanced diet with plenty of fruits and vegetables will help you maintain your weight, improve blood pressure levels and increase energy levels.
It is essential to eat foods rich in nutrients like vitamins, minerals, and antioxidants to ensure the optimal functioning of all organs in the body.
Certain foods can help you boost testosterone levels, improve blood flow and enhance libido. These foods are a natural and safe stepping stone to improving your fertility and increasing sperm count.
Foods To Improve Sperm Count & Fertility
Blueberries
Blueberries have been found to contain high amounts of flavonoids, phytochemicals, and antioxidants, which may help protect against cancer and cardiovascular disease.
Blueberries are also loaded with vitamin C, folate, potassium, fiber, manganese, copper, magnesium, iron, niacin, phosphorus, zinc, thiamine, riboflavin, pantothenic acid, and quercetin.
This berry has been found to improve the mobility of sperm and sperm count.
Garlic
Garlic is one of those foods that most people think only works when it comes to cooking food.
However, garlic contains sulfur compounds called organosulfur compounds (OSCs) that can improve sperm quality.
Garlic helps lower cholesterol levels, improves circulation, lowers blood pressure, strengthens bones, fights cancer, boosts immune function, and even reduces the risk of heart disease.
Green Tea
Green tea is another great source of antioxidants that can help improve sperm counts.
The polyphenols present in green tea have been shown to reduce oxidative stress on the testicles and protect them against DNA damage.
Green tea, when taken regularly, will increase the concentration of sperm.
Moreover, green tea has a stabilizing effect on testosterone levels. It can either boost low levels or balance bloated levels to keep you calm.
Yogurt
Yogurt is not just delicious; it’s also packed with probiotics. Probiotics are beneficial bacteria that aid digestion and support gut health.
In addition, yogurt promotes healthy lactobacilli and bifidobacteria growth.
Lactobacillus and Bifidobacterium are two types of bacteria that produce short-chain fatty acids. Short-chain fatty acids stimulate the release of insulin and glucose.
Insulin is responsible for transporting sugar to the muscles. Therefore, eating yogurt may help you lose belly fat.
Oatmeal
Oatmeal is a good source of soluble fibers that help regulate bowel movements and prevent constipation.
Soluble fiber is known to lower cholesterol levels and prevent cardiovascular diseases.
Oatmeal and oats in general contain high fiber and have a low glycemic index. Foods with low glycemic indexes are very good at improving overall fertility and health.
Salmon
Salmon is a fish that is rich in omega 3 fats which are vital for brain development and proper sperm production.
Omega 3 fats help build strong nerves and promote better memory retention.
In studies, it’s been found that the quality of sperm was better than the quality of sperm in men who ate a majority of white meat fish e.g. cod or halibut.
Men who had a diet high in fatty fish like tuna, salmon, or bluefish had a 34% higher sperm count than men who didn’t.
Beans
Beans are full of protein, fiber, folate, vitamins, minerals, and phytochemicals.
They are an excellent source of plant-based protein and they are also a good source of dietary fiber.
Fiber is important because it increases the bulkiness of stool, making it easier to pass through the digestive tract.
Beans work so well at increasing sperm count because they are rich in zinc. Zinc plays a vital role in the production of sperm cells.
That’s why foods like beans and lentils are excellent for sperm production.
Avocado
Avocados are a wonderful fruit that is rich in monounsaturated fats. Monounsaturated fats are essential for producing testosterone.
Testosterone is the primary male sex hormone and it plays a crucial role in maintaining sexual desire.
A study conducted by researchers from the University of California, Davis showed that avocado contains compounds called lignan which helps maintain normal testosterone levels.
This means that avocados can be used as a natural remedy for erectile dysfunction.
Walnuts
Walnuts are loaded with nutrients such as vitamin E, magnesium, copper, manganese, phosphorus, potassium, iron, calcium, selenium, and zinc.
These nutrients play an integral part in sperm formation and maturation.
In a study to see the effect of walnuts and nuts in general, on sperm count, researchers observed a 16% increase in sperm count as well as improved mobility, vitality, and morphology (size & shape).
So nature’s nuts are actually great for your nuts.
Eggs
Eggs are one of the best sources of protein. Protein is needed for building muscle mass and repairing damaged tissues.
It’s also necessary for healthy hair growth and skin maintenance.
Studies show that eggs are effective in boosting sperm count. In fact, egg consumption has been shown to improve semen volume, sperm concentration, and total sperm count.
Carrots
Carrots are packed with beta carotene, which is a powerful antioxidant that protects against cell damage caused by free radicals.
Free radicals are unstable molecules that cause cellular damage. Beta carotene neutralizes these harmful molecules.
Beta carotene is also known to boost spermatogenesis.
Broccoli
Broccoli is a cruciferous vegetable that is considered a superfood. Crucifers are vegetables that are related to cabbage family plants.
Broccoli is loaded with cancer-fighting antioxidants and other beneficial nutrients.
One of the broccoli’s most potent nutrients is sulforaphane, which has been proven to protect DNA from oxidative stress.
Oxidative stress occurs when there are too many reactive oxygen species in the body.
Maca Root
Maca root is a tuber grown in Peru. Maca root is high in L-Carnitine, which is a compound that promotes fertility.
Carnitines help with energy metabolism and fat burning. Fat loss is directly correlated to increased sperm count.
It’s also a very powerful, natural, aphrodisiac for both genders. So maca root is not only good at increasing sperm count, but if you’re trying for a baby it’s a very helpful root.
Oysters
Oysters have long been associated with improving libido and enhancing sexual performance.
They contain zinc, which is important for sperm production and motility. Zinc deficiency may lead to decreased sperm count.
Oysters are packed with zinc to overcome this. However, you don’t want to overdo it with this seafood. It’s recommended to take about 8mg of zinc a day.
It’s possible to overdose on zinc which can cause things like nausea, vomiting, stomach ache, diarrhea, headaches, and a loss of appetite.
Boosting Male Fertility And Sperm Count
Male fertility and sperm count are something that can be very easily affected by a person’s environment.
This can be anything from the food they eat to the air they breathe. To increase fertility and sperm count, there needs to be an improvement in the environment. This can mean changing your diet.
Any of the above foods mentioned would go a long way to improving fertility and sperm count. But diet changes aren’t the only thing you can do to improve fertility and sperm count.
Some supplements have been scientifically proven to work as well or better than any of the foods mentioned above. These include:
Vitamin B6 – Vitamin B6 is mostly known for its positive effect on female fertility, but it can also help increase sperm count in men.
Zinc – As mentioned before, zinc plays a big role in male fertility. It’s essential for sperm formation and maturation. You need around 50mg per day.
L-Arginine – Arginine is a precursor to nitric oxide. Nitric oxide is responsible for relaxing blood vessels and increasing blood flow throughout the body. This increases sperm mobility and improves overall sperm health.
L-Carnitine – Carnitine is another nutrient found in oysters. It’s necessary for proper fatty acid transport within cells.
This allows for more efficient ATP (adenosine triphosphate) production. ATP is what provides energy for all cellular processes.
Increase Testosterone Levels Naturally
Testosterone is one of the main hormones that affect male fertility. When levels of testosterone are low, it can negatively impact sperm quality.
High levels of testosterone can enhance sperm quality. There are natural ways to increase testosterone levels that don’t require supplements.
One of these methods of boosting testosterone levels without using supplements is through exercise. Exercise helps raise testosterone levels naturally.
Another method is eating certain foods. Some of these foods will help boost testosterone while others will reduce its level.
Here are some of the best foods to increase testosterone levels.
Fish Oil
Fish oil contains omega-3 fatty acids. Omega 3 fatty acids are great for men because they promote healthy prostate function. Prostate problems are common among older men.
Many studies show that fish oil supplementation can help prevent prostate cancer. In addition, it has also been shown to lower cholesterol and triglycerides.
Both of these factors are linked to heart disease.
Flaxseed
Flaxseeds contain lignans. Lignans are phytonutrients that have anti-inflammatory properties. Inflammation can cause damage to the testicles.
This can lead to decreased sperm counts. By reducing inflammation, flaxseed may help increase sperm count.
Soybeans
Although soybeans are known to aid in female fertility, they don’t do anything to directly aid in male fertility.
Having said that, they do provide a lot of nutrients that can help you become healthier, thereby increasing sperm count indirectly. It’s best not to have too much soy in your diet though.
Turmeric
Turmeric is a spice commonly used in Indian cuisine. It contains curcumin which has antioxidant effects. Curcumin is known to block estrogen receptors.
Estrogen receptors play a large part in regulating testosterone. Therefore, turmeric could potentially inhibit testosterone production.
While there isn’t much evidence regarding this, it is still something to consider when planning your diet.
Yams
Yams are root vegetables from Africa. They’re high in vitamin B6. Vitamin B6 is important for hormone production.
The two most important hormones for men are testosterone and DHT (dihydrotestosterone).
Vitamin B6 promotes testosterone production by helping convert T into DHT. Yams are rich in vitamin B6 so they may be able to help increase testosterone levels.
Final Thoughts
While increasing testosterone levels doesn’t necessarily mean you’ll produce higher amounts of semen, it will give you the best chance possible.
Plus, eating these foods does mean that you’ll likely experience improved erectile function.
If you want to improve your chances of having children later on in life, then improving your sperm count is probably the best way to do it.
You can do that by changing your diet, adding in any of the foods we’ve mentioned, and even by exercising regularly.
Increasing sperm count and fertility don’t just have reproductive effects, but are also hugely beneficial for overall health.
A study published in the journal Human Reproduction found that men with higher sperm counts were less likely to develop type 2 diabetes.
So, improving your reproductive health is just the start of improving health overall.