8 Foods That Can Increase Sperm Count and Boost Fertility

by John Esposito
sperm spoons swimming to egg

Many men around the world suffer from low sperm count, a condition in which the semen ejaculated during an orgasm does not contain enough sperm. According to health professionals, the ideal number is at least 15 million sperm per milliliter of semen, and anything lower than that should cause some concern. Having a low sperm count reduces the chances of you fertilizing your female partner’s egg cell, making conceiving difficult.

What are the signs and symptoms of low sperm count?

In a lot of cases, low sperm count does not trigger any noticeable symptoms. However, if warning signs do arise, the following are what you should expect:

  • Decrease in libido or sexual desire

You may feel not as interested in sex as before, resulting in a disappointing performance in bed and fewer sexual encounters.

  • Trouble getting and sustaining erections

You may not be able to achieve erections even after some sexual stimulation, and/or maintain firm and long-lasting erections for you and your partner’s pleasure and satisfaction.

  • Pain in the testicular region

The discomfort can vary from mild to severe, and sometimes can be accompanied by a lump or some swelling.

  • Decrease in body hair

If the low sperm count is caused by hormonal abnormalities, it can trigger physical changes, such as reduced growth of facial hair, pubic hair, and other body hair.

What foods are great for sperm health?

To increase your sperm production, sperm count, and sperm quality, you should start eating healthy and nutritious foods regularly. Below are some highly recommended nutrient-dense foods that can help improve sperm health:

1. Broccoli

broccoli in bowlBroccoli is a healthy vegetable that contains folic acid, an essential nutrient that is known for its sexual health benefits in women, and, according to some research studies, in boosting sperm health in men too. If you eat at least a serving of broccoli per day, you can raise your sperm count by as much as 70%.

Broccoli also contains fiber, vitamin C, vitamin K, and potassium, which aid in enhancing heart health and immunity and lowering the risk of bone problems, digestive issues, and other disorders.

2. Oysters

Oysters are popular for being an aphrodisiac. They are an excellent source of zinc, which is an essential mineral that is key to sperm health. In addition to that, they are loaded with omega-3 fatty acids, which can protect your reproductive system against inflammation and other complications.

Oysters are also rich in good proteins, and low in calories and fat, so they are a highly recommended weight loss and weight management food.

3. Strawberries

Strawberries are a vitamin C-rich food that contains the natural compound polyphenol, which has the ability to block the formation of fat deposits in the body, preventing weight gain, obesity, and heart disease. With a healthy heart, your sexual and reproductive functions, such as testosterone and sperm production, can carry on without any issues.

Strawberries are also overflowing with antioxidants, which help in promoting immune, digestive, muscular, and brain health.

4. Asparagus

Asparagus is a great source of vitamin C, which fights off free radicals that can threaten testicular health and sperm production. By making this green vegetable a regular part of your diet, you can produce enough sperm that has good structure and motility, increasing the odds of you fertilizing your partner’s egg.

Asparagus is also a highly fibrous food, with significant vitamin A, vitamin E, and vitamin K contents, so it can aid in digestion and nutrient absorption, blood sugar management, and memory.

5. Spinach

Spinach is another green and leafy vegetable that is loaded with folic acid, which helps in the production of high-quality sperm. If you do not meet your body’s daily recommended folic acid requirement, you may start to produce less sperm than normal, and sperm that are malformed and have poor motility.

Sperm also contains calcium, magnesium, potassium, and vitamin A, which can help lower your risk of cancer, diabetes, bone disorders, and heart disease.

6. Eggs

Eggs contain high concentrations of protein and vitamin E, which are two essential nutrients that are crucial to sperm health and fertility. They can help protect your body against free radicals that can damage your sperm quality.

Eggs are also rich in proteins and vitamin B2, which promote muscle growth and development, high energy levels, and enhanced strength, endurance, and stamina.

7. Walnuts

walnutsWalnuts are a great source of omega-3 fatty acids, which help facilitate blood flow to the testicles for increased sperm production, and arginine, which is a key component in increasing semen volume.

Walnuts offer plenty of other health benefits, including reducing the risk of diabetes and cancer, prevention of high blood pressure and high cholesterol, and protection against inflammation.

8. Garlic

Garlic contains an abundance of nutrients that can help boost male fertility. It is a good source of vitamin B6 and selenium, which are two compounds that aid in clearing up your arteries, allowing smooth and uninterrupted blood circulation and flow to your testicles, penis, and other vital parts.

Garlic is also frequently used as a medicine for the common cold and other mild illnesses, and it has been found by various research studies to lower the risk of high blood pressure, high cholesterol, stroke, heart attack, and other cardiovascular problems.

When is the best time to go see a doctor?

Your sexual and reproductive functions are an essential part of your health, so you have to make sure that they are taken good care of. In addition to eating healthier, you have to seek medical care too. You need to pay your doctor a visit as soon as possible if:

  • You and your partner have been trying to conceive for a year, having unprotected sexual intercourse on a regular basis, to no avail.
  • You are experiencing persistent or recurring pain in your testicular region.
  • You have a history of prostate cancer, testicular cancer, or other sexual health problems.
  • You have gone through penis, testicle, scrotum, or groin surgery.

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