10 Foods To Increase Sperm Count

Infertility is a very common issue. So, if you are experiencing fertility issues, you are not alone in this. 1 in every 10 couples face infertility issues, and 1 in every 3 cases of infertility is due to some or the other issues in the male partner.

 
Low sperm count is the major reason for infertility issues in men. So, if you and your partner are planning to have a baby, make sure to follow a healthy diet and include food in your regime that can boost your sperm count. 

Before diving into detail, and finding a solution to treat abnormal sperm count, let’s get an insight on what is normal sperm count.

What is a Normal Sperm Count?

A normal sperm count ranges between 15 million sperm to more than 200 million sperm per milliliter (ml) of sperm.

If your sperm count is less than 15 million per ml, or 39 ml per ejaculation, the sperm count is considered to be low. The condition of low sperm count is also known as oligospermia in medical terminology.

Foods to increase your sperm count

Here is the list of foods that boost sperm count in men.

1. Eggs

Eggs are superfoods to increase your sperm count. Eggs are a great source of vitamin E and protein which help in boosting sperm motility. Consuming eggs regularly increases your chances of fertilisation. Eggs are also a vital source of zinc which can improve motility of sperm.

2. Dark chocolate

Dark chocolate is considered to be the best food to increase sperm count. Dark chocolate is loaded with antioxidant properties and an enzyme called L-Arginine which helps in increasing the volume of sperm. Having a bite of dark chocolate after every meal not just makes a good dessert but also benefits your sperm health to a great extent.

3. Bananas

Bananas are great for sperm production. Bananas are rich in magnesium, vitamin B1 and vitamin C and these greatly help in sperm production. Bananas are also known to contain Bromelain, which is a rare kind of enzyme. Bananas not only increase sperm production, but also enhances your sex hormones. 

4. Spinach

Spinach is one of the best green leafy vegetables which is good for sperm production. Spinach can regulate sex hormones too. Spinach is loaded with folic acid which is very important for the development of sperm.

5. Garlic

Garlic not only regulates the production of sperm but also prevents cancer. Garlic is loaded with allicin which helps in circulating blood to the right body parts. The free flow of the blood to all the sexual organs prevent it from any kind of damage. Garlic also has another enzyme known as Selenium which is believed to improve the motility of sperm.

6. Goji Berries

Goji berries are Indian superfood which develops sperm health. Regular intake of goji berries  can help in maintaining a controlled temperature around the scrotum, improve sexual mood and make it favorable for production of sperm. Goji berries are also believed to contain antioxidants which help in sperm motility.

7. Walnuts

Walnuts are rich sources of polyunsaturated fatty acids, intake of which can increase sperm count. According to studies, walnuts can also prevent lipid peroxidation from damaging sperm health. Walnuts are loaded with omega-3s. Include walnuts as a topping in your everyday meal and reap the benefits.

8. Ashwagandha

Ashwanagndha is a herbal remedy which is trusted by Indians since ages now. Ashwagandha not only increases your sperm count but also heightens your sexual pleasure. Ashwagandha can be consumed in the form of tablets or powder. If these options don’t sound great, you can have Ashwagandha infused tea too.

9. Pomegranates

Pomegranates are rich sources of anti-oxidants and this is known to every human being. Antioxidants stimulate sperm production and pomegranates can be the go-to foods for almost everyone who is dealing with the concern. Additionally, pomegranates can boost your immune system, slow your aging, and protect sperm from free radicals. Have it as it is, as a glass of juice or top it in your salads, the benefits will not change.

10. Pumpkin seeds

A great source of omega-3 fatty acids and zinc, pumpkin seeds can greatly improve sperm count and sperm quality. The seeds are considered to be a power package of fertility. Soak the pumpkin seeds overnight and have it along with your breakfast the next morning.

Can low sperm count affect fertility?

Yes, low sperm count can affect fertility as it can reduce a man’s chances of getting the partner pregnant. Not just count, but low quality sperm can also cut down your potential of getting a woman pregnant.

Low sperm count is a major reason behind so many couples having the trouble to conceive. If you and your partner have tried to conceive for more than a year and still not being able to, consult with a fertility specialist without much delay.

Tips to improve sperm health and boost fertility levels

Apart from eating what is necessary for proper sperm health, there are lifestyle habits that you should incorporate to improve your fertility levels.

1. If you are planning a baby, quit smoking NOW. Smoking not only affects your sperm count but hampers your body in worst ways than what you think of.
2. Do not sit for a long time with the laptop on your lap. The heat generated from laptops can increase the scrotal temperature and affect your sperm health.
3. Maintain a healthy weight. If you are overweight, bring your weight down to a healthy level.
4. Frequent sex during your partner’s ovulation period is the key. Have sex frequently to increase the chances of getting your partner pregnant.
5. Do not stress. Although stress does not have any direct relation with sperm health and quality, stress can affect the intimacy between both the partners creating a disturbance in the required sexual excitement.

You can easily achieve healthy sperm motility just by incorporating the above-mentioned nutritious foods in your diet and following the right lifestyle habits. If things don’t work in your favor, seek help from a fertility specialist. With right professional guidance, bearing a child when all hopes seemed dim, have become possible today.