Male fertility is deeply influenced by diet, lifestyle and overall health. Your diet can directly impact sperm count, motility and quality. If you have been wondering what to eat to increase sperm count, this will help you through the best and worst foods for male fertility.
Why Sperm Health Matters?
Healthy sperm increases the chances of successful conception, whether naturally or through fertility treatments. Poor sperm quality can delay pregnancy, increase stress and reduce chances of fertilization. Eating the right food for healthy sperm and avoiding harmful dietary food can improve sperm count, movement and structure.
10 Foods That Increase Sperm Count
The best way to improve your sperm quality is to add nutrients. It can help boost testosterone, improve sperm formation and reduce oxidative stress. Scientifically, these are the foods that can make the sperm better.
1. Walnuts
Walnuts are rich in omega-3 fatty acids and antioxidants, making them one of the best foods to increase sperm count. It improves motility, structure and volume.
2. Dark Chocolate
With L-arginine, an amino acid, in Dark chocolate, it supports better blood flow and sperm production. A small piece on a daily basis can prove to be a powerful sperm boosting food.
3. Spinach
Spinach is packed with folate. It is an essential nutrient for healthy cell formation. It is an excellent food to increase sperm motility naturally.
4. Eggs
Eggs provide high-quality protein and vitamin E. It helps protect sperm cells from oxidative damage and support sperm formation.
5. Bananas
With an enzyme, bromelain, known to support testosterone production, Bananas are a power pack of nutrients. It also has vitamin B6, which boosts stamina and fertility.
6. Pumpkin Seeds
Pumpkin seeds are loaded with zinc which is essential for testosterone and sperm production.
7. Garlic
Garlic is known for boosting circulation. It contains allicin that protects sperm from cellular damage.
8. Pomegranates
Pomegranates are rich in antioxidants that help reduce free radical damage and promote better sperm structure and movement.
9. Tomatoes
Lycopene in tomatoes increases sperm concentration. Tomatoes are ideal food to increase sperm motility fast.
10. Oysters
Oysters are one of the richest natural sources of zinc. As zinc deficiency is a major cause of low sperm count.
Indian Foods That Can Increase Sperm Count
Ayurvedic herbs and ingredients have been used for centuries in India for fertility issues. They are found to have powerful fertility benefits.
Ghee or Clarified Butter
Ghee has several benefits. It supports hormone regulation, boosts stamina and enhances nutrient absorption improving sperm health.
Safed Musli (Chlorophytum borivilianum)
It is a proven Ayurvedic supplement. Safed Musli supports testosterone levels and improves sperm volume and motility.
Ashwagandha (Withania somnifera)
Ashwagandha is clinically proven to improve sperm count, motility and testosterone levels when used regularly.
Kaunch Beej (Mucuna Pruriens)
Kaunch Beej reduces oxidative stress and enhances sperm quantity and quality.
Shatavari (Asparagus racemosus)
Shatavari is known for hormone-balancing abilities. Shatavari helps improve sperm consistency and reproductive health.
5 Foods to Avoid for Better Male Fertility
While, usually having a balanced diet is a way to go for better male fertility. There are a few foods that you can avoid that decrease sperm count, alter hormones or hinder motility.
1. Processed Meats
Processed meats are linked to lower sperm count and reduced motility due to preservatives and saturated fats.
2. Trans Fats
Usually, trans fats are found in fried and packaged foods. It impairs testosterone production and damages sperm cells.
3. Soy Products
Excess soy products can increase estrogen-like compounds that affect sperm concentration.
4. High-Fat Dairy Products
Full-fat milk and cheese contain hormones that interfere with healthy sperm production.
5. Excessive Alcohol
Heavy drinking lowers testosterone. It also negatively impacts sperm shape and movement. It is one of the major drinks that decrease sperm quality.
Quick Lifestyle Tips to Improve Male Fertility
- Maintain a healthy weight and a balanced diet
- Exercise regularly
- Reduce stress through yoga or meditation
- Avoid smoking, vaping and alcohol
- Limit exposure to heat (hot tubs, saunas, laptops on lap)
- A healthy sleep schedule
These changes can have a huge impact on your overall health and sperm health.
The Final Note
With mindful dietary and lifestyle choices, you can improve male fertility. Incorporating the right foods and avoiding the wrong foods can make a huge difference. For persistent fertility concerns, consulting a fertility specialist at Luma Fertility can be really helpful.
FAQs
- Which food is not good for sperm?
- Excessive soy, processed meats, trans fats, high-fat dairy products and alcohol are not good for sperm.
- How to boost sperm in 3 days?
- To increase sperm production, focus on hydration, antioxidant-rich and zinc-heavy foods. Along with it, avoid alcohol and heat exposure.
- Is curd good for male fertility?
- Yes, it supports gut health and reduces inflammation. Go for low-fat curd.
- Which fruit is best for sperm?
- Bananas, Pomegranates and other antioxidant-rich fruits like berries and oranges are great for improving sperm quality.
- What drinks decrease sperm?
A. Alcohol, sugar sodas and energy drinks can lower sperm health.
