Diet and nutrition are essential factors in getting your body ready for making a baby, but what male partners consume in the months before conception matters significantly, too. Fertility foods aren't just for women—there are certain foods that could increase sperm count and quality, along with other foods men should aim to avoid when they're trying to conceive.
A man is considered to have a low sperm count if he has fewer than 39 million sperm per ejaculation. It still sounds like a lot, but considering how far sperm have to travel, it's not that many. The point? It's important for men who are trying to conceive to evaluate their diet so it won't interfere with their chances of conceiving. It's also good to know that any dietary changes should be put in place at least three months in advance of your ideal conception date, as it takes three months for sperm to reach maturation.
Be sure to discuss any fertility concerns with your doctor, but looking at what's on both partners' plates can contribute to overall sexual health and fertility. Both oysters and other forms of shellfish and pumpkin seeds are naturally very high in zinc, which is one of the best minerals for male fertility—and sexual reproductive health in general.
Zinc is involved in boosting testosterone levels, as well as improving sperm motility and sperm count. It's essential for sperm function and is known as a hormone balancer , while also protecting against heavy metals and cigarette toxins.
Oysters are also heralded as an aphrodisiac so maybe a date out for oysters are in order? One kiwi contains almost the full daily recommended value of vitamin C for men. Studies have shown oral supplementation of vitamin C improves sperm motility, count and morphology. Other foods that contain vitamin C include red peppers, citrus fruits, tomatoes, broccoli, Brussels sprouts and cabbage. It fights free radicals as well as protects the testicular cells, paving the way to better sperm counts, increased motility, and sperm quality.
Dark chocolate is loaded with an amino acid named L-Arginine HCl which is proven to contribute to higher sperm counts and volume. Consumption in limited quantities can improve sperm counts to an extent. Nuts are a good source of healthy fats and protein. Healthy fat is required for the production of the cell membrane for sperm cells. These omega-3 fatty acids also help boost the volume of sperm by promoting blood flow to the testicles.
The arginine content in walnut contributes to the increase in sperm count. The antioxidants present in walnuts also help in removing toxins in the bloodstream. Phytosterol, which is known to improve testosterone production in the body, is a component that is present in pumpkin seeds. This helps in the increase of the sperm count and fertility.
These seeds also contain omega-3 fatty acids that improve blood circulation and increase semen volume. Zinc plays a huge role in the production of sperm cells.
Foods such as barley, beans, and red meat are rich in zinc and should be included in your diet to have a higher sperm count. Deficiency of zinc can even lead to a decrease in sperm motility, reducing fertility. Foods that can Boost Sperm Count There are a lot of foods that can boost sperm count and some of them are listed below: Eggs Eggs are a healthy option to increase sperm count as they are filled with protein.
Spinach Folic acid is integral for the healthy development of sperm. Bananas Vitamins such as A, B1, and C in a banana help the body manufacture healthier and stronger sperm cells. Maca Roots Maca roots are known to increase sperm counts and fertility. Asparagus Asparagus is a vegetable that is high in vitamin C and has a number of positive effects on sperm.
Dark Chocolate Dark chocolate is loaded with an amino acid named L-Arginine HCl which is proven to contribute to higher sperm counts and volume. Walnuts Nuts are a good source of healthy fats and protein. Pumpkin Seeds Phytosterol, which is known to improve testosterone production in the body, is a component that is present in pumpkin seeds. Infertility can have multiple causes and may depend on genetics, general health, fitness, diseases, and dietary contaminants.
Additionally, a healthy lifestyle and diet are important. Some foods and nutrients are associated with greater fertility benefits than others. It should not be confused with L-aspartic acid, which makes up the structure of many proteins and is far more common than D-AA. D-AA is mainly present in certain glands, such as the testicles, as well as in semen and sperm cells. Researchers believe that D-AA is implicated in male fertility.
In fact, D-AA levels are significantly lower in infertile men than fertile men 3. This is supported by studies showing that D-AA supplements may increase levels of testosterone, the male sex hormone that plays an essential role in male fertility. For example, a study in infertile men suggested that taking 2. The number of pregnancies also increased among their partners 4. However, the evidence is not consistent.
More research is needed to investigate the potential long-term risks and benefits of D-AA supplements in humans. Shop for D-aspartic acid supplements online. Besides being good for your general health, exercising regularly can boost testosterone levels and improve fertility. Studies show that men who exercise regularly have higher testosterone levels and better semen quality than inactive men 8 , 9 , However, you should avoid too much exercise, as it may have the opposite effect and potentially reduce testosterone levels.
Getting the right amount of zinc can minimize this risk 11 , 12 , If you rarely exercise but want to improve your fertility, make becoming physically active one of your top priorities. Some evidence indicates that taking antioxidant supplements, such as vitamin C, may improve fertility.
Oxidative stress is when levels of reactive oxygen species ROS reach harmful levels in the body. ROS are constantly being produced in the body, but their levels are kept in check in healthy people. High levels of ROS may promote tissue injury and inflammation, increasing the risk of chronic disease Taking in enough antioxidants , such as vitamin C, may help counteract some of these harmful effects. Another observational study in Indian industrial workers suggested that taking 1, mg of vitamin C five times a week for 3 months may protect against DNA damage caused by ROS in sperm cells.
Vitamin C supplements also significantly improved sperm count and motility, while reducing the numbers of deformed sperm cells Taken together, these findings suggest that vitamin C may help improve fertility in infertile men with oxidative stress. Stress may reduce your sexual satisfaction and impair your fertility 22 , 23 , Prolonged stress raises levels of cortisol, which has strong negative effects on testosterone. When cortisol goes up, testosterone levels tend to go down 25 , While severe, unexplained anxiety is typically treated with medication, milder forms of stress can be reduced with relaxation techniques.
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