Sperm quality is one of the main factors that affect fertility. Like every other organ in the human body, the reproductive system is dependent on the nutrients and vitamins supplied. Certain foods, can positively affect a man’s reproductive health, increase testosterone production, and thus increase sperm count as well as sperm motility and quality.
Here we have a small list of foods that can help you with increasing sperm count and quality:
Oysters:
Oysters have a high concentration of zinc, which is essential for sperm production and quality. Or just supplement with zinc tablets.
Pumpkin seeds:
Pumpkin seeds are nutritious and can positively affect your overall well-being. They are an excellent source of zinc for maintaining healthy sperm and male fertility. Adequate zinc consumption has been found to be well correlated with improved sperm quality, motility and testosterone levels.
Dark chocolate:
This delicious treat can offer more than just a satisfying taste, however. Dark chocolate has been shown to be packed with antioxidants and contains L-arginine, a compound associated with improved sperm count and motility.
Spinach:
Spinach not only strengthens muscles, but has a positive effect on male fertility, mainly due to its high concentration of folic acid. Maintaining proper folic acid levels is essential for men, as it plays a key role in maintaining sperm shape and preventing abnormalities.
Walnuts:
Walnuts contain omega-3 fatty acids, which can help sperm move better. They also have antioxidants such as vitamin E and polyphenols that protect sperm cells from damage caused by harmful substances in the body. In addition, they contain zinc.
Asparagus:
Asparagus is a rich source of vitamin C, which protects against free radicals and boosts the immune system. Moreover, asparagus is beneficial for men who want to increase their semen volume. The high vitamin C content in this vegetable can help maintain the quality and quantity of sperm.
Citrus fruits:
Antioxidants such as vitamin C found in citrus fruits can also play a vital role in increasing male fertility. Drinking orange or grapefruit juice, which contains 100% fruit juice, can provide the same benefits as consuming these fruits directly.
Tomatoes:
They also contain lycopene, a powerful antioxidant that has a number of health benefits. One of these benefits is an increase in sperm count in men. Don’t worry, lycopene is also found in ketchup and sauces.
Pomegranate:
These fruits are highly nutritious and contain a number of antioxidants that can be beneficial for overall well-being. Drinking pomegranate juice reduces the levels of a harmful substance called malondialdehyde in the blood. This substance can negatively affect sperm cells.
Whole grain cereals:
Whole grain bread, quinoa, brown rice and oats, can promote optimal sperm health. Instead of following a low-carbohydrate diet, experts recommend consuming carbohydrates with a low glycemic index, such as whole grains, fruits and vegetables.
Garlic:
Contains a compound called allicin, which is believed to be able to improve blood flow through the male reproductive organs. This may have a positive effect on sperm count and semen volume.
Lentils:
Lentils are considered a rich source of protein, fiber and folic acid.
Avocado:
Avocado is a real booster for improving sperm health. Thanks to their high content of folic acid, vitamin E and zinc, they provide essential nutrients needed for optimal sperm count and motility.
Fish, ideally oily, such as salmon and sardines:
Salmon and sardines are rich sources of omega-3 fatty acids, which are known for their wide range of health benefits, such as lowering blood pressure and reducing arterial plaque formation.
