5 Foods To Increase Sperm Count: A Guide For Men Trying To Conceive

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5 Foods To Increase Sperm Count: A Guide For Men Trying To Conceive

5 Foods To Increase Sperm Count: A Guide For Men Trying To Conceive


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If you’re a man struggling to conceive with your partner, you’ve probably already heard that eating a healthy diet has been shown to increase sperm quality and motility. But what does this mean? And how can you incorporate these foods into your daily diet? You’d be surprised at how easy it is to start eating for increased sperm count.

Sperm Count: The Factors of Male Fertility

Sperm Count: The Factors of Male Fertility

The number of sperm found in one semen sample is referred to as Sperm Count. Sperms are necessary to fertilize the egg; hence fertility doctors recommend semen analysis for men during IVF procedure to ensure the appropriate count of sperm is available in a man’s semen, enough to make women pregnant. 

According to WHO (World Health Organization), 39 million per ejaculate or 15 million per liter sperm count is considered healthy in men. Sperm count below 15 million per ml is referred to as Oligospermia and is the cause of fertility issues in men.

A man’s lifestyle choices can also cause a low sperm count, which is called oligospermia. A complete absence of sperm is called azoospermia.

Nutrition and diet are the prominent factors that ensure a fit body with a healthy sperm count in men, reducing the risks that might interfere in conceiving a female partner.  

The best way to increase your sperm count naturally is by infusing nutrients into your diets, such as polyunsaturated fats, vitamin c, and antioxidants, known for sperm production. 

Low Sperm problem might be the problem for the couples looking forward to conceiving and is also not good for the body in the long run.

Also, if the count of sperm is not adequate, it may result in low IVF Success rates for the couples seeking IVF treatment at Aastha Fertility Care to conceive. 

What Causes Low Sperm Count in Men? 

 Causes Low Sperm Count

Semen production is a complex process, which involves the proper functioning of the male organs like the testes, pituitary gland, and hypothalamus. 

These organs stimulate the brain cells that help in the production of hormones, further triggering sperm production. Any minor problems with these can affect the sperm count and assist with some medical, environmental, and psychological issues that might cause the same.

When a man suffers from medical conditions like infections, his veins draining the testicles causes ejaculation problems and blockage in the sperm passage. Also, the antibodies prescribed to him may attack the sperm, cause hormonal imbalance, or multiple issues of such kind. 

Food and nutrition play an essential role in gaining back the healthful sperm count. Therefore, if you plan to have a baby, men need to focus on their diet and nutritional intake for at least three months. 

Some of the low sperm count causes that can be prevented and treated with food are:

1. Hormonal Imbalance

Hormonal Imbalance has got a huge effect on the overall health and sexual well-being of men. A high Zinc and Iron nutrient diet plays an important role in addressing and preventing the Imbalance, keeping your hormones in harmony to help reclaim your life back.

2. Obesity

More than 70% of men are affected by being overweight, having excessive fat, and poor energy levels. The best way to eliminate or cure obesity is by taking a properly balanced diet, ensuring healthy organs for increased living.

3. Past injuries in Pelvic Region

The protein-rich diet helps restore all the injuries, bringing them back to normal working and life.

4. Genetic Disorders or Chronic Diseases

Ensuring generous consumption of vegetables and fruits with adequate folic acid intake and limiting the consumption of calories, sugar, and sodium will help get over the genetic and chronic disorders.

5. PCOS Problems

One of the best ways to cure PCOS Problems is the intake of a healthful diet. Those all suffering from this cause need to include unprocessed, natural, high fiber food in their diet, ensuring proper organ functioning.

A Male’s lifestyle choices can lower his sperm count. Smoking, drinking alcohol, and taking specific regular medication can all lower sperm numbers. Childhood infections, long-term diseases, and hormonal issues can also lower sperm counts.

Symptoms of Low Sperm Count 

The inability of females to conceive a child is one of the major symptoms reflecting the low sperm count in males. 

It is just one of the major symptoms that will help you identify infertility in men. Other symptoms that might lead to poor sperm count include:

  • Swelling, lump, or pain in the testicles area and around it.
  • Sexual function problems like low sex drive or difficulty in maintaining an erection.
  • Deceased body or facial hair or any other sign or indication for hormone abnormality. 

5 Food Items to Increase Sperm Count 

Food Items to Increase Sperm Count

Stressing over poor sperm count or sperm motility is not a solution at all. The treatment for Oligospermia can be natural and effective if followed with proper guidance and instructions. You need not spend a lot of time and money figuring out the best and latest fertility supplements. Just a small revision in your daily diet and the introduction of food rich in Zinc, vitamins, proteins, and fatty acids will do the essentials, saving both effort and money.

1. Food With Omega 3 Fatty Acid 

Omega 3 results in higher antioxidant activity in the seminal fluid, thereby enhancing the sperm count, sperm morphology, and sperm mobility. Fish, especially anchovies, sardines, and mackerel, are found with high omega 3 fatty acids. For those who wish to opt for plant-based options, flaxseeds and chia seeds are the answers to their search.

2. Food Rich in Zinc and Folic Acid

Zinc and Folic Acids have proven to improve seminal plasma levels and are also known to increase sperm mobility, volume, and healthful count significantly. Include Barleys, Beans, and Red meat in your diet for increasing sperm count.

3. Food that Contains Antioxidants

Food rich in antioxidants like spinach, lentils, watermelon is beneficial in maintaining hormonal levels in both men and women. In women, it helps to naturally soothe menstrual cramps, whereas, in men, it improves sperm mobility, slowing down the aging process, boosting the immune system and sperm concentration.  

4. Increase the Intake of Vitamin C

We all are familiar with the ability of Vitamin C in boosting the immune system in the most natural way but are least aware that it also improves fertility. Intake of citrus fruits such as pomegranate helps reduce the number of deformed sperm cells, and these fruits and their juices increases sperm count and motility without taking any medicine.

5. Food With Vitamin E  

Foods with Vitamin E are helpful to increase sperm count by improving the quality of sperms in a man’s body. It also helps prevent fatigue, which can be a side effect of low sperm count. Food items like oils, nuts, seeds, and asparagus are rich in vitamin E. 

Food to Avoid When It Comes to Fertility 

To reach a healthy sperm count, you also need to make some eliminations from your daily diet, such as limiting the intake of carbohydrates like canned fruits, breads, noodles and legumes. High-fat dairy products like yoghurt butter, and cheese is also a no. Also, processed meat, trans fats, BPA, and soy products can affect the sperm count, reducing the same. 

Adding to it, the link between drugs and sperm health has also been explored. For example, increased usage of alcohol, cocaine, marijuana, and other related drugs decreases sperm count, leading to further ejaculation problems. 

A study has also revealed that smoking regularly also decreases sperm count and quality. Therefore, eliminating these from your lifestyle will help you overcome common sperm problems effortlessly. 

Ask Professionals for Male Infertility and Low Sperm Count Problem 

Visit Aastha Fertility Care to find out the sperm count of your partner, ensuring proper care. Book an appointment for semen analysis with an AMH test to reveal sexual issues in men. On the other side, female partners are evaluated by hysteroscopy tests to know the health of their reproductive organs.
Aastha Fertility Care is focused on helping couples around the world get pregnant through natural methods, IVF treatments, and other fertility services. Please schedule a consultation with our fertility specialist today to understand what you can do to become a parent.

Frequently Asked Questions

  1. Which dry fruits increase sperm count?
    Dry fruits like almonds, walnuts, and hazelnuts are very rich in nutrients like omega-3, vitamin E, and zinc, which are linked with healthier sperm and increase the count when taken regularly. 
  2. Does milk increase sperm count and testosterone?
    Yes, milk is suitable for a good body and sperm, but not that high-fat stuff. High-fat dairy products might affect the sperm count in a negative way. Always go for low fat like almond and coconut milk if you want a healthy sperm count. 
  3. I am vegetarian, so can you suggest the best vegetarian food to increase sperm count?
    If you are a vegetarian, many food items will do the same work in sperm count done by non-vegetarian food items. Add fresh vegetables and fruits to your daily diet, including spinach with other green leafy vegetables. In addition to that, adding dry fruits and soy products is also helpful in doing the same.

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