Food can do wonders; surprisingly, food also plays an essential role in improving men’s sexual health, sperm count, and quality. We enlisted the top 5 foods for you that can elevate sperm count and quality.
- Dark vegs like kale and broccoli
When it comes to the improvement of the health of your sperm count and quality, the first thing that should come to mind is nutrition.
Your body needs proper amounts of vitamins, minerals, and amino acids in order to function properly so that it produces the right kinds of hormones, too.
The same goes with the sperm count and quality, you need to improve your vitamins intake if you want a higher level of fertility.
Foods that are dark green in nature, as many types of vegs, usually contain high concentrations of vitamins C and E. Broccoli and kale are especially strong in this.
Vitamins C and E will make your sperm cells healthier and have better shapes as well as motility.
As per Endworld Hospital’s findings, incorporating dark green leafy vegetables such as spinach into your diet is highly recommended for enhancing male fertility. These vegetables are rich in folic acid, a vital nutrient that offers several essential benefits to the body and promotes sperm motility. Additionally, the consumption of green vegetables supports the production of healthy sperm.
Just in case you don’t know, sperm motility is the super important ability of the sperm cells to swim smoothly towards the egg.
- Citrusy fruits like oranges, lemons and limes
Did you know that the high level of acidity in citrusy fruits like oranges, lemons, and limes is often considered a natural spermicide?
Yup, some studies have found that these fruits can help destroy HIV and sperm cells, but outwardly.
If you consume a reasonable amount of them, their high concentration of vitamin C can do the opposite instead.
So, just like the dark green vegetables that are good for your fertility due to their vitamins content, citrusy fruits like oranges, lemons, and limes also provide the same benefits.
Even more, their iron content is even better for your health in general.
With the right way of consuming these citrusy fruits, you can gradually promote the production of healthier and stronger sperm cells.
Not only that, but they will also be stronger in their own skin, meaning they won’t be weak and stick together, which usually makes it hard for them to reach the egg.
- Pome juice for all things sex
Pome juice is super famous for being a superfood item and rightly so—there are a few good studies that have proven this juice’s efficacy when it comes to improving fertility in males.
It has been proven that the regular consumption of pome juice will gradually improve the shape of sperm cells, making them appear larger, stronger, and have a more normal shape.
Studies have found that the rate of abnormally shaped sperm cells is much lower after the study participants consume pome juice.
Progyny highlights the benefits of pomegranate as an abundant source of antioxidants, specifically polyphenols, which have demonstrated their ability to safeguard sperm from oxidative harm. A study published in PLOS One in 2014 investigated 70 men and revealed that the antioxidant properties of pomegranate can enhance sperm quality.
On top of that, the sperm cells are found to be more agile and can have an easier time swimming in the right direction towards the egg.
Pome juice can be hard to prepare yourself and the fleshy fruit consists of tiny seed-like components.
With that said, it is perfectly okay to buy yourself high-quality pome juice to save precious time.
- Strawberries and tomatoes
Are you still under that serious debate over the fact that strawberries are actually vegetable and tomatoes are actually fruit?
We know it’s mind-boggling but only because we’d believed otherwise for so long.
But it really doesn’t matter now because what the two red delicacies share in common is their ability to improve sperm count and quality.
Strawberries and tomatoes are both rich in vitamins content, especially the vitamins A, E, and C.
Now, the male body needs a lot of vitamins E and C for its production of tiny soldiers that can ensure a woman’s pregnancy.
The high concentration of vitamins E and C in both tomatoes and strawberries also provide antioxidant benefits to some extent.
The British Broadcast Corporation (BB) published an article titled “The Potential of Tomato Puree in Enhancing Male Fertility.” The article suggests that lycopene, a nutrient found in tomatoes, may have a positive impact on sperm quality. According to the study, healthy men who consumed the equivalent of two tablespoons of concentrated tomato puree as a daily supplement experienced improved sperm quality.
The antioxidants will gradually improve the health of the sperm cells and as a result of that, they become stronger and more able to swim in the right direction towards the egg.
- Water is essential for human health in general
After considering the many food items that are good for your sperm count and quality, don’t forget that water is also essential for human health in general.
It is always a good idea to make sure that your body is properly hydrated because dehydration will have tons of bad consequences for the human body.
Many fruits that are watery like watermelon offer very good hydration (plus, watermelon is very good for male sexual health), but remember that even fruits contain natural sugar.
So, you don’t want to rely only on such fruits to fulfil your daily need for liquid. With that said, pure water that is of good quality is a must on your list.
You don’t need to overhydrate yourself, but just make sure that whenever you feel that your body is asking for water, you listen to it and give it what it needs.
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- Omega-3 fatty acids
Omega 3 is a polyunsaturated fatty acid with double bonds. They are helpful for your heart health while also suppressing triglycerides.
High triglyceride levels are a precursor to heart disease and stroke. It also accelerates the onset of obesity and diabetes.
Since omega-3 depletes triglycerides, it helps to open up the blood vessels, increasing blood supply to all vital organs, including the penis.
It’s mostly found in fish. But salmon, anchovies, black cod, and herring present the highest concentration of this amino acid.
This protein has powerful antioxidant properties. This feature helps to boost sperm health, by eliminating free radicals that ravage sperm production.
Thus it directly results in a more seminal fluid secretion. Besides, the sperm produced are of better motility and morphology.
Hence omega-3 helps to clear signs of erectile dysfunction while boosting sperm quality and quantity. It’s thus an effective supplement for male fertility treatment.
- Seeds and nuts
Almonds, pecans, and hazelnuts pack nutritious ingredients that support better sperm health. But it’s walnut that takes the trophy for its sperm-boosting properties.
They contain omega 3, Omega 6, folates, and zinc. These minerals protect sperm against the damaging effects of free radicals.
Still, they maintain the structure of the sperm, ensuring that all vital components remain intact.
Alongside nuts, seeds are also instrumental in enhancing sperm health. Pumpkin seeds, flaxseed, chia seed, and sunflower seeds have antioxidants to help sperm development.
These seeds contain vitamin E, folates, and selenium. These nutrients provide hormones and instigate the generation of amino acids.
Vitamin E and folate offer perfect protection against cell membrane damage. And this vitamin also supports vitamin C to enhance sperm function.
A sufficient folate supply is essential for healthy sperm. Lack of folate distorts the delicate sperm DNA, disintegrating its stability.
Ensure you take these seeds and nuts regularly for healthy sperm.
