Best Foods to Boost Male Fertility
Having children is one of the greatest privileges in life. Men who dream about becoming dads look forward to raising kids with love and care, providing them with a great life and a positive role model. Children are also part of our legacy in the world.
Unfortunately, the reality is that many men struggle with fertility issues. When you and your wife start trying to have a baby, each passing month can result in greater frustration as you attempt to create a life together. In many cases, the issue could be male infertility. This can come in many forms, such as a low sperm count, weakened sperm production, and even a lack of vitality.
The solution to your fertility issues could be as simple as changing up your diet. The foods you eat and don’t eat can impact many aspects of fertility, such as blood flow, sperm health, sperm quality, testosterone levels, and sperm development. Below are some foods to increase sperm count and support greater male fertility.
Antioxidant-Rich Foods: Protecting Sperm from Damage
After sexual intercourse, sperm cells must survive long enough to reach the egg for fertilization. Antioxidants can play an essential role in protecting sperm cells on their long journey. Antioxidants protect sperm cells, DNA, and mitochondria from natural oxidative stress. This protection can increase sperm motility and increase your chances of fertilization. Building up defense systems for your sperm will equip them to reach their destination, so consider adding more antioxidant-rich foods like the ones listed below to your healthy diet.
Colorful Fruits and Veggies
Free radicals can damage sperm, so foods that are high in antioxidants, like blueberries, strawberries, and raspberries, should become part of your diet. Vitamin C is also essential in protecting those cells, so citrus fruits should be in your diet, especially oranges, grapefruits, and lemons. Leafy greens are a superfood for male fertility, partially because of the Vitamin E that can improve sperm health, but also because of antioxidants. If you add spinach and arugula to your diet, your sperm cells will be better protected. Tomatoes increase overall sperm quality, making them larger and faster. This makes them less vulnerable to the environment around them.
Nuts and Seeds
Walnuts are high in omega-3 fatty acids, which are ideal for improving sperm health and sperm morphology. Almonds contain high levels of vitamin E. Vitamin E is an excellent defense against the free radicals that can damage sperm cells as they travel. Zinc is a crucial resource for higher sperm count and protein metabolism. As a result, pumpkin seeds can help produce healthy sperm that last longer. Lastly, sunflower seeds, which contain selenium, improve sperm motility and size.
Nuts and seeds are often considered superfoods because they pack a big punch with nutrients, many of which can improve sperm count.
Foods High in Zinc: Essential for Sperm Count and Function
As previously mentioned, zinc is an essential resource for sperm counts and quality. Zinc also impacts sperm morphology, which is the size and shape of sperm, providing a higher percentage of healthy sperm cells. Foods that are high in zinc and can support overall sperm health include oysters, red meat (beef), poultry, beans (pinto, kidney, and lima), legumes (lentils, chickpeas, and soybeans), whole grains (wheat, quinoa, and rice), and dairy products (cheese and milk).
Many of these foods also contain folic acid, which has been linked with DNA synthesis in healthy sperm.
Foods Rich in Omega-3 Fatty Acids: Improving Sperm Health and Motility
Omega-3 fatty acids play an essential role in male fertility. The membranes surrounding sperm cells contain high levels of omega-3 fatty acids, so foods with this nutrient boost sperm health significantly. This also contributes to generating an increased amount of semen while promoting semen quality.
In general, if you can boost sperm count and semen volume simultaneously with your dietary choices, your chances of insemination will increase dramatically. All these traits are essential to male fertility.
Fatty Fish
Fatty fish are the perfect example of foods to increase sperm count. Not only do they support healthy sperm count and motility, but they also increase the volume of semen. Some of the most common fatty fish for a plentiful supply of omega-3 fatty acids are salmon, tuna, mackerel, and sardines.
You can also take fish oil supplements if you want to increase sperm count even more with your diet. It should be understood that supplements should not act as a substitute for other foods in your diet, as this can negatively impact overall health. Instead, supplements can be added to a balanced diet to provide further vitamins and minerals that can support sperm count and motility.
Plant-Based Sources
Omega-3 fatty acids are also available in plant-based whole foods. Some of the best options include chia seeds, flaxseeds, and walnuts. Vegans or vegetarians can also rely on algae supplements to get more omega-3 fatty acids into their diet. Chia seeds, in particular, are especially beneficial for sperm quality, count, and motility. Algae supplements are often taken to support testicular health and improve libido.
Other Fertility-Boosting Foods
If your goal is a successful conception, then your diet may require a significant amount of changes. The wrong foods can have a negative impact on male fertility, while a healthier diet will increase your chances of having children with your partner. If you are worried about male infertility, these additional fertility-boosting foods should be at the top of your grocery list.
Consider combining a fertility-friendly diet with professional consultation if issues persist. Learn about beneficial urological treatment options to further support your reproductive health journey.
Antioxidants
We have mentioned the importance of antioxidants a few times, especially as it concerns the battle against free radicals. These molecules can harm sperm health and break them down, making it harder for the sperm cells to make it to the egg. As a result, foods with a high concentration of antioxidants can create more healthy sperm that will have more robust defenses against free radicals.
Such foods include dark chocolate, pomegranates, green tea, artichokes, olive oil, and carrots. All-natural pomegranate juice is an excellent alternative if you want a liquefied form for your antioxidant consumption.
Vitamins and Minerals
Some foods pack a bigger punch than others because they contain high levels of multiple vitamins and minerals. These nutrients work together to help support the production of sperm, sperm count, and motility.
Eggs are a great example because they contain vitamin D and choline. Choline increases the calcium levels within healthy sperm. Garlic is another superfood because it contains selenium and allicin. As mentioned before, selenium helps foster larger sperm. Allicin prevents oxidative damage and can even improve male sexual function.
Foods to Limit or Avoid
Adding foods to your diet that boost sperm count, improve sperm quality, and support sperm motility will have a significant impact on male fertility. However, these positive changes can be negated if your diet still includes unhealthy foods. If you really want to increase sexual performance, sperm count, and motility, then there are plenty of foods you should avoid.
Processed Foods
Most of us know processed foods are not the greatest aspects of our diets. These foods can lead to poor sperm health, compromising your ability to have children with your partner. Processed foods tend to be high in sugar, salt, and unhealthy fats. Some examples include processed meats like hot dogs, beef jerky, and salami. These foods frequently lower sperm count, making it harder to produce enough sperm for easier insemination.
Sugary Drinks
Many studies have shown links between consumption of sugary drinks and poor reproductive health in men. You can experience lower testosterone levels, declining sperm quality, and even sperm abnormalities if you consume sugary beverages on the regular. The most common drinks that can impact sperm vitality are soda, energy drinks, and sweetened juices.
If you are concerned about sperm quantity or overall reproductive health, it is best to supplement your diet with water and more natural juices.
Excessive Alcohol
Alcohol can cause many health issues in the body. First, alcohol intake can affect sexual performance, making it harder to engage in sexual intercourse that leads to conception. Second, alcohol can lower testosterone levels, affecting sperm production and sexual arousal. You are also likely to experience challenges with sperm count if you regularly consume alcohol.
Suppose you want to continue enjoying alcohol while trying to have children. In that case, it is recommended that you have a few alcohol-free days during the week or eat large meals before drinking to better protect against the toxic chemicals in alcohol.
Trans Fats
Excessive trans fats are a big no-no in terms of physical health. Limiting them should already be a priority if you want to improve overall wellness. However, trans fats also have a significant impact on male fertility. Eating too many fried foods and processed snacks can lower your sperm counts significantly. Trans fats have also been linked with decreased testosterone production. Another element of male fertility that can lead to insemination is ejaculate volume. If you consume too many trans fats in your diet, semen volume will decrease.
Saturated fats are also considered unhealthy and may harm your reproductive system, so avoid consuming too much butter, cheese, and chocolate.
Lifestyle Factors to Boost Male Fertility
Your diet is not the only aspect of overall health that can help with sperm count and motility. Lifestyle choices play a role in your wellness, and every part of the body benefits when you are pursuing health daily. Whether you want to increase sperm count, protect sperm DNA, or improve overall fertility health, these lifestyle changes can make a huge difference.
Maintaining a healthy weight is critical for male fertility. A sedentary lifestyle or poor diet choices will inevitably harm sperm production and reproductive health. It also increases your risk of heart disease and other cardiovascular issues, which can negatively affect your sex life. To ensure your weight is healthy, exercise regularly and focus on cultivating a balanced diet. You don’t have to be an athlete who is focused on performance and recovery dieting, but you do need to make conscious choices to stay relatively fit. This might mean avoiding processed meats or trans fatty acids for a while.
Stress can also have an impact on your reproductive health as a man. If you are dealing with a lot of stress, either from work, finances, or even your primary relationship, managing that stress should be a priority if you want to have children. Stress can affect sexual performance, the integrity of sperm structures, and testosterone production. If you are having trouble conceiving with your partner, it might be worth finding some stress-relieving activities.
Smoking and recreational drugs are other male fertility killers. They, too, can negatively impact sperm count and motility, as well as sperm production. It is best to steer clear of using too many recreational drugs if you are hoping to increase sperm count and conceive a child with your loved one.
The act of having sex itself can also play a role in your fertility. For example, frequent unprotected sex with multiple partners will increase your risk of sexually transmitted diseases. Some of these conditions can be detrimental to your reproductive system. If you are hoping to have children in the future, then you should practice safe sex as much as possible and limit the number of partners with whom you are intimate.
Lastly, you should never underestimate the value of a good night’s sleep. Consistent sleep can improve all aspects of your reproductive health. Sleeping well can increase sperm count, improve sperm volume, support sperm motility, and aid DNA synthesis. The health benefits of sleeping are numerous, such as lowering blood pressure, improving brain function, and supporting healthy hormone levels. All these effects will make it easier to support male fertility.
Summary: Foods to Increase Sperm Count
If you are looking for foods that increase sperm count, production, motility, and health, you have plenty of options. Green, leafy vegetables, citrus fruits, nuts, seeds, fatty fish, legumes, dark chocolate, eggs, and even supplements are all part of a positive fertility-based diet for men. Although eating these foods in a vacuum may not be enough to help you reach your goal of becoming a father, they are a great place to start.
If you are worried about sperm count and motility, or you would like to know how to lead a healthier lifestyle for sexual wellness, it never hurts to visit a fertility clinic and have your sperm analyzed. These experts could help you determine the issue, if there is one, and take action steps to rectify the problem. The solution may be as simple as adding certain foods to your daily intake or drinking pomegranate juice a few times a week. The right foods can provide the essential nutrients you need to improve sperm count, prioritize motility, and foster better sexual performance.
