“You are what you eat’. We all grew up hearing & reading about this popular saying. It means that our diet has a powerful impact on our overall health. But are you aware that the food you eat can also determine your sperm count?
That’s right! Numerous studies have shown that men who are conscious about their eating choices possess a higher sperm count as compared to their ‘not so conscious’ counterparts.
In this blog, we bring you a list of the best foods to increase sperm count. So read on for a head start towards improved sperm count & overall health.
Nuts
Nuts have garnered a lot of attention as a healthy addition to different diets. That’s because they’re extremely nutrient-dense, being rich in unsaturated fatty acids, fiber, minerals, tocopherols, phytosterols, and polyphenols.2
When it comes to the best foods to increase sperm count, a few nuts like almonds, hazelnuts and walnuts deserve special mention. A 2019 study has found that if you mix them in your Western-style diet, they can significantly improve your total sperm count along with sperm vitality, motility, and morphology.
Fish & Seafood
Zinc & Selenium are the two minerals particularly essential for sperm production & count. And both fish and seafood top the chart for their high zinc and selenium content.
They are also loaded with omega-3 fatty acids, another compound with powerful anti-inflammatory and antioxidant properties. If you’re looking for ways to maximize your sperm quality as well, consider substituting all that processed red meat with fish.
Carrots
Did you know that this crunchy vegetable could improve more than just your vision? You heard me! Being rich in carotenoids & other antioxidants, carrots may help improve several sperm parameters including your sperm count.
Antioxidants may play a vital role in protecting your sperm against oxidative damage.5
So the next time you’re blending some juice or prepping a salad, don’t forget to toss in a carrot.
Tomato
While the benefits of this fruit cum vegetable are well documented for improving sperm quality, it may also help improve your sperm count. This is mainly due to their high lycopene content & antioxidant-rich nutrient profile.3 6
And here’s a pro tip. To increase the lycopene content in your tomatoes, try having them cooked. Cooking tomatoes just for 2 minutes can boost their lycopene content by more than 50%.
Ghee
Ghee, our Indian superfood is also believed to have a positive impact on sperm health. Studies have shown that cow ghee, when used together with supportive therapies, gives a boost to sperm count and improves many other semen parameters. Ghee is an antioxidant, a property attributed to its Vitamin E content which helps fight the Reactive Oxygen Species (ROS) that damage sperms.
Whole Grains
Whole grains contain ample amounts of vitamins, minerals & other compounds such as zinc, selenium & Coenzyme Q10. All of these have a huge role in maintaining optimal sperm health. So don’t forget to include them in your diet. A few good options include whole-wheat flour, whole-grain breakfast cereals, whole-wheat bread, pasta or crackers.
Lentils
Lentils are yet another fantastic food to add to your diet if you’re exploring ways to enhance your sperm count. They’re rich in folate which is known to improve not just sperm count but also its quality.
If you’re a vegetarian, adding lentils or dals to your diet will not just help with your sperm count but also fulfil your protein requirements.
Conclusion
Adding these foods to your plate will most likely crank up your sperm count. But always remember that your sperm & overall health is largely governed by your lifestyle as a whole. Simply choosing foods to increase sperm count while ignoring other healthy habits such as watching your weight & staying physically active is not going to make much of a difference.
Also, for those of you having concerns about your sperm count, it’s advisable to opt for a comprehensive male fertility test ASAP. You can check out LifeCell’s SpermScore which is more than just a sperm count test. SpermScore analyses 10 sperm health parameters & 14 conditions from the comfort of your home so that you get detailed insights into your sperm health.
And if you’re worried that age might take a toll on your fertility, consider sperm banking with LifeCell’s SpermVault. It allows you to preserve your sperm in their prime so that you can have children later without worrying about declining fertility with time.
For more information, you may visit www.lifecell.in or call 18002665533.
Reference
https://sci-hub.se/10.1016/j.repbio.2019.07.005
6 foods that boost fertility | UCLA Health
SEMEN QUALITY IN RELATION TO ANTIOXIDANT INTAKE IN A HEALTHY MALE POPULATION – PMC
Lycopene and male infertility – PMC.
The effect of ghee (clarified butter) on serum lipid levels and microsomal lipid peroxidation – PMC
Role of reactive oxygen species in male infertility: An updated review of literature – PMC
Foods high in zinc | healthdirect
Selenium – Health Professional Fact Sheet
Coenzyme Q10: The essential nutrient – PMC
Whole grains: Hearty options for a healthy diet – Mayo Clinic
