Fertility is one of the most important factors in men of child-bearing age. For you to be fertile, you need to have enough sperm in your testes.

Maintaining the right amount of sperm can be achieved through the diets we take. Certain foods are a good boost in their production. Such foods include the following:

A. Pumpkin Seeds

You get pumpkin seeds from the pumpkin. These seeds are highly consumed for its oil which has outstanding properties. Research published in the Agriculture and Biology Journal of North America established that these seeds contain vitamin A and tannins which are good antioxidants. Antioxidants help in relieving stress from the testes. As a result, spermatogenesis is enhanced. They prevent lipid peroxidation in the testes by reacting with radicals that cause stress.

B. Fenugreek

It is a popular herb which has a lot of uses. It is used as a spice by some people and for treating erectile dysfunction by others. According to a study published in the Kenkyu Journal of Pharmacy Practice and Healthcare, fenugreek is an antioxidant and an anti-inflammatory. It also helps in increasing the weight in the testes.

According to the study, when fenugreek is taken in small quantities, it improves the spermatogenesis process. Fenugreek also increases testes weight. Once this weight is enough, testes will continue producing sperm since its connection with the brain remains intact.

When this weight reduces, the brain stops signaling the production of sperm. As an antioxidant and an anti-inflammatory herb, it reduces stress from the testicles. As a result, the testes produce more sperm, increasing their count.

C. Lentils

They are a rich source of folic acid. This mineral is essential in DNA integrity and in increasing sperm count. A study published in the Journal of Human Reproduction established that folic acid increases sperm quality and count.

According to the study, the sample population that used folic acid recorded a 26% decrease in sperm abnormalities. This statistic translates to an increased number of healthy sperms.

Thus, when these sperms with abnormalities are eliminated, they create room. Healthy sperm finds space and fills it making the count go up.

D. Oysters

It is a seafood that is rich in zinc. Oysters are a superfood whose benefits cannot be underestimated. It is easy to prepare and is often taken raw. Research conducted in Japan established that oysters contain taurine and glycogen in addition to zinc. The two minerals help in recovery from low sperm level, leading to improved reproductive health.

According to the research, the concentration of zinc in oysters affect the sperm levels and contributed to sperm maturation.

The study also established that a high concentration of zinc in the testes increased their weight. As such, the production of sperm continued since it is usually proportional to the weight of the testes.

E. Nuts

It is one of the richest foods when it comes to nutrition. Nuts are a great source of fatty acids, antioxidant characteristics, protein, and vitamins. A study carried out in Spain from the University of Rovira i Virgili established that consuming nuts increases your sperm count by 16%.

According to the study, there was decreased DNA fragmentation from the sample that incorporated nuts in its diet. When this fragmentation is reduced, there is an increase in more healthy sperm.

Thus, you get many and healthy sperms which comes as a result of the antioxidant and fatty acid properties found in nuts.

Causes of Low Sperm Count

To understand how to manage your diet, understanding the cause of low sperm count is essential. It will help you avoid them and stay fertile all the time. They include the following:

A. Poor Dieting

Taking meals that have a deficiency of nutrients and minerals contributes to low sperm count. Your testes need nutrients that the body cannot produce on its own. As such, you need to take meals that are rich in all nutrients (balanced). Such meals help sperm production, development, and maturity.

When you are on a poor diet, and you have a nutrient deficiency, your testes tend to shrink and lose weight. The result is halting of sperm production. The brain interprets it as testes being at full capacity and stops the production of sperm.

B. Poor Lifestyle

A poor lifestyle is characterized by being stressed and the lack of exercise. The aftermath of such a lifestyle is infertility. Once you are stressed, you encourage the production of a harmful hormone called cortisol. When you have a high concentration of this hormone, the spermatogenesis process is inhibited. Cortisol is an inhibitor to the body’s natural processes.

When you do not exercise, your metabolism becomes poor. Thus, your body fails to absorb nutrients it needs to produce sperm. Instead, you accumulate fat in your body, putting yourself at risk of cardiac arrest.

It becomes difficult to watch what we eat especially when our pockets start getting fat. We often console ourselves that we are only eating unhealthy food only once for a treat. We then repeat, and it gradually becomes our lifestyle.

Sometimes, we realize it when it is too late. Although practicing dietary discipline is difficult when we are well off, we should strive to be disciplined. Bad manners only affect us. Healthy foods are not that bad, there are a lot of ways you can create good meals with them and enjoy. Is it not better to eat healthy than live nursing the consequences of avoidable habits?

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