There are basically plenty of ways to increase the sperm count in males. One of the quickest solutions is to take male enhancement supplements like Male UltraCore. However, there are also other ways to do it without taking any supplement such as eating foods that can naturally increase your sperm count.
When we speak of sperm count, we are talking about the average number of sperms that is present in your semen sample. Sperm count is a significant factor in determining fertility.
The World Health Organization provides that 39 million sperm count per sample or 15 million per milliliter (ml) is the normal sperm count, so if yours is 10 million per ml, it is abnormal and you may have a problem associated with infertility.
If you are experiencing a low sperm count, factors that have a positive effect on your testosterone level positively influence your sperm count. Also, antioxidant aids in developing healthy sperm and improving the sperm count along the way.
Have a look at some facts below about sperm count.
- Having a good regular exercise helps improve sperm count
- Rest and proper sleeping pattern is good for sperm count
- Vices such as smoking and alcohol reduce sperm count
- Men with low sperm count need medication or supplements
- Proper diet helps to improve the sperm count
For us to enumerate foods that help men increase the sperm count, let us dig into the nutrients that these foods have that help increase it.
Zinc-rich food
The mineral zinc is known to regulate the sperm count and the quality of sperm. Based on research, men that are infertile have a low level of zinc.
For you to get zinc, it is worth eating the following foods:
- Poultry and red meat
- Crabs, lobsters, oysters, and other shellfish
- Beans
- Nuts
- Cereals
- Dairy foods
- Wheat Grain
Folate-rich diet
B vitamin or Folate is linked to sperm health. As research shows, having low Folate is significantly associated with sperms that are damaged or sperm DNA damage, lower sperm density, and low sperm count.
To improve your sperm count, eat the following foods that are rich in Folate:
- Green leafy vegetables
- Sprouts
- Asparagus
- Nuts
- Beans
- Peas
- Whole grains
- Bread, pasta, and other products rich in flour
- Fruits and fruit juices
Vitamin C-rich food
It is typical for us to know that Vitamin C is a powerful antioxidant which plays a significant role in male fertility. Thus, increasing your consumption of Vitamin C is a sure way to increase the sperm count. Not only that, it is known to improve sperm morphology and sperm motility.
Below are some foods that are high in Vitamin C:
- Citrus fruits and fruit juices
- Strawberries
- Sweet peppers
- Kiwi
- Cantaloupe
- Cabbage
- Brussels sprouts
- Tomatoes
- Broccoli
- Potato
- Fortified food like cereals
Vitamin D-rich food
Vitamin D does not only increase the testosterone levels but also improve the sperm count. A study was also found that Vitamin D also enhances male sexual stamina.
It is worth eating food that is rich in vitamin D to improve the sperm count. Take the food below as suggestions:
- Cheese
- Milk
- Yogurt
- Egg yolks
- Beef liver
- Mackerel
- Tuna
- Salmon and other oily fish
- Mushrooms
Vitamin B12-rich food
B-vitamin is essential in increasing the sperm count because it reduces the DNA sperm damage. Aside from that, it is shown to enhance sperm motility.
Foods high in Vitamin B 12 are the following:
- Meats
- Cereals
- Milk and other dairy products
- Seafood, most especially clams
- Poultry products
Vitamin E-rich food
Foods that have high Vitamin E with the property of antioxidant enhance not only the quality of sperm but also the sperm count.
Most of the foods that are rich in Vitamin E are the following:
- Nuts
- Seeds
- Broccoli
- Spinach and other green vegetables
- Corn
- Sunflower
- Soybean
- Margarine
- Fruit juices
Foods high in D-aspartic acid
D-aspartic acid is known to regulate the male sex hormone, testosterone. Based on research, sodium D-aspartic acid increases sperm concentration or sperm count.
You can magnify your sperm count by eating the following foods:
- Grains
- Rice
- Pasta
- Meat
- Poultry
- Eggs
- Low-fat milk
- Dairy products like Yogurt
- Dried and fresh fruits
- Oat Bran
- Cereals
Foods rich in Omega 3-fatty acids
We know for a fact that omega 3-fatty acids have plenty of health benefits. Including in these benefits is increasing motility and sperm count.
Eating the foods below can help increase your sperm count.
- Salmon
- Mackerel
- Tuna
- Sardines
- Herring
- Seafood
- Nuts like walnuts
- Chia seeds
- Eggs
- Yogurt
- Soybean
- Canola oil and other plant-based oils
- Flaxseed
Foods rich in L-arginine
L-arginine, an amino acid that plays a significant role in the fertility of men, promotes sperm function. If you have a low sperm count, consider eating the following foods:
- Pumpkin seeds
- Peanuts
- Beans
- Dairy products
- Lentils
- Pork loin
- Chicken
- Meats
Foods high in Coenzyme Q10
The coenzyme Q10 is also known as CoQ10. It is an antioxidant that is necessary for the living cells to function. Based on research, this supplement can increase the quality of sperm and sperm count in men.
You can get this supplement from foods such as the following:
- Meats such as beef
- Chicken
- Herring
- Trout and other fish
- Soybean
- Canola oil
- Peanuts
- Pistachios and other nuts
- Sunflower seeds and other seeds
The foods I mentioned are just some of the essential foods that are proven to increase your sperm count. To make sure of the effectivity, avoid drinking too much alcohol. According to the Centers for Disease Control and Prevention, if you do so, drink in moderation because it harms the production of sperms.
