5 Foods That Increase Sperm Count, Production, and Motility
1. Red peppers, carrots, oatmeal, dried apricots. The vitamin A in these foods help grow healthy sperm. “Deficiencies in vitamin A in men have been linked to lowered fertility due to sluggish sperm,” writes Heidi Murkoff in What to Expect Before You’re Expecting. To increase sperm count and motility, eat dark green lettuce, broccoli, spinach, sweet potatoes, and dairy fortified with vitamin A.
2. Asparagus, snow peas, cooked tomatoes, strawberries. The vitamin C in these foods affect sperm motility and viability. Vitamin C and vitamin A are found in many of the same foods: kale, red peppers, sweet potatoes, yellow veggies and fruits. The antioxidants in these foods help increase sperm count by decreasing harmful free radicals.
3. Turkey, eggs, seafood, oysters, pumpkin seeds. “Inadequate amounts of zinc an lead to low testosterone levels and diminished sperm count,” writes Heidi Murkoff in What to Expect Before You’re Expecting. Zinc is actually quite widespread – it’s also found in beef, yogurt, oatmeal, corn.
4. Leafy green veggies, avocados, beans, whole grains. Make sure you’re getting enough folic acid, because low levels can lead to birth defects. Men with low levels of folate have more sperm with chromosomal abnormalities. To increase your sperm count, production, and motility, make sure you’re eating lots of dark green veggies and fruit. You may want to consider a folic acid supplement.
5. Salmon, sardines, anchovies, walnuts. “DHA and other essential omega-3 fatty acids help improve blood flow to the genitals and increase sexual function,” writes Heidi Murkoff in What to Expect Before You’re Expecting. “Fertile men’s sperm contains more of this essential fatty acid than the sperm of infertile men.” Other foods high in omega-3 fatty acids include arugula, crab, shrimp, flax, and chicken. To increase sperm count, load up on foods that contain healthy omega-3s!
Zinc is vital for viable sperm count, motility and a high percentage of live sperm in the semen. Zinc is present in semen and therefore men can lose excessive quantities of zinc through ejaculation - therefore it is critical that zinc is replaced through the diet daily. Foods rich in zinc such as lambs, turkeys, barleys, wheat, oysters, beans, nuts, red meats, raw sunflower and pumpkin seeds are considered to be the super-foods that can help to increase the sperm count in men.
Vitamins C, E and especially B12 possess antioxidant properties and are thought to increase sperm production. L-arginine, L-cartinine (amino acids) those are found abundantly in spinach, seaweed (Spirulina), poultry and also in sesame seeds, tuna, turkeys, egg whites are thought to energize the sperms and also to increase their production without affecting any other body system.
Many health care providers believe that simply avoiding frequent dehydration by drinking more than 8 glasses of water a day is sufficient to flush out the body toxins and can help in increase sperm count.
Foods with selenium such as Brazil nuts, tunas, red meats, poultry, eggs, cottage cheese are also favorable in order to increase sperm count. Lycopene found in tomatoes, pink grapefruits, guavas and folate that is greatly found in asparagus, beet roots, broccoli, beans, citrus fruits and other dark green leafy vegetables are advisable for infertile man to increase sperm count.
Some of the foods are found to be interrupting healthy semen production in men's body. Foods listed below are therefore said to inhibit men's capability to produce healthy sperms.
Besides eating above mentioned food stuff, infertile man should:
· Avoid eating refined foods like refined sugar, white flour
· Give up any sort of caffeine such as coffee. Also give up carbonated water.
· Stop eating processed food
· Give up smoking and heavy/binge alcohol consumption
· Stop frequent masturbatingMaca is one of the best foods available to increase sperm count. It is packed full of nutrients, particularly when used as a Certified Organic Powder that is milled in the appropriate way to retain nutritional integrity. Other nutrients required to increase sperm count include calcium, magnesium, chromium and manganese. Laboratory studies of rats have revealed that they enhanced fertility after being provided maca supplements. The female rats increased egg follicle growth and males increased sperm counts.
I also came across this neat article on how to increase sperm health :D
http://drbenkim.com/improve-sperm-count.htm
Strive to reach and maintain a healthy weight for your structure.
Having too much or too little body fat can disrupt production of the following male reproductive hormones:
Gonadotropin releasing hormone (GnRH) - released by the hypothalamus; prompts the pituitary gland to release luteinizing hormone and follicle stimulating hormone.
Luteinizing hormone (LH) - released by the anterior portion of the pituitary gland; tells specialized cells in the testicles to produce testosterone.
Follicle stimulating hormone (FSH) - also released by the anterior pituitary; tells the seminiferous tubules in the testicles to produce sperm.
Testosterone - produced in specialized cells in the testicles; stimulates production of sperm in testicles and increases sex drive.
Because body fat is closely associated with the production of these male reproductive hormones, a man is most likely to produce healthy sperm when he is at a healthy weight for his structure.
Get regular exercise, but don't overdo it.
Being physically active is good for reproductive health, but exercising to exhaustion on a regular basis can disrupt hormone levels in a way that lowers sperm quality.
Strive to feel emotionally balanced.
Emotional stress leads to an increase in cortisol production, which in turn, leads to a number of changes to the male reproductive hormones listed above, which results in lower sperm quality.
Eat foods and/or whole food supplements that are naturally rich in folate, vitamin C, vitamin E, selenium, and zinc.
Folate, selenium, and zinc are particularly important to producing healthy sperm. Vitamins C and E are thought to protect sperm against damage by the environmental stressors listed in the next section.
How to Keep Sperm Healthy
Prevent overheating of testicles.
Tight underwear, prolonged sitting, use of laptop computers directly on one's lap, and even being in a hot working environment can all increase scrotal temperature and decrease sperm count.
Avoid hot baths and hot tubs.
Spending 30 or more minutes in water that is 102 degrees Fahrenheit (40 degrees Celsius) or above can significantly lower sperm count.
Stay away from anabolic steroids, testosterone-based supplements, and anti-androgen drugs.
All of these drugs may reduce fertility by interfering with sperm production. The most commonly used anti-androgen drugs are those prescribed to treatprostate enlargement, prostate cancer, and male pattern baldness.
Avoid tobacco, marijuana, and alcohol.
Avoid cimetidine (Tagamet).
Cimetidine is an over-the-counter drug that is used to treat heartburn and ulcers; regular use of cimetidine is strongly linked with low sperm counts.
Avoid large amounts of coffee.
While a cup of coffee per day isn't likely to reduce fertility, drinking several cups of coffee per day can definitely decrease sperm motility.
Regular use of tobacco (including chewing tobacco), marijuana, and large amounts of alcohol are all strongly linked with low sperm counts. There is even some evidence that suggests that heavy tobacco, marijuana, and alcohol usage can damage the DNA of sperm, which may result in abnormal fetal development and an increased risk of cancer for the next generation.
Beyond heeding the suggestions provided above, it's also important to minimize one's exposure to toxic chemicals that are linked with reduced fertility in males and females.
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