Your sperm count can be improved by consuming a diet rich in protein and vegetables and limiting alcohol consumption. This article will explore the specific foods that can increase your sperm count and how to optimize your diet to promote fertility.
The Importance of Fertility Nutrition for Your Sperm Count
Spermatogenesis is the process where sperms (male germ cells) are formed from stem cells located within the testes, which produce millions of new sperms each day. When there is an imbalance in small molecules or nutrients present during this period of time, it could lead to infertility.
The human body has three basic requirements:
Therefore, nutrition plays a vital role in improving reproductive health. Health experts have found that men with low sperm counts are more likely to suffer from erectile dysfunction; therefore, eating right can help improve their sperm function.
How Does Food Increase Your Sperm Count?
What we eat affects our body and mind, but what about our sexual organs? The following are some proven ways to boost your sperm count. These include soluble and insoluble fibers as well as certain vitamins and minerals.
Soluble Fiber Increases Sperm Production.
This Soluble fiber includes :
- oat bran
- barley bran
- beans and legumes
- psyllium husks
- wheat bran
- green leafy vegetables like spinach
- cruciferous vegetables such as broccoli and cauliflower.
These food have proven effects on sperm production. For instance, when rats were fed the same amount of oats daily, they produced four times higher sperm than those who did not consume oats. In addition, one study showed that males who consumed larger amounts of dietary fiber had twice the number of sperm compared to individuals who ate less.
For more exemple of food increasing sperm count, read our article : 5 Food you can eat to increase your sperm count.
Insoluble Fibers Also Improve Sperm Function.
Insoluble fiber refers to the parts of plants that cannot be digested by humans.
- Wheat bran
- brown rice
- whole-grain products
Fruits such as pears and watermelon are rich sources of insoluble fiber.
Contain high levels of insoluble fibrous materials that reduce cholesterol levels and increase insulin sensitivity. A lack of these types of foods may also contribute to reduced sperm count.
Vitamin D & Calcium Have Positive Effects On Sperm Function.
Vitamin D helps regulate calcium metabolism in human cells which is essential for normal spermatogenesis. It has been reported that men with low vitamin D intake tend to have lower sperm counts compared to those who had a higher consumption of this nutrient.
Additionally, research studies have shown that men who took 1000-2000 IU/day of vitamin D for six weeks had an average 30% improvement in their sperm quality.
This was greater than what was observed after taking 1250 mg of calcium supplements daily over two months. Other nutrients associated with sperm health include zinc and selenium. Zinc contributes directly to DNA synthesis and protects against oxidative stress while Se acts as an antioxidant to prevent free radicals from damaging sensitive areas within the testes. Both nutrients are found naturally in some fruits and nuts. Avoiding stress is also a way to improve your Semen quality, to understand how it work, check out our article on stress and semen quality.
There are many nutritional supplement options available today that can help improve overall health, including semen production. We have reviewed many of them. Including :
Many people turn to herbal remedies when seeking ways to boost their libido or enhance fertility. These treatments should be avoided if you're attempting to conceive because they aren't regulated by government agencies like pharmaceuticals.