Most people don’t think about improving sperm quality. When sperm isn’t strong, it can contribute to infertility. Exercise on its own is not enough to improve sperm health, but choosing the right foods can strengthen sperm and increase the amount of semen.
Foods and Sperm
Eating healthy foods is going to improve overall health, but there are two food groups that impact sperm.
- Eat plenty of fruit and vegetables as they are full of antioxidants that reduce free radicals that can impact the production, motility, and DNA of sperm. It is recommended to choose fruit and vegetables that have antioxidants, such as asparagus, tomato, apple, etc.
- Reduce how much saturated fat and trans fat you consume as eating too much of these fats can decrease the amount and quality of sperm, both of which contribute to fertility.
Nutrients for Healthy Sperm
- Zinc is very important for the male reproductive system because zinc helps sperm production and improves concentration of sperm in semen. It also helps sperm move more quickly.
- L-Arginine is another important nutrient for the male reproductive system. It improves sperm concentration in semen and improves sperm motility. It also treats erectile dysfunction.
- Selenium produces healthy sperm and prevents sperm from being destroyed by pollutions like exhaust, cigarettes, and other toxins.
- Vitamin C improves sperm quality, semen concentration, and sperm quantity. It decreases the number of abnormally shaped sperm. Vitamin C also produces antioxidants.
- Vitamin B improves overall function of the body as well as the reproductive system. It improves sperm quality, quantity, and motility, and prevents damage to the DNA of sperm.
10 Foods to Increase Sperm Count
- Oysters are full of zinc. They are considered aphrodisiacs and also increases the number of sperm and improves sperm health. Oysters are also full of protein, Omega-3, Vitamin E, Vitamin D, Vitamin B12, and iron. It is a perfect food to improve sperm health.
- Meat increases sperm quantity and improves strength and motility. Eating meat daily can also improve concentration of sperm in semen.
- Eggs improve sexual capacity and balances male hormones. They also strengthen sperm and prevent normal deterioration.
- Nuts improve sperm health and are full of protein, Omega-3, zinc, and Vitamin E, all that improve sperm quality and health. Nuts also stimulates blood circulation to various organs.
- Garlic contains many vitamins and nutrients that improve sperm health, making them stronger. Garlic also improves circulation to the genitals and delays ejaculation.
- Bananas contain minerals, Vitamin A, Vitamin B1, Vitamin C, electrolytes, potassium, amino acids, iron, and sucrose, fructose, and glucose—all that help increase amount of semen and improve sperm health and motility.
- Berries improve concentration of sperm in semen and improves sperm health. Berries contain Vitamin C that produces amino acids that help the reproductive system produce more sperm and make them stronger.
- Chocolate contains antioxidants and increases sperm production. It improves blood circulation to help sperm health, quantity, and motility. Chocolate also increases the number of sperm in semen during ejaculation.
- Tomatoes contain lycopene that makes sperm 60-70% stronger. It also balances the prostate and reduces the risk of prostate cancer.
- Ginseng is a super herb that has been used for a long, long time. Ginseng contains the well-known ginsenoside that stimulates the function of male hormones that have to do with sperm production. It also improves sperm health.
Foods to Avoid for Male Fertility
- Trans fat and “unhealthy” foods, such as red meat, processed food, potatoes, desserts, and sweet drinks, have no positive impact on your health and can, in fact, negatively affect fertility.
- Men who consume 265 milligrams of caffeine a day are at higher risk of infertility as caffeine can decrease the number of sperm. Limit yourself to two cups of coffee a day.
- Alcohol causes dehydration and regular alcohol consumption impacts sperm quality.
- Nicotine, tar, lead, and mercury in cigarettes, as well as other toxins, are harmful to the body and directly impact male health. Smoking causes hormone dysfunction, decreases the number of sperm, and affects sperm health. When sperm is weak, it is more difficult to become pregnant.
Natural Ways to Increase Sperm Count
1. Exercise Regularly
Exercising regularly strengthens the body, prevents disease, helps you maintain a healthy body weight, and increases muscle. Exercise also improves all functions of the body and makes sperm stronger as well as increases the number of sperm in ejaculated semen by 33% in comparison with someone who doesn’t exercise.
2. Get Enough Sleep
Getting enough sleep plays an important role in our health, as much as eating healthily and exercising. Sleep improves not only health, but also the male hormone testosterone. How much sleep a person needs will vary from person to person, but the medical recommendation is that an adult gets 6-8 hours of sleep for the body to get adequate rest and to positively impact male hormones.
3. Quit Smoking
Smoking and drinking alcohol are common behaviors for men, but of these habits impact the lungs, heart, blood vessels, and other important organs of the body. A dramatic decrease in male hormones can be caused by smoking and alcohol as well. It is important to quit or reduce smoking and drinking to improve overall health and balance male hormones.
4. Maintain Healthy Weight
Being overweight affects the number of sperm and their motility. It also impacts the reproductive system and increases the chances of needing fertility treatment. If you and your partner are planning to conceive, begin exercising and eating nutritious foods to maintain a healthy body weight.
5. Manage Stress
Stress causes an increase of cortisol and excessive cortisol leads to a sharp decrease of male hormones. Cortisol also has an emotional impact and can affect sexual ability and libido.
Semen Analysis: Fertility Treatments for Male
Semen analysis involves a specialist looking at semen to detect any abnormalities of the sperm and to assess the male partner’s fertility. It can also diagnose any reproductive problems. Semen analysis looks at the amount of semen, the number of sperm in semen, the motility of sperm, the shape of sperm, and the overall health of sperm.
It also looks for an abnormalities that can impact fertility. If any problems are detected, the infertility specialist will work with the family to create the appropriate treatment plan.
At Beyond IVF semen analysis costs 1,500 baht and looks at semen quantity, concentration of sperm in semen, sperm motility, appearance, and viability, and the number of white and red blood cells in semen.
This article covers just some ways to improve sperm quality, but these tips cannot be used to treat infertility or guarantee pregnancy. If you have been having unprotected sexual intercourse for a year or longer without becoming pregnant, you and your partner are experiencing infertility. It is important to see a specialist as soon as possible to figure out why you are not getting pregnant and what treatment is most appropriate for you.
If you have any questions or concerns about your sperm health or if you would like to consult with our doctor, please send us a message on Line at @beyondivf.