Infertility is one of the most serious problems faced by couples worldwide. It can be due to a number of reasons like low sperm count, abnormal sperm morphology or poor sperm motility.
In such cases, a healthy diet can make a huge difference. Here are some foods that can help improve sperm health: 1. Nuts.
1. Nuts
Pumpkin seeds are an excellent source of zinc which promotes sperm count and fertility. They also contain arginine which boosts sperm motility. Walnuts are rich in omega-3 fatty acids which help increase sperm volume. Tomatoes are rich in lycopene which improves the structure of sperm and enhances libido in men. Consuming tomatoes on a regular basis increases fertility in men. Fenugreek or’methi’ is also an excellent fertility food as it has high concentrations of phytosterol that improves testosterone production and boosts sperm count and quality.
Folate, a B-vitamin, is essential for healthy sperm. Add foods that are rich in folic acid to your diet such as leafy greens, orange fruits, beans and fortified cereals.
Avoid consuming foods that are high in trans fats as they reduce sperm production and cause infertility in males. Also, limit alcohol intake as it can damage sperm and lower libido. Lastly, get adequate sleep as it improves sperm health. Try taking Bird & Be Prenatal, which contains a unique blend of essential vitamins and minerals for optimal sperm health, protection against DNA damage and a healthy thyroid function.
2. Vegetables
Including vegetables and fruits like pomegranate, avocado, papaya in your diet can help increase the sperm count and strength. These fruits and vegetables are high in folic acid, which is necessary for healthy sperm production.
Adding whole wheat, green leafy vegetables, beans (legumes), and curd to your diet will enhance your sperm health. This is because they are rich in anti-oxidants that protect your sperms from free radical damage. These foods are also a good source of vitamins and minerals, such as vitamin C and lycopene.
Pumpkin seeds are another food that can help increase sperm count and sperm motility. They are rich in phytosterols, antioxidants, and amino acids that improve fertility. You can add these to salads or eat them as a snack.
Consuming a balanced diet and getting adequate sleep can boost your sperm health. You should avoid consuming foods that are high in saturated fats and trans-fats. You should also reduce your alcohol intake and limit spicy foods as they can interfere with sperm health. Try to get 7-9 hours of sleep every night.
3. Eggs
Having healthy, thick sperm is a crucial factor in male fertility. A diet that contains dark chocolate, fatty fish, spinach, and eggs can help boost sperm count, motility, and morphology. Getting enough sleep, avoiding excessive alcohol consumption, and eating foods rich in folate can also help improve sperm health.
Folate, or vitamin B9, is essential for sperm development and function. Leafy greens like spinach and kale, legumes, and fortified cereals are all excellent sources of this nutrient.
Bananas are another good food choice for sperm health, thanks to their vitamin B1, vitamin C, and magnesium content. These nutrients help improve sperm count and motility, while also protecting sperm cells from free radical damage.
Other important factors in sperm health include exercising regularly, maintaining a healthy weight, avoiding smoking, and drinking enough water. Supplementing the diet with antioxidants can also aid sperm health. Try adding ashwagandha, pomegranate, pumpkin seeds, and other nutrient-dense foods to your diet. Lastly, it’s a good idea to consult with your healthcare provider about male fertility issues. They can perform a thorough semen analysis and provide personalized recommendations for you.
4. Bananas
The Vitamin B1 and magnesium found in bananas is essential for healthy sperm production. Vitamin C also helps in protecting sperm from free radicals that can damage their structure and cause chromosomal abnormalities. It’s a good idea to eat bananas on a regular basis to see long term results.
Tomatoes are rich in lycopene which is known to improve the count and quality of sperm. You can consume tomatoes as salad or in the form of ketchup or tomato juice. You can also have avocados that are loaded with healthy fats and are an excellent source of zinc. They also have folic acid and help improve sperm motility.
It is important to limit alcohol consumption because it can affect sperm quality. You should also avoid tobacco and excessive exposure to environmental toxins. Getting adequate sleep and managing stress levels can also help boost sperm count and improve semen quality. Talk to a health care professional for more information on how to support healthy sperm production. There are several supplements that can be taken to increase sperm production, but a balanced diet and lifestyle play an equally important role in fertility and sperm health.
5. Ashwagandha
Having healthy semen is crucial to fertility. Both men and women should do their part to make this happen. For men, this means eating a balanced diet, getting enough exercise and sleep, staying away from smoking and excess alcohol, avoiding certain medications and drugs, and reducing stress.
It also helps to add sperm-friendly foods like nuts and seeds (especially walnuts), ashwagandha, pomegranate, tomatoes, eggs, spinach, fatty fish, dark chocolate, and zinc to the diet. These foods contain nutrients that have been shown to positively impact sperm health, such as vitamin E, omega-3 fatty acids, folate, zinc, copper, selenium, and L-arginine.
In one study, administration of ashwagandha root extract to infertile men led to improved testicular function and reproductive hormone levels, including testosterone, semen volume, and sperm concentration. In addition, it boosted libido and increased satisfaction with sexual activity.[7] You can get ashwagandha from a supplement or buy it at a natural food store. Fenugreek is another good sperm-boosting herb that can be taken in the form of a tea or supplement. This herb has also been known to improve sperm count and motility.
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