A few simple dietary changes can make a huge difference in sperm health. Here are some foods that help to thicken sperm and increase fertility.
Avoid processed meats like hot dogs, salami and beef jerky. Several studies have linked them to low sperm counts and altered sperm motility. Choose healthier options such as chicken and eggs or paneer.
1. Garlic
Studies have shown that consuming foods rich in garlic can improve overall sperm health. Garlic contains high amounts of selenium, which can promote sperm production and enhance sperm motility. Garlic can also help increase sperm count and improve sperm quality.
It is recommended to eat garlic in moderation as excess can have adverse side effects. Foods rich in vitamin C are also beneficial for sperm health. They work on increasing sperm motility and sperm morphology in addition to preventing oxidative damage. Vitamin C is available in foods such as citrus fruits, kiwis, and pineapples.
Avoid consuming processed meats, trans fats, and other unhealthy fats as they can significantly reduce sperm health. Likewise, limit your intake of soy products as they contain isoflavones which disturb sperm health and motility.
Choose organic foods to reduce exposure to pesticides and BPA from plastic packaging. It is also a good idea to buy meat and fish from your local butcher or fishmonger, and shop for vegetables and fruit at the farmers market where they may not have been sitting in plastic for long.
2. Nuts
Men who struggle to conceive may find their issue is caused by an abnormality of their semen. It is important to eat the right diet to ensure your sperm are healthy. Avoid eating junk food, processed meats and fried foods as they can disrupt sperm health. Instead, opt for whole grains, leafy vegetables, low-fat dairy products and nuts.
Consuming walnuts daily can help increase sperm count, according to a study published in 2012. It is also rich in L-arginine, which can improve the morphology and motility of sperm. You can try adding a handful of them to your breakfast.
You can also eat zinc-rich foods to make your sperm healthier, such as oysters and lean meats. Folate is another essential nutrient that can help your sperm stay healthy. You can get folic acid from avocados, bananas, mangoes, leafy greens and beans.
Avoid foods that contain trans fats as it can cause hormonal imbalances, thereby lowering your sperm count. These include fast food items, frozen meals, vegetable shortening and premade doughs for biscuits and cookies.
3. Eggs
Sperm are tiny cells that are produced in the testicles and stored in the epididymis until they are needed to fertilize a female egg during sexual intercourse. They contain the genetic material that will be passed to offspring and are protected by an enzyme that helps them penetrate the outer layer of the egg. Eating a diet rich in vitamins and minerals is essential for sperm health. Eggs are a good source of vitamin E and protein, which improve sperm quality and motility. Eggs also contain selenium and zinc, which are important for sperm production and fertility.
Avoiding certain foods, including processed meats and high-fat dairy products can improve sperm health. Processed meats are high in unhealthy fats and additives, which may decrease sperm count, sperm motility, and overall fertility. High-fat dairy products are also known to reduce sperm concentration and motility.
Consuming whole grains, seafood, leafy vegetables, nuts and seeds, dark chocolate, and fruits can help increase sperm volume and quality. Regular exercise, healthy weight maintenance, and stress management are also important for sperm health.
4. Lean Meat
The healthy sperm count and semen is very crucial for couples trying to start their family. Men should consume a diet rich in vitamins and minerals to help produce healthy swimmers. Including lean meat in the diet is one such food and it also helps increase sperm motility. Some of the best sources of lean meat are chicken, fish and beef. Men can also try consuming 75g of walnuts every day as they are rich in L-Arginine, a known sperm booster. Pomegranate is another natural food that is known to improve sperm count and boost fertility.
Avoid consuming processed red meats and fatty foods that may negatively impact sperm count. Try to include a lot of vegetables in your diet as they are rich in Folic acid which is essential for sperm production. Leafy greens like spinach, broccoli and kale are a good source of folic acid. Zinc is another nutrient that is needed to make sperm thicker and stronger. Some foods that are rich in zinc are beans, barley and meats. You can also find it in some fruits, especially apricots.
5. Fish
A healthy diet is essential for male fertility. This is because sperm requires nutrients like Zinc and Vitamin E to be produced. A deficiency of these vitamins can lead to low sperm count and motility. Foods rich in these vitamins include cereals, eggs, milk & yoghurt, fish and vegetables.
A study suggests that eating a fish-rich diet can boost sperm count. This is because fish contains omega-3 fatty acids, which are good for sperm health. However, the effect of fish on sperm health is limited and needs more research.
Avoid foods high in trans fats and processed meats as they can disturb sperm health. Also, limit consumption of whole-fat dairy products like cheese and ice cream as they can increase cholesterol levels. Also, avoid soy foods that are rich in isoflavones as they can disturb sperm health. Choose high-quality protein from lean meats, fish and poultry. Also, eat fruits, whole grains, leafy greens and beans (legumes). Avoid fast-foods and processed meats as they are high in saturated fats, which can reduce sperm count and motility.
