The health of your sperm or your fertility level is measured based on the quantity, quality (shape) and motility (movement) of the sperm. Men who possess low amounts of sperm can still be fertile if its sperm is in excellent condition. Sperm can be damaged if exposed to free radicals, which affect sperm movement. So, even if you have a high amount of sperm it is useless if your sperm quality is bad. Below is a list of healthy foods to increase sperm production and improve Male Fertility.
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Healthy Foods To Increase Sperm Production
These food groups includes:
+ Food groups high in vitamins E, B, C
Vitamin E, B are found abundantly in broccoli, sweet potatoes, tofu, nuts, fruits such as oranges, lemons which help to overcome the lumps of semen, increase the activity of sperm, help sperm be produced more.
Foods rich in vitamins A, C help sperm to be healthier
+ Vitamin B12 group
Vitamin B12 plays an important role in fertility in men. According to research and analysis by health and nutrition experts, when the body is given adequate amounts of this vitamin, it will replenish the amount of blood needed for the body. Vitamin B12 is found in many zinc-rich dishes such as blood oysters, animal liver, eggs, milk, radishes, coconut pulp, peas, soybeans, chicken egg yolks, beef, peanuts, rice, millet, chicken, greens, fruits,…
+ Seafood
Seafood such as oysters, crabs, shrimps contain high levels of protein, low levels of omega-3 fatty acids and saturated fats so you should add these foods to your daily menu.
+ L-arginine-rich food group
L-arginine is a type of amino acid that the body needs in the production of sperm. L-arginine increases blood flow to the genitals, it improves the erection function of the penis, is good for people with male infertility.
+ Zinc Rich Foods
Zinc can protect sperm from free radical damage. It also stimulates libido by preventing testosterone from becoming estrogen. Moreover it can also increase testosterone levels and increase sperm count and motility
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Healthy foods to increase sperm count :
Chocolate
It contains L-arginine. Chocolate can increase the number of sperm and semen volume.
A study from The University of Michigan Health System says L-arginine intake as an additional supplement in a few months can improve the quality and quantity of sperm.
Moreover it can also cause the expansion of blood vessels (vasodilation), improve blood flow on male private parts and assist in the erection process.
A small bite of dark chocolate every day will increase your sperm volume
Pomegranate
Pomegrates contain antioxidants that can fight malondialdehyde (MDA), a organic compound in the blood vessels that can kill sperm cells.
This MDA is also found in semen that causes poor quality sperm. Studies published in the Clinical Nutrition Journal show that daily intake of fresh pomegranate juice can destroy the body’s free radicals in turn improving the quality of sperm.
Banana
Banana consists of Bromelain, an enzyme that is also found in pineapple. Bromelain is a type of anti-inflamatory enzyme that helps improve testosterone (male sex hormone). It is also rich in vitamins B1, A and C essential for the production of good sperm.
Brazil nuts
Brazilian nuts are rich in selenium which are a type of vitamin that can maintain health and help movement of sperm cells faster.
These nuts also contain vitamin E and antioxidants that help protect sperm damage from free radicals.
Garlic
Garlic contains nitric oxide synthase (NOS) which is a substance that plays an important role in erections. Garlic also contains selenium and vitamin B6 that are essential in the production of healthy sperm.
Walnuts
In addition to containing L-arginine, walnut beans also contain omega-3 fatty acids that can help improve blood flow towards the penis. Moreover, walnut contain antioxidants twice as much as other nuts.
Spinach
There is a large quantity of folic acid in spinach that can help increase the quantity of sperm. Mineral components such as protein, calcium, iron, vitamins found in spinach and green vegetables support the production of high sperm quality semen.
Eggs
Eggs can help increase the number of sperm and improve fertility. Eggs are rich in vitamin E content,
The anti-oxidant effect of vitamin E can also prevent the negative effects of free radicals on sperm and egg cells.
Honey
In honey there are many essential minerals that are beneficial for the production of sperm. For men with physical weakness or infertility, it is recommended to take 2 tablespoons of honey before going to bed every day, the condition will be significantly improved.
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Conclusion
To ensure that sperm has a healthy development environment, pay attention to building healthy living habits and follow a reasonable diet including above mentioned foods. It is not recommended to use stimulants such as alcohol, beer, tobacco to avoid damaging the quality and quantity of sperm. It is recommended to drink enough filtered water every day – 8-10 glasses. Increase the practice of physical exercise so that the body is more supple and strong.
If the disease is severe, immediately go to the clinic for timely treatment, to avoid unpredictable complications later.
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