Increase Your Sperm Count And Motility with Fertility Foods

Approximately half of all couples who struggle with infertility do so because of a problem with the man's fertility — with low sperm count and sperm motility (simply put, movement) being the most common causes of male infertility. There are several measures a man with a low sperm count can take in order to increase a low sperm count, including making lifestyle changes such as regular exercise (cycling can negatively impact male fertility), quitting smoking, and avoiding tight underwear, whirlpools, and saunas.

Additionally, a man can take several nutritional steps in an attempt to increase his sperm count, motility, and morphology including  adding the following fertility-boosting foods to his daily diet.

Zinc supplements and foods for male fertility

Oysters are high in zinc which is scientifically proven to increase sperm count. The Journal of Laboratory Clinical Medicine found that a zinc deficiency in men decreased sperm count in four out of five study members, and as soon as they started increasing zinc intake, the men's sperm count increased. [1] 

Folic acid and vitamin C for male fertility

Spinach is rich in folate (the natural form of folic acid), a vitamin that's very well known to boost female fertility and increase the odds of a healthy pregnancy. Did you know that folic acid also increases a man's overall sperm count and motility, especially when eaten in conjunction with vitamin C rich foods that promote absorption of folic acid? You do now. Men with low levels of folate have more sperm with chromosomal abnormalities. [2]

Vitamin E 

Eggs promote male fertility and improve a couple's chances of conception, because they are high in vitamin E. Vitamin E is in case of deficiency linked to testicular tissue degeneration. A study on rats proved that vitamin E deficiency causes incomplete spermatogenesis and affects the structural differentiation of epithelial cells of the epididymis — a tube that connects a testicle to a vas deferens in the male reproductive system [3].

Vitamin C 

Fruits that are rich in vitamin C, such as citrus fruits, strawberries, cherries, asparagus, snow peas, cooked tomatoes can go a long way toward boosting male fertility. One study proved that the semen of men with a diet of up to 1,000 mgs of vitamin C (twice daily for a maximum of 2 months) has less clumping than that of their deficient counterparts. [4] The results were impressive:

• the mean sperm count almost tripled (from mean sperm count was 14.3 +/- 7.38 x 10(6) sperms/mL before the vitamin C intake to  32.8 +/- 10.3 x 10(6) sperms/mL (P < .001) after 2 months of vitamin C intake). 
• the mean sperm motility doubled (from 31.2 +/- 9.61% to to 60.1 +/- 8.47% (P < .001))
• and mean sperms with normal morphology increased significantly (from 43 +/- 7.87% to 66.7 +/- 4.77% (P < .001)) 

Food rich in vitamin A

Food rich in vitamin A, including carrots, red peppers, oatmeal, dried apricots, dark green lettuce, broccoli, spinach, sweet potatoes etc can be explored as another fertility aid. Vitamin A helps grow healthy sperm, and deficiencies in vitamin A in men are linked to lowered fertility due to sluggish sperm. Vitamin A helps regulate germ cell differentiation and has a potitive effects on the generation of both the cycle of the seminiferous epithelium and the spermatogenic wave. [5]

Nuts are rich in arginine and selenium

Scientists recommend eating choosing walnuts and almonds because they are both rich in arginine, an amino acid that increases sperm production and blood flow. Blood vessels need arginine to dilate and form an erection. Supplementing with arginine has been shown to help men with erectile dysfunction in some studies. Increased blood flow is related to stronger erections, which, though unrelated to sperm count, is correlated with higher rates of fertilization. [6]

On the other hand, Brazil nuts are high in selenium that is an essential mineral for developing normal sperm and in increasing sperm motility. A relatively large study proved that supplemental Selenium with a combination of vitamin E improves semen quality and has beneficial and protective effects, especially on sperm motility. [7]

Boost chromium levels

Whole grains increase chromium levels, thereby increasing your sperm count; studies prove that low chromium levels are correlated with decreased sperm count. Chromium deficient rats had 25% lower conception rates and a 50% lower sperm count. [8]

READ Herbs For Women Trying To Conceive

Make sure to include DHA and other essential omega-3 fatty acids into your diet because they help improve blood flow to the genitals and increase sexual function. And not only that, a study found that a certain omega-3 fatty acid is necessary to construct the arch that turns a round, immature sperm cell into a pointy-headed super swimmer with an extra long tail. Yep, the DHA is "Bob the Builder" in the sperm-cell architecture. The study proves that DHA is needed to fuse the building blocks of the acrosome together. Yes, you've guessed it — the acrosome is critical in fertilization because it organizes a variety of enzymes that sperm use to penetrate an egg. [9] 

DHA and other essential omega-3 fatty acids are found in salmon, sardines, anchovies, walnuts, arugula, crab, shrimp, flax, chicken, fish oil, and a variety of other foods.

While nutritional supplements and conscious efforts to boost your dietary intake of specific vitamins, minerals, and amino acids can boost male fertility, too much of a good thing can also lead to complications. Therefore, it's always a good idea to consult your doctor before you start on any supplements.