Low Sperm Count? Here are Top Ten Foods to Eat To Help Reverse the Problem

Low Sperm Count? Here are Top Ten Foods to Eat To Help Reverse the Problem

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Having a healthy reproduction system increase the chances of a person who is trying to conceive. While it is important for a woman to stay healthy in preparation for pregnancy, it is also just as important for a man to have healthy sperm. A healthy sperm count is a significant factor of fertility in men.


What is considered a healthy sperm count?

In reference to medical guidelines, sperm count in men is considered healthy if it reaches 39 million for every sample or 15 million for every milliliter. If it is lower than that, a man’s sperm count is said to be abnormal and is linked to infertility. What determines the health of the sperm are its count, motility, morphology and finally, volume.

There are a lot of risk factors that contribute to low or unhealthy sperm count. Some of these risk factors include:


–    Too much anxiety or stress

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–    Excessive alcohol consumption

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–    Cigarette smoking



–    Obesity

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–    Unhealthy food choices

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By choosing to keep a healthy lifestyle and eating the right foods, you increase your sperm’s quality as well as the chance to conceive.


Below are the top ten super foods to eat to boost your sperm’s health and count:


  1. Spinach

If there’s a vitamin that needs the sperm to thrive, it’s folic acid. For sperm cells to develop healthily, the body requires enough folic acid. Spinach is one of those foods that contain a good dose of folic acid.

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When the body does not have sufficient folic acid in the system, the sperm produced will become malformed. As a result, the sperm will have difficulty getting to the egg and its protective shield. Moreover, low folate levels can cause abnormalities in chromosomes resulting in birth defects.


  1. Bananas

It’s no surprise that banana is listed as one of the foods that can help boost sperm count in men. It is because bananas are rich in vitamins C, B1 and A. Eating at least a few bananas a day can help promote sperm productivity while producing a good number of healthy sperm.

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Moreover, bananas also have a certain enzyme that is anti-inflammatory while helping boost sperm motility and count. This enzyme is known as Bromelain.


  1. Asparagus

This green vegetable is also another food that can help with sperm count and motility. This particular vegetable has a high Vitamin C content which has significant positive effects on a man’s sperm. Moreover, eating a good amount of asparagus daily can help protect your testicle’s cells while counterattacking damage from free radicals, which results in an increased production of sperm.

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  1. Dark Chocolate

They say that chocolate is the perfect way to please a woman’s hormones. However, what is probably not known is that dark chocolate can also have positive effects on a man’s fertility as well.

Consuming a healthy amount of dark chocolates is ideal for sperm count increase as it contains a certain amino acid known as L-Arginine HCL. This amino acid is known to help strengthen sperm cells while increasing volume in semen. Furthermore, there are rumors that also say eating dark chocolate can do wonders for intensity in orgasms.


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  1. Walnuts

This particular nut is also a highly recommended food to increase sperm count because it is rich in omega-3 fatty acids. These fatty acids help promote greater volume and production of semen because it helps increase the bloodstream to flow towards the testicles.

Moreover, walnuts also contain arginine which can also multiply volume in semen. Walnuts also contains plenty of antioxidants than other nuts which is helpful in fighting toxins in the blood.


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  1. Pomegranates

Pomegranate is a fruit that can also help boost sperm count while improving the semen quality. Moreover, this delectable fruit contains antioxidant properties that can combat damage from free radicals. For years, pomegranate juice is known throughout history with medicinal properties when it comes to improving fertility.

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  1. Eggs

The wonderful thing about eggs is that, while it is helpful in increasing sperm count, it is both affordable and easy to obtain. Furthermore, consuming a few eggs a day can improve the sperm’s motility as well. Eggs are a rich source of vitamins including Vitamin E as well as protein. These nutrients are especially beneficial when it comes to fighting free radical damage and prevent sperm count from decreasing. In essence, eggs can help male fertility by producing healthy and strong sperm.



  1. Garlic

Our immune system needs to be healthy especially concerning with sperm production and motility. Eating a good dose of raw garlic can help in strengthening our immunity. As a result, a healthy immunity would mean healthy production of sperm. Moreover, garlic contains high amounts of selenium and vitamin B6, both of which are important in sperm production.

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Another feature in garlic is that it helps clean the blood which prevent plaque buildup in the arteries resulting in increased blood flow to the testicles.


  1. Broccoli

Broccoli is another green vegetable that is a rich source of folic acid like asparagus. Having enough folate can help improve male fertility by boosting sperm count. It is said in a particular medical study that men who consume enough folic acid daily increase sperm count by up to 70%.



  1. Foods rich in zinc

Foods that have sufficient amounts of zinc play an important role in developing healthy sperm cells. Foods that contain zinc include red meat, barley, and some beans. This mineral, when found in high amounts of concentration, helps in the production of healthy and strong semen. However, consuming zinc daily should only amount to 15mg daily.

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While this list of foods is great when it comes to increasing sperm count, it is also important to maintain a healthy lifestyle. You can do this by:

–    Limit your intake of alcohol

–    Avoid cigarette smoking

–    Exercising regularly

–    Avoiding stressful situations

–    Taking supplements

However, if you and your partner are having difficulty in conceiving, try scheduling a visit to a health specialist to help you determine the issue.


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