Wondering how to increase sperm count without garnering too much attention?
As the title suggests, all you need to do is include these sperm superfoods in your diet to increase your sperm count.
Of course, it goes without saying that you will need to sleep better, exercise, and make healthier choices. Yet we can’t contain our excitement to tell you about how you can naturally improve your sperm count by eating better.
So let’s jump right to it!
Let’s start with some ground rules.
Research shows that these daily patterns and habits reduce our sperm count. Based on this here is a list of ‘DOs and DON’TS’ which you need to swear by while getting on this path.
DO this, it increases your sperm count
- Eat foods that are rich in antioxidants
- Eat lots of healthy fats aka polyunsaturated fats
- Load up on fruits and vegetables
DON’T do this, it reduces your sperm count
- Don’t eat high quantities of processed red meat
- Don’t eat lots of unhealthy fats aka saturated fats
- Don’t eat too much sugar and junk food
Foods that will increase your sperm count
Eggs are loaded with Vitamin E, zinc, and protein. Both help to increase your sperm count and help with sperm motility too.
Eggs will protect your sperm from free radicals – substances that damage your sperm. Eggs can therefore double the chances of fertilization.
You can eat eggs for breakfast. Try boiling your eggs as this helps make nutrients, like amino acids, easier to absorb.
This phallic-shaped fruit is rich in Vitamins B1, C, magnesium, and an enzyme called Bromelain which increases sperm production, development, and motility.
Bananas can also regulate your sex hormones like testosterone and cheer your mood.
You can have a banana as a snack through the day, or a banana milkshake or a topping with a bowl of cereal or granola.
Spinach, known as palak, is rich in folic acid. Green leafy vegetables are good for your health and your sperm’s health. It boosts sperm production and increases your sperm count.
You can incorporate spinach in your diet by starting your morning with a healthy green smoothie, palak paneer, palak paratha. Here are some healthy spinach recipes that will increase your sperm count.
Walnuts are rich in polyunsaturated fatty acids which are healthy fats. Studies show that walnuts reduce lipid peroxidation which damages your sperm. Packed with omega-3s, walnuts replenish your sperm and increase your sperm.
You can go ‘nuts’ (pun intended) and use it as a topping in your diet on your yogurt, with your breakfast cereal. You can replace bread croutons in your soups with walnuts to get that extra crunch and increase your sperm count.
Ashwagandha is a herbal root that has been used since Vatsyan wrote the Kama Sutra. Not only does Ashwagandha heighten your sexual experience, but it can also increase your sperm count.
Ashwagandha is found as tablets, tinctures, and traditional churans. You can have it with a glass of milk, or water before you go to bed. If you are a tea drinker, you can have Ashwagandha infused tea.
Pomegranates are rich in antioxidants. Studies show that antioxidants stimulate sperm production. Pomegranates are known to slow aging, boost your immune system, and help protect against free radicals which damage and kill your sperm.
Pomegranate can be had as is, as fresh juice (without sugar), tossing them in with your salads, or to garnish your avocado on toast.
Figs are a rich source of calcium, potassium, manganese, zinc, vitamin B6, and fiber. Figs can increase your sperm count so be sure to throw in a dash of figs with any part of your meal. Figs can be eaten with salads, desserts, and meat.
Fenugreek or methi is proven to help with oligospermia or a low sperm count as it is a natural antioxidant that has antioxidants that boost the production of male hormones like testosterone and luteinizing hormones that contribute to sperm production.
It has spermatogenic properties that treat a low sperm count. Fenugreek is available in the form of essential oil, seeds, supplements, and tea.
9. Pumpkin Seeds
Pumpkin seeds contain a hefty dose of zinc, omega-3 fatty acids which improve sperm quality and sperm count. Pumpkin seeds are considered the powerhouse of male infertility because they are packed with zinc which makes all the difference.
You can soak your seeds overnight and have them in the morning along with your breakfast. You can roast pumpkin seeds and use it as a topping to for salads for a crunch, or just as something to munch on instead of eating junk.