A healthy sperm count is very important when a couple is trying to conceive naturally. It takes only one egg and one sperm to get pregnant but a healthy sperm increases the chances of pregnancy. Even if a couple is not trying to conceive, a healthy sperm count is an important measure of the overall health of a person. A study found that men who have a low sperm count were more likely to have a greater percentage of body fat, that is, a bigger waistline and a higher BMI (Body Mass Index). They are likely to have a higher chance of developing heart disease, diabetes, and stroke and may have high blood pressure compared to men with higher sperm counts.
Oligospermia is a situation where the sperm count is low. For a sperm count to be normal, the range should fall anywhere between 15 million and 200 million sperm per millilitre (mL) of semen. Less than 15 million sperm per millilitre of semen ejaculated is considered low. Similarly, an above-average or high sperm count is over 200 million sperm per millilitre of semen ejaculated.
Factors That Affect Sperm Count
Low Sperm count is said to affect fertility because it lowers the chance of getting your partner pregnant. The quality of sperm affects fertility too. Due to a low sperm count, male infertility is a very common reason why many couples find trouble conceiving. Certain medical conditions and lifestyle choices are found to affect a person’s sperm count along with a few other factors such as:
- Sexually transmitted diseases
- Nutritional deficiencies
- Tobacco smoking/Drugs/Excessive alcohol consumption
- Low testosterone levels
- Past surgeries
- Genetic disorders
- General health of a person
- Stress/depression
Nutrition and a person’s eating habits are one of the most crucial things to influence sperm count. A balanced and healthy diet will provide good nutrition to your sperm and it might improve the quality of a person’s sperm and also result in boosted fertility.
Foods That Increase Sperm Count
Given below is a list of essential foods for sperm count and improved fertility in men:
1. Dark Chocolate
Dark chocolate is considered a fantastic sperm booster. Dark chocolate is one of the most delicious food choices to help increase sperm count. L-Arginine, an amino acid present in chocolate, helps to increase the semen volume and count to a big extent. Consuming dark chocolate regularly for a few weeks may lead to improved sperm movement.
2. Vitamin C
Vitamin C can be found in various vegetables like brussels sprouts, tomatoes, broccoli, cabbage, and citrus fruits. Oranges, one of the well-known sources of vitamin C, may help improve sperm count, morphology, and motility. Vitamin C also acts as an essential antioxidant for the human body. It protects the body’s cells from getting damaged by stress. It plays an important role in maintaining a healthy sperm by protecting sperm’s DNA from extreme damage.
3. Bananas
Bananas are a fine source of vitamin A, B1, and C – all of which help in producing healthy sperm cells and improving sperm count. Bananas contain magnesium which helps the body to improve the motility of the sperm. Bromelain, an enzyme present in bananas, enhances the sperm count and improves motility.
4. Pomegranate Juice
Pomegranate seeds are linked with birth and fertility issues. There are several other benefits of pomegranate. It contains high levels of antioxidants. Pomegranates are a rich source of nutrients like Zinc. Thus, they might improve sperm quality and count. Zinc is known to improve the body’s immunity. As per studies, one cup of pomegranate juice contains around 16% of the daily requirement of folic acid and 30% of vitamin C recommended for healthy functioning of the body.
5. Beans and Lentils
Folate is known to be one of the most essential elements for increasing fertility. Lentil is an excellent source of natural folic acid or folate.
6. Fish
Fish is known to be the best source of omega-3 fatty acids. Omega 3 may have positive effects on male fertility. Fish is also rich in vitamin B12, known for creating necessary compounds. Men consuming white meat fish such as cod and halibut are found to have better sperm quality.
7. Eggs
Eggs are one of the healthiest options to increase the quantity and quality of sperm. Eggs are rich in vitamin E and protein – both of which help to improve the motility of sperms. Nutrition from eggs helps the body in producing healthier and stronger sperm and increases fertility too.
8. Walnuts
Walnuts are a great source of protein and healthy fats. Healthy fats support the production of cell membranes essential for sperm cells. Omega 3 fatty acids present in walnuts may help boost your sperm count as they promote blood flow to your testicles. As per certain studies, polyunsaturated fatty acids are said to effectively replenish sperm cells. Walnuts are found to have 13 grams of polyunsaturated fatty acids.
What is a Healthy Sperm?
Healthy sperm is equally important to a sperm count when trying to conceive. Three aspects of the sperm define a male’s reproductive health:
- The health of an individual sperm
- The volume of the sperms
- Concentration or the amount of sperms
Factors That Promote Healthy Sperms
Listed below are some lifestyle choices to adopt and food for healthy sperm:
1. Shed Excess Weight
One of the most effective things to increase sperm count is to lose the excess weight if you are overweight, as men with a higher body mass index (BMI) have been found to have a low sperm count. Studies show that weight loss can substantially increase mobility, semen volume, concentration, and the overall health of sperm.
2. Physical Exercise
Having a healthy lifestyle and staying active can help boost sperm count. One study found out that outdoor exercise and weight training can help sperm health more as compared to other types of exercises. Such exercise will also help you lose weight, which may offer additional benefits for the health of your sperm.
3. Multivitamins
Certain vitamins like C, D, and E are very important for sperm health. One study indicated that consuming 1,000 mg of vitamin C every day can help a man’s sperm mobility and concentration. The sperm may be able to move more efficiently and can become more concentrated. This may increase your conceiving chances.
4. Substance Abuse
People with a serious history of drinking, having two or more alcoholic drinks per day, using steroids or drugs, or smoking have been found to have unhealthy sperm and have low sperm count.
5. Environment
A toxic environment may affect sperm count. Therefore, ensure that your place of work is free of toxicity. Certain jobs which require you to work under excess radiation or heat are also said to affect sperm count and health.
Conclusion
Infertility is a frequent problem that affects many guys throughout the world. These conditions, like diabetes, can be overlooked and go untreated, especially if a person has little or no symptoms. If you’re ready to start trying to conceive, it’s a good idea to schedule an appointment with your doctor. If you’re having trouble conceiving, one thing you can do is work on your overall health. Many of the suggestions listed above are essential elements of a healthy lifestyle.
