Sperm Diet

Sperm Diet
Make sure your swimmers are ready for the fast lane!

Published on October 4, 2016 | 9:42 PM

Because They're High in Folic Acid & Folate…

Dana has written for Women's Health, Prevention, Reader's Digest, and countless other publications. Read more about Dana Leigh

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Procreating isn't always as easy as dimming the lights, pouring some wine, and wearing your most alluring cologne. In order to make babies, you'll need the healthy sperm required to start the process. And one of best ways to ensure your swimmers are of Olympic quality is to increase the amounts of certain nutrients in your diet. How do you do that? Eat more foods that increase sperm count as well as foods that enhance sperm quality.
In a small Fertility and Sterility study of healthy men aged 22 to 80, researchers found that those older than 44 who consumed the most vitamin C, vitamin E, zinc, and folate had 20 percent less sperm DNA damage (an alteration in the chemical structure of sperm that affects fertility) than those who consumed the lowest amounts of these nutrients.
A separate study of 211 men published in Fertility and Sterility also found that supplementing with zinc and folic acid, the manufactured form of folate, can increase sperm count in both fertile and subfertile men.
Thankfully, these nutrients are super common and found in a variety of foods. To help you pinpoint the best sources of these sperm-protecting nutrients, we've compiled the handy list below—consider it your new, go-to shopping guide. And while you're scanning the aisles at the grocery store for these foods that increase sperm count, health, and quality, be sure to stay away from these worst foods for fertility .
Not only does zinc improve sperm DNA quality in older men , but it can also boost testosterone levels , and help enable erections . The foods listed below are some of the very best sources of zinc.
If you're looking to beef things up downstairs, barbecue up some lean short ribs. They have more zinc than any other type of meat. A 3.5-ounce serving contains provides a whopping 114 percent of the day's recommended intake. To keep excess calories and fat at bay, opt for grass-fed protein. (And for more ways to dial back on your daily intake, don't miss these easy ways to cut calories .)
These mollusks have long had a reputation as an aphrodisiac, and because of their chart-topping zinc content, they'll boost the chances of having tip-top sperm. Eight medium oysters, eaten raw on the half shell, contain almost four times the recommended intake of zinc. That means you could eat just two as part of a dinner appetizer and have fulfilled your zinc intake for the entire day. Oh, and they're also a great source of inflammation-quelling omega-3s . For even more foods that can kick inflammation to the curb, don't miss these best anti-inflammatory foods !
Aside from its positive effect on your swimmers, zinc has been shown to boost testosterone levels. And when combined with the mineral magnesium, the effects on testosterone are far more potent, according to a Journal of Exercise Physiology study. Pumpkin seeds are a source of both nutrients, making them a must-eat for every man. Add them to oatmeal, use them as a salad topper in lieu of croutons, or combine them with other raw nuts for a quick and simple high protein snack . 6254a4d1642c605c54bf1cab17d50f1e
Compared to other sources of protein, pork tends to have a bad rap—but it's totally unwarranted. A 3.5-ounce serving has nearly 25 percent of day's recommended intake of zinc and 19 grams of muscle-building protein for just 152 calories and 8 grams of fat. For some mouthwatering ways to prepare the meat, don't miss these healthy pork chop recipes .
A deficiency in folate or folic acid (the manufactured form of folate) can cause an increase in sperm with chromosomal abnormalities, according to University of California, Berkeley researchers so you'll want to up your intake if you're trying to conceive.
This sticky, salty yeast extract spread looks like tar and has a unique and powerful odor all its own. Even its British manufacturers admit that Marmite—which is typically spread on hot buttered toast at breakfast— is an acquired taste. But if you love the idea of passing on your genes, it's worth trying to warm up to the taste. Why? Its main ingredient is yeast extract, which is one of the top sources of folate. In fact, one small smear of the condiment packs a whopping 25 percent of your recommended daily intake of the nutrient. Once smuggled into the U.S. by the families and friends of British expats, Marmite can be found at Whole Foods and Amazon.
When it comes to increasing your intake of the folate, black-eyed peas are a no-brainer. A half-cup serving contains more than half the amount you should eat in a day. Bonus: Although called a pea, they're actually legumes, which just so happen to be one of these best proteins for weight loss . Add them to your salads, veggie burgers, and homemade soups to reap the benefits.
They may not be organic, but a fortified cereal is an easy way to load up on a host of good-for-you nutrients, including folic acid and zinc. Look for a variety that's made with whole grains and has less than 8 grams of sugar per serving. Many good-for-you brands have 100 percent of your RDA of folic acid (like Wheaties) so be sure to scan the label before tossing it into your cart to make sure you're buying the best of the lot.
Popeye shouldn't be the only dude that loads up on spinach. Thanks to its high folate content it should be a part of every daddy hopeful's weekly diet. Use a cup or two of raw leaves as a salad base (15 to 30 percent DV) or sautée some up with a bit of EVOO and garlic as a side dish. A half-cup serving packs an impressive 33 percent of the day's intake. What's more, spinach is one of the best dietary sources of magnesium, a mineral that's essential for reproductive function in men both young and old. That's one of the many reasons why it's one of these best foods for your penis !
Though many people turn to the vitamin when they feel the sniffles coming on, vitamin C offers far more benefits to your bod than you might realize. Foods that increase sperm count contain vitamin C, according to a Journal of Medicinal Food study, and the nutrient has been proven to counteract stress hormones that trigger belly fat storage. Besides increasing sperm count, when vitamin C foods are paired with vitamin E, they can also ward off sperm DNA damage, according to an International Journal of Reproductive BioMedicine study.
A mere cup of this vibrant berry has 148 percent of the day's vitamin C! They're also chock full of polyphenols, powerful natural chemicals that can help you lose weight–and even stop fat from forming, which can help you feel extra confident between the sheets. For even more tips that can help you get lean and shredded, don't miss these weight loss tips from the world's fittest men .
In addition to serving up nearly two day's worth of vitamin C, this cruciferous veggie is a good source of heart-healthy omega-3s. Not only is the healthy fat pertinent to maintaining good heart health, it also raises dopamine levels in the brain. This spike in dopamine improves circulation and blood flow, triggering arousal. If you don't care for fatty fish like salmon , sprouts and other foods rich in the nutrient like walnuts and flaxseeds are important additions to your diet—and your sex life.
Get this: a cup of raw red bell betters has more vitamin C than three oranges, which is good news for your swimmers. Dip slices of the veggie into an Eat This-approved hummus , add the veggie to sandwiches and salads or throw some lean meat in a corn tortilla with salsa, black beans, red pepper, and onion for a Chipotle-inspired dinner.
The sweet fruit packs nearly seven day's worth of sperm-protecting vitamin C into a mere one cup serving. It also has a higher concentration of lycopene (a cancer-fighting antioxidant) than any other fruit or vegetable. Never eaten one before? You might be surprised to find the fruit overflowing with seeds. Don't bother trying to eat around them—they're edible, so just dig in! For even more foods that can ward off the big C and other diseases, too, don't miss these healthiest foods on the planet .
Not only can vitamin E protect your sperm's DNA quality , it can also boost testosterone and increase libido , which will help get you in the mood for sexy time.
Sunflower seeds are a potent source of both vitamin E and folate, making them on the most sperm-friendly seeds on the planet. (Not that you were on the hunt for such a thing.) Toss some seeds into a homemade trail mix or salad, or stir some sunflower seed butter into your morning oatmeal. For even more ways to dress up your morning cereal, don't miss these best overnight oats recipes .
According to the National Institutes of Health, adults should consume 15 milligrams of vitamin E each and every day. Just 24 almonds—which make a great on-the-go snack—will get you halfway there. Just don't go beyond the recommended serving size, or you could wind up with dad bod even before your lady gets a bun in the oven.
RELATED : Learn how to fire up your metabolism and lose weight the smart way.
Sure, safflower oil can help protect your swimmers, but that's not the only reason we're a fan of this high-smoke-point oil. It's also been linked to lower levels of cholesterol, lower blood sugar, and increased weight loss. A tablespoon provides 4.6 milligrams or 31 percent of the day's vitamin E.
If you typically toss the green leaves that are attached to bulbous shaped beets, you're missing out on some serious nutrition. Sautée some up with some chopped onion, sun-dried tomatoes, minced garlic, salt, and pepper to get a solid hit of the day's recommended intake of vitamin E. For even more creative ways to cook with the superfood, check out these ways to use beet greens .

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Medically Reviewed by Dr. Aditi S.Trivedi , DNB OBGY, Fellowship in Reproductive Medicine, Reviewed on 25th January 2021

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Want to increase sperm count and volume? Here is a list of the best natural foods, remedies, medications and supplements to help you increase sperm quality.
Want to know what to eat to increase sperm count? What is the best food for sperm recovery? Here is a list of the best natural foods, remedies, medications and supplements to help you increase sperm quality.
Wondering how to have foods to increase sperm count naturally and without garnering too much attention or effort?
As the title suggests, all you need to do is include the best foods to increase sperm count in your diet to increase your sperm count. Sperm boosting foods play a big role in low sperm volume treatment.
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 the best food for sperm recovery, count and volume.
Let’s start with some ground rules.
Research shows that there are certain daily patterns and habits that can reduce your sperm count. Based on the study, here is a list of ‘DOs and DON’TS’ which you need to swear by while getting on this path, to help foods increase your sperm count naturally and effectively.
Did you know? Numerous men ask us this question- "How to increase semen quantity naturally?" We say, it is not just about the food you consume, but also various lifestyle choices and habits that can make this happen for you. Here are a few examples:
If someone now asked you how to increase sperm motility naturally, we're sure you will be equipped with the answer!
These are definitely some male fertility foods to avoid to ensure you only eat the best foods for sperm recovery.
What are Egg Benefits for Sperm Count?
Eggs are loaded with Vitamin E, zinc, and protein. Sperm foods high in zinc are especially known to help to increase your sperm count and help with sperm motility.
Eggs will protect your sperm from free radicals – substances that damage your sperm. Eggs can therefore double the chances of fertilization.
How to Eat Egg to Increase Sperm Count?
You can eat eggs for breakfast. Try boiling your eggs as this helps make nutrients, like amino acids, easier to absorb. Trust us, it's one of the best foods to increase sperm count.
What are Banana Benefits for Sperm Count?
This phallic-shaped fruit is often mistaken as one of the foods to increase size. Although, you must know that no food can help you do this. Instead, focus on the fact that bananas are 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, making it one of the best foods for sperm recovery.
How to Eat Bananas to Increase Sperm Count?
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. This is an effective food to increase sperm count naturally.
What are Spinach Benefits for Sperm Count?
Spinach, known as palak, is rich in folic acid and a popular food for sperm. Green leafy vegetables are good for your health and your sperm’s health. It boosts sperm production and increases your sperm count.
How to Eat Spinach to Increase 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. It is one of the best sperm boosting foods and food for healthy sperm.
What are Walnut Benefits for Sperm?
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.
How to Eat Walnuts to Increase Sperm Count?
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.
What are the Benefits of Ashwagandha for Sperm Count?
We often get asked about specifically Indian food to increase sperm count naturally. 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 increases your sperm count. It boost testosterone levels and improves fertility. A study shows increased sperm count in 75 men experiencing infertility on eating about 5 grams of Ashwagandha daily. It is one of the best fertility foods for men, an ayurvedic food for sperm production.
How to Use Ashwagandha for Sperm count?
Ashwagandha is found as tablets, tinctures, and traditional churans or Ashwagandha powder. You can have 5 grams with a glass of milk, or water before you go to bed, daily. If you are a tea drinker, you can have Ashwagandha infused tea. This is how to use Ashwagandha for increasing sperm count effectively.
What are the Benefits of Pomegranate for Sperm Count?
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.
How to Use Pomegranate for Sperm Count?
Pomegranate can be had as is, as fresh juice (without sugar), tossing them in with your salads, or to garnish your avocado on toast. Pomegranates juice benefits sperm count and can be taken daily.
Figs are a rich source of calcium, potassium, manganese, zinc, vitamin B6, and fiber. Figs is an effective food for healthy sperm and food to increase your sperm count naturally and even improve fertility. 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.
What are Fenugreek Benefits for Sperm?
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.
How to Eat Fenugreek Supplement for Sperm Count?
There are studies that suggest fenugreek supplements help increase sperm count, they also help boost testosterone. So, ensure to include fenugreek supplements in your diet as this is one of the best fertility foods for men. You can mix 1 tsp of Methi seeds with 1 tbsp Ghee, sauté it and have this with a glass of warm milk before bed.
What are Pumpkin Seeds Benefits for Sperm?
Pumpkin seeds contain a hefty dose of zinc, omega-3 fatty acids which improve sperm quality and sperm count, also making it a sperm motility food. Pumpkin seeds are considered the powerhouse for treating male infertility because they are packed with zinc which makes all the difference.
How to Use Pumpkin Seeds for Sperm Count?
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.
What are the Benefits of Dark Chocolate for Sperm Count?
Be sure to pop in some dark chocolate for dessert to reward yourself and because it has essential amino acid L- a food to increase sperm motility fast. This ingredient makes dark chocolate for libido and sperm count, your best bet.
Which Dark Chocolate is Best for Sperm Count?
It suggested that higher the cocoa content in the dark chocolate the better. 100% dark chocolate is best for sperm count. If it's too bitter for you, you can even go for dark chocolates with 85% cocoa content. The amino acid L-arginine in dark chocolates help improve sperm count and even in
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