The average ejaculation introduces 50 million sperm into your vagina. Of those millions only a few thousand make it into the fallopian tube. Those few hundred release an enzyme that clears the way for one sperm to swim all the way up the tube and fertilize the waiting egg. The fertilized egg then makes its way into the uterus where it implants and grows, developing into your child.
Sperm Health and Fertility
If you are experiencing infertility your physician will likely order a semen analysis for your partner to analyze the amount of sperm, the viability of those sperm and the motility, or how well they move. Healthy sperm, and plenty of it, is necessary to pregnancy.
Include These Foods Now
So, how can your partner boost his sperm count? Many studies suggest nutrition plays a significant role, along with lifestyle, in creating healthy sperm. And why not? The right diet is key to managing many chronic conditions. The foods you choose to fill your plate can reduce inflammation, lower cholesterol, and improve digestion. Those are just a few examples of the impact diet has on your health.
It stands to reason, then, that nutrition and, specifically, diet, do play a role in the quantity and quality of your partner’s sperm. But what foods are sperm-strengthening? And how much is enough? Here is a list of the ten most benefits foods to help increase your partner’s sperm count.
- Asparagus: This tasty vegetable is a powerhouse of vitamins K, A, B9, and semen-boosting selenium. Just 3-4 spears on your plate will do it. It’s delicious steamed, roasted, or even grilled.
- Avocado: Trendy and oh-so-delicious, velvety smooth avocado is a great source of essential fatty acids, necessary for making semen. Your guacamole is packed with vitamins K, B6, B9, C, E, and rich in magnesium and potassium.
- Berries: Berries really are nature’s candy, and there are so many to choose from. No matter which berry you favor, all are rich in antioxidants, as well as vitamins C, K, folate, magnesium, and potassium. Berries are sweet treats that are low in sugar and are anti-inflammatory. Aim for a cup of this treat once a day.
- Dark Chocolate: With all of the antioxidant benefits of dark chocolate, it should be a must for boosting sperm counts. 70% cacao is ideal in order to reap the benefits of antioxidant polyphenols and flavanols.
- Olive Oil: Who knew crushing olives could produce such a superfood? Olive oil is the healthiest, and most nutritious of all the oils. EVOO, or Extra-Virgin Olive Oil is unrefined and produced from the first pressing of the olives. The omega 9 fatty acid oleic, as well as vitamin E, and the immense anti-inflammatory benefits make EVOO an excellent oil to include in your daily consumption of fats. Aim for 2 Tablespoons, the average amount in salad dressing.
- Tomatoes: While tomatoes are an excellent source of vitamins C, K, and A, it’s the lycopene present in ripe tomatoes that make them sperm’s best friend. A recent study in the U.K. found sperm count increased significantly-as much as 70%-when test subjects consumed 2mg of lycopene two times a day. That’s the amount found in one medium tomato. Spoon some salsa on your scrambled eggs, have some marinara on your penne, or nosh on a good old-fashioned tomato sandwich slathered in olive oil mayo!
- Shrimp: Shrimp and prawns are an excellent source of protein. They also pack a nutritional punch by way of vitamins B3, B6, B12, E and D. These delicious shellfish are also loaded with selenium, which is excellent for the health and motility of sperm.
- Oysters: Whether oysters are truly an aphrodisiac or not is a personal thing, but this delicacy of the sea is a superfood as far as sperm are concerned. Oysters are high in zinc and selenium. Oysters also provide your partner with a healthy dose of vitamin B12.
- Walnuts: While the fat in most nuts is good for semen production, walnuts in particular offer the highest content of healthy fatty acids. One handful of these nuts will provide vitamin B6, folate, copper magnesium, and zinc. Walnuts are also packed with protein and soluble fiber.
Cut Back on These Foods
While the above foods have been shown to increase sperm count and quality, these four foods (and drink) are detrimental to male fertility. If you’re trying to become pregnant pass on the following for now.
- Fried foods, though hard to resist, have been linked to a decrease in sperm production.
- Full-fat dairy contains estrogen, a hormone that can interfere with healthy sperm counts. Consider limiting your intake, but that does not mean eliminate it!
- Processed meats are not very sperm count friendly. They include deli meats, sausages, bacon, canned meats, and meat jerky. Aim to eat a clean diet right now that doesn’t include processed foods at all.
- Alcohol has been proven to lower testosterone and impact the count and quality of sperm. Slow down on the cocktails and replace it with a glass of tomato juice, or a berry smoothie.
