Diet for Healthy Sperm
Sperm count refers to total number of viable sperm in a semen sample. Total sperm count is regarded as one of the most reliable measures of male fertility. According to latest recommendations by World Health Organization, an average male ejaculate possess 15 million sperm per milliliter or an average of over 39 million sperm per ejaculate.
If a male ejaculate possessing less than 10 million sperm per ml of ejaculate is usually labelled as abnormal and such males are usually infertile.
What are some factors that can improve the health of your sperm?
Any diet that promotes the production of hormones responsible for sperm production (such as testosterone) can improve the health of sperm. Likewise, any diet that combat negative factors that can compromise the vitality or survival of your sperm (such as antioxidants) can also boost the health of your sperm.
Diet for Healthy Sperm:
Over past few decades, our quality and nutritional value of diet has suffered significantly in addition to negative changes in the environment and lifestyle habits. Researchers suggest that these negative changes are directly as well as indirectly responsible for the rise of infertility in both males and females. According to the results of a latest study, average sperm count in the ejaculates of male living in New Zealand, Australia, Europe and America has reduced by 59.3% between 1973 and 2011.
Some nutrients and naturally occurring herbs are known to boost sperm health and count; these are:
- Fenugreek: The well-known naturally occurring has long been known to boost the sperm count. Fenugreek seeds are exceptionally helpful in males with preexisting medical conditions like diabetes as fenugreek seeds can naturally modulate blood sugar levels and promote steroidogenesis. Study conducted in diabetic rats suggested that fenugreek supplementation boost enzymes like HMG-CoA reductase and improve serum estradiol and testosterone levels in diabetic rats.
- Vitamin D and Calcium Supplementation: Various research studies have proved that low serum levels of Vitamin D or calcium are almost always linked with low sperm count in men.
- Antioxidants: As discussed previously, increase your intake of antioxidants to optimize sperm survival. Some vital antioxidants are:
- Coenzyme Q10
- Vitamin E
- Vitamin C (ascorbic acid)
- Ashwagandha: This natural herb (also referred to as Indian Ginseng) has been popular for several hundred years as a potent booster for male fertility and sexual function. A new study in which 46 males with known history of hypogonadism were advised 675 milligrams of this herb for a period of 90 days. After the completion of study period, investigators discovered that male sperm count improved by a factor of 167% in the study sample.
- Healthy Fat intake: Increase your intake of healthy fats such as omega 3 fatty acids that serves as a building block in the production of hormones that facilitates sperm production
- Consume healthy micronutrients: Micronutrients such as Zinc and Folate also helps in boosting sperm vitality and survival.
- Sperm Boosting Foods:
- Vitamin D enhanced milk and milk products
- Citrus fruits
- Most leafy greens
- Most shellfish, especially oysters
- Whole wheat and grains
- Fish, such as haddock, wild salmon, cod, etc.
- Fermented seeds and nuts
- Green leafy vegetables that serves as a good source of Vitamin D and other micronutrients such as kale and spinach
- Dark chocolate
Simple tips to boost sperm health:
Certain lifestyle changes can boost the sperm health; such as:
- Smoking cessation has been known to boost sperm health by reducing the exposure to toxins, reactive oxygen species and chemicals
- Optimal sleep and regular exercise also aids in sperm quality and production.
- Cut down on your alcohol intake as alcohol breakdown products are known to adversely affect the vitality of sperm.
- Obesity or aberrations in the normal metabolism can compromise the serum levels of hormones that plays a major role in the production and survival of sperm. One should maintain healthy body weight (under 25 BMI)
- Avoid recreational drugs like amphetamines and cannabis if you are looking to conceive
- Very tight underwear is also bad for fertility.