If you and your partner are planning to start a family, then the most crucial thing you people should think about at first is the quality of sperm. The better the quality of the sperm, the chances of pregnancy also increase. You need to follow a healthy and strict diet before you start to plan for a baby.

Meat-based foods and vegetarian foods are both excellent for maintaining the quality of sperm. Your sperm count will be increased naturally without any medicines if you follow a healthy diet. Do not wait for a long time and do not rely on medications to increase the sperm count and also improve the quality of your sperm.

Tips for improving fertility

Apart from consuming a proper and healthy diet, you must maintain specific points to improve your fertility. If you bring certain changes in your lifestyle, you will be able to improve the health of your sperm. Some of the tips are:

  • Your scrotal temperature may increase due to sitting in one place for a long time. The temperature of the scrotal affects the levels of fertility. Try not to sit in one place for a long time.
  • Avoid taking hot baths
  • The fertility levels are affected by smoking. Try to quit smoking in order to maintain the health of the sperm.
  • Try to maintain your weight. The balance of hormones is disturbed if you are overweight. Therefore the sperm count also decreases.
  • The intake of healthy fats must be increased. Omega-3 and omega-6 help to develop the membrane of the sperm.

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Foods To Increase Male Fertility

This article will help you to find out which foods increase male fertility

  • Eggs

Eggs help to increase sperm count, and many people know this necessary information. They are rich in protein and vitamin E, which is also suitable for the proper motility of sperm. There is an increased chance of fertilization if you consume eggs because sperms are protected from free radicals. The zinc in the egg allows the sperms for better motility. You may consume as much egg as possible to produce healthy sperms faster.

  • Dark chocolate

Dark chocolate is one of those foods that help to increase sperm count faster. It is made up of cocoa beans, which are rich in antioxidants. The volume of the sperm is also increased by the L-arginine, an enzyme that dark chocolate contains. Try to avoid dessert and have dark chocolate after you complete your dinner.

  • Goji berries

These berries are a kind of Indian superfood and are nature’s delight, which helps to increase your sperm count. The temperature and mood around the areas of the scrotum sac are improved by consuming goji berries. It is perfect for producing sperm.

  • Garlic

The production of sperm is increased in the scrotum if you consume garlic on a regular basis. It also helps to lower the chances of cancer. Blood circulation is also improved by consuming garlic as it contains allicin. The chances of any damage to the sexual organs are also less due to consuming garlic as it allows the blood to flow freely to all the sexual organs. The sperm’s motility is also improved by an enzyme called selenium, which is found in garlic.

  • Banana

The first choice for anyone to increase sperm count production is banana. Banana contains vitamin C and B1, which are suitable for the production of sperm and its motility. Bromelain is a kind of enzyme found in bananas, which is also ideal for boosting sperm motility and sperm count. They are responsible for cheering your mood and even regulating the sex hormones in your body.

  • Spinach

Lots of activities in your body are regulated by consuming green leafy vegetables. They are perfect for your health. They also help to increase the production of sperm. The sperm is developed by folic acid, which is found in spinach.

  • Walnuts

Walnuts are popularly known to be brain food. They are responsible for increasing the sperm count. The liveliness of the sperm is improved by the omega-3 fatty acids, which are present in walnuts.

  • Asparagus

Sperms are also protected from the free radicals by asparagus, which is rich in Vitamin C. The sperm’s chances to move towards the egg and reproduction chances are increased by the vitamin C of the asparagus, which also helps increase the sperm count.

  • Pomegranates

Sex drive is increased by consuming pomegranate. The quality and level of the sperm produced increase due to antioxidants rich in pomegranate. Consuming pomegranate every day as juice or raw form is best.

  • Carrots

You may consume carrots every day as a vegetable or as a snack according to your preference. The rich property of antioxidants and beta-carotene in carrots will help you maintain sperms health by protecting from radicals. The sperm’s mobility is also improved; therefore, the chances of the sperm reaching the egg also increases.

  • Lentils

Folic acids work as a catalyst to produce healthy sperms. And cooked lentils are a good source of folic acids. Chromosomal abnormalities are detected in men due to decreased folic acids. It would be best to consume cooked lentils daily to treat all the issues generated from a lack of folic acids.

  • Olive oil

The quality and count of the sperm are improved by consuming olive oil on a regular basis. The oxygen flow in the testicles is improved. The level of bad cholesterol is also kept low, and the formation of sperms that are healthy increases because of consuming olive oil regularly.

  • Tomatoes

Tomatoes are well known as fertility food. The activity and the sperm structure are improved by lycopene, an antioxidant found in tomatoes. The fertility of a man is increased by consuming tomatoes on a daily basis.

  • Fenugreek

Fenugreek is a traditional ingredient that is used in all Indian households. It is popularly known as “methi.” It helps to increase libido and sperm count. You can consume fenugreek with vegetables and dal.

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Few more healthy food that helps to produce sperm fast

Despite the foods mentioned above, you may also opt for consuming foods that are rich in zinc, for example, nuts, beans, dairy products, poultry, and red meat, whole wheat grains, and also foods that are rich in folates such as whole grains, leafy greens, and fruits. Also, keep in mind to reduce the consumption of soy foods and alcohol.

The bottom line

If you are seriously planning a family, always keep in mind the issues always come from male infertility. The majority of the problems relating to conceiving are because of male fertility issues. Men do not take the matter of the sperm’s quality and sperm count seriously unless and until they seriously think about a baby.

It’s never too late to start taking care of your health. You can achieve success in producing new sperms if you start following a proper and healthy diet for three months. That is enough for a man to produce fresh, healthy sperms. The knowledge about the right foods you must consume for the quick production of healthy sperm can help you change your diet and lifestyle.

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About Authors

Dr. Jay Mehta Fertility and IVF Specialist In Mumbai

Dr. Jay Mehta

Fertility and IVF Specialist


Verified & Most Trusted One

Dr. Jay Mehta is the Scientific Director of Shree IVF Clinic. He is a well-known Fertility and IVF Specialist and also among few doctors in the country who specializes in Embryology and Andrology.

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