8 Foods That Boost Sperm Health and Male Fertility | Minneapolis & St. Paul

If you’re trying to conceive, good diet and nutrition habits are essential for healthy sperm development. While overall sperm count is an important aspect of male fertility, the sheer number of sperm shouldn’t be the only factor considered. Sperm vitality is what we’re after, so the following must all be factored in:

  • Sperm Count: The number and concentration of sperm cells in a sample
  • Semen Volume: A minimum amount of semen needed to actually deliver the sperm cells
  • Sperm Morphology: The size and shape of sperm cells
  • Sperm Motility: Ability of the sperm cells to properly “swim”
  •  
    To improve sperm quality and boost your chances of conception, eat more of the eight nutrition-packed foods below:

    1. Walnuts

    Walnuts are PACKED with omega-3 fatty acids and zinc. While omega-3 helps enhance sperm count, morphology and motility, zinc works to regulate overall sperm count and quality. Just one handful of walnuts daily can help boost sperm quality.

    2. Tomatoes

    We detailed the link between tomatoes and male fertility in a previous post and continue to stand by this food’s high amount of Vitamin C and lycopene. Lycopene has been shown to improve sperm motility and can be found more in cooked tomatoes.

    3. Green, leafy vegetables

    Spinach, romaine lettuce, brussels sprouts, asparagus—they’re full of folate, a B vitamin linked to healthy sperm DNA and higher sperm densities.

    4. Fish

    Fish and seafood contain lots of Vitamin B-12, a nutrient that enhances sperm motility, increases sperm count and reduces damage to sperm DNA. Fish also provides Vitamin D and the antioxidant Coenzyme Q10 (CoQ10).

    5. Dark Chocolate

    In addition to tasting great, dark chocolate can help increase sperm volume and sperm count. After consumption, the chocolate transforms into nitric oxide, which promotes sperm function.
     
    6. Meat/Poultry

    Meat and poultry contain an amino acid known as D-aspartic acid, which is believed to help regulate testosterone. There’s research suggesting that sodium D-aspartic acid supplements can increase sperm count and motility.

    7. Lentils

    Just like green vegetables, lentils are rich in folate. Men with lower folate intakes have been shown to have higher rates of sperm chromosomal abnormalities.

    8. Ginseng

    It has long been believed that ginseng root and ginseng supplements can improve sperm development. Ginsenoside, an active ingredient in ginseng, may stimulate nitric oxide production, and men who take ginseng supplements appear to have higher sperm counts and increased sperm motility.

     

    Comments are closed.

    • Sign Up for Our E-Newsletter
    blog icon facebook icon twitter icon
    Click for the BBB Business Review of this Health & Medical - General in Edina MN   Click for the Patients' Choice award   ASLMS logo   American Board of Laser Surgery logo
    Click for the IMQ accreditation in Minneapolis, MN American Association for Primary Care Endoscopy logo