FRUITS AND TIPS THAT HELP TO INCREASE SPERM COUNT AND MOTILITY NATURALLY

                           Avocados

One whole avocado contains a whopping approximately 41% of your Folate, 28% of your Vitamin E, 23% of your B6, 22% of your Vitamin C, and 12% of your zinc . That makes avocadoes the fruit with the highest level of folate, vitamin E, and Zinc.

Due to the importance of these nutrients in sperm health avocado is one of if not the most well-rounded fruits that can help increase sperm count and motility.

Folate is essential for sperm health because it plays a vital role in spermatogenesis, the development of sperm cells. Folate is required for DNA to synthesize properly during DNA replication.  Sperm DNA undergoes many replications during development and proper folate levels are necessary to ensure sperm DNA synthesizes correctly.  

If folate levels are low, sperm may replicate incorrectly.  When sperm replicate incorrectly, this causes reduced motility, count, and impaired overall semen quality.  

Vitamin E is known to support your overall health and to protect your body against reactive oxygen species (ROS) that can cause chronic diseases and inflammation.  

As mentioned above (and in more detail below), antioxidants like vitamin E can help counteract the effects of reactive oxygen species and improve semen quality.  Fertility specialists advocate for vitamin E supplementation to support male fertility.  Recent studies have shown that vitamin E can specifically improve sperm motility and quantity.

Now, on to zinc.Fruits are a food group that generally have low levels of zinc so the fact that a single Avocado provides more than 10% of your recommended daily value is a pretty big deal.

Studies show zinc levels are associated with sperm quality. 

By now, you should see why it’s recommended to add this powerful fruit to your diet for its sperm motility and count boosting potential.

2:Bell Peppers

You may not think of Bell Peppers as being as healthy as other fruit, or as fruit as all, but think again. Bell peppers have seeds, which makes them fruit, and are actually one of the most nutrient-dense fruits out there ranking in the top 10 in Vitamin C, B6, and Folate Content.

One cup of red bell peppers contains 211% of your daily value for Vitamin C, 26% of Vitamin B6, 17% of your Folate requirements, and 16% of your Vitamin E.

We already know what Vitamin C can do so let’s get on over to Vitamin B6.

Evidence continues to grow around vitamin B6 and its role in supporting healthy sperm parameters like count and motility.  Research published in May of 2020 showed that vitamin B6 levels are higher in the seminal plasma of men with normal sperm motility when compared to men with azoospermia (absence of motile sperm).

3:Blueberries

Low in calories and packed with antioxidants, blueberries are a fruit you should certainly consider adding to your diet to help increase sperm count and motility.  

Research has shown that blueberries have one of the highest antioxidant levels of all commonly consumed fruits and vegetables. 

Antioxidants protect your body from free radicals, otherwise known as reactive oxygen species.

Free radicals are unstable molecules that can damage cells and contribute to male fertility issues. In fact, elevated levels of reactive oxygen species are seen in up to 30-80% of men with unhealthy sperm parameters. . 

Antioxidants like those found in blueberries have been shown to significantly increase sperm count and motility .  This is likely due to their ability to target and reduce reactive oxygen species that would otherwise impair sperm development.  

4:Oranges

Whether they’re sweet or sour, peeled or juiced, oranges are high extremely high in vitamin C.  As mentioned, Vitamin C has numerous health benefits including boosting the immune system, protecting our cells from damage, and improving male fertility.  One cup of oranges contains about 160% of the recommended daily value for vitamin C. 

Given what we know about vitamin C, oranges could be a great fruit to add to your super sperm diet.

5:Tomatoes

Whether they are sun-dried, fresh, or canned, tomatoes contain high levels of lycopene.  Lycopene is a naturally occurring chemical that gives fruits their red color.  Tomatoes are the richest known source of lycopene.  

In addition to making tomatoes red, lycopene may produce several different health benefits .  Specific to male fertility, lycopene has been shown to decrease sperm DNA damage and to improve count, motility, viability, and immunity .  Researchers believe that lycopene’s ability to improve these parameters indicates that it also causes a reduction of oxidative stress.  This makes spermatozoa less vulnerable to oxidative damage, which increases the chances of a normal sperm fertilizing the egg.

During studies that produced improvement in sperm parameters and pregnancy rates, participants were given 4-8 mg of lycopene supplements daily .  A regular tomato contains anywhere from 0.88mg to 7.4mg of lycopene.  Tomato puree contains 21.8 mg of lycopene and a serving of sundried tomatoes contains 45.9mg of lycopene!

6: Garlic

Garlic helps prevent cancer as well as enhance the production of sperm in the scrotum. It contains allicin which is required for stimulating blood circulation to the right parts. The blood flows freely to the sexual organs and protects them from any damage. Selenium, which is another important enzyme found in garlic helps improves sperm motility.

7: Spinach

Eating leafy veggies is good for our health as they help regulate a lot of activities in our body. Leafy greens can especially help in sperm production. Spinach is rich in folic acid which is essential for the development of the sperm.

8:Asparagus

Asparagus is a good source of Vitamin C, which helps protect sperm from free radicals. It even helps increase sperm count and the chances of reproduction by aiding them to swim towards the egg.

9:Walnuts

Walnuts are well-known as brain food, but they also help increase the sperm count. Being rich in omega-3 fatty acids, walnuts improve the vitality of sperm.

10:Carrots

 

Carrots can be consumed as a snack or as a vegetable. Carrots are a rich source of beta carotene, an antioxidant which maintains the health of the sperm by protecting it from free radicals. This, in turn, aids mobility of the sperm thereby helping it reach the egg.

INCREASE YOUR SPERM COUNT,MOTILITY AND OVERALL MALE FERTILITY NATURALLY BY FOLLOWING THE LISTED TIPS BELOW:

1:Limit Alcohol

Limit alcohol consumption to increase male fertility and reduce DNA damage of sperm.

2:Get Tested for STIs and STDs

Test and treat any curable STIs to increase sperm count by alleviating sperm blockages due to inflammation caused by STI.

3:Avoid Toxins

Toxins are everywhere.  They can be found outside, in the food we eat, and in the cookware and bottles in our kitchens.  As you know, fruits and vegetables are often treated with pesticides to deter insects and other organisms from eating them.  Unfortunately, these toxins don’t just wash away, and they end up in our food.  Pesticides aren’t only found in vegetables because pesticide treatment leads to tainted water supplies.  These tainted water supplies cause fish and meat also to contain toxins.

4:Limit Soy Intake

Soy products contain phytoestrogens.  Just like xenoestrogens in chemicals and pesticides, phytoestrogens are known to damage sperm concentration.  A study of 99 men attending a fertility clinic found that a higher intake of soy is associated with lower sperm concentration.  The results of this study have been published and discussed in the Harvard Health Publishing by the Harvard Medical School.  The adverse effects of dietary soy are of great interest because soy has been touted for its health benefits like lowering cholesterol.  Soy is a main staple of many Asian diets and can be found in foods like edamame, meat alternatives, and soy products like soymilk.  

5:Don’t Eat Trans Fats

Trans fat can be found in food either as naturally-occurring or artificial trans fats.  Naturally-occurring trans fats are produced by animals and can be found in milk and meat products.  Artificial trans fats are most commonly found in processed foods that contain “partially hydrogenated oils.”  In the past, research has predominantly focused on how trans fats increase the risk of heart disease.  Research has shown that the negative impact of eating trans fats doesn’t stop there.  Trans fats have been linked to a decrease in sperm counts

6:Get Enough Sleep

If you want to increases your fertility, it is essential to focus on your sleep.  Ensure you are getting 7-8 hours a night of good quality and restful sleep.  One way to improve sleep quality is to reduce stress through the methods we discussed above.  Reduced stress is related to better sleep.  You can also increase sleep quality by sticking to a schedule, get up and go to bed at the same time every day.  Try getting more sunlight, especially in the mornings to wake yourself up and keep you energized throughout the day.  This will help you to eliminate the need for napping throughout the day, which is known to hinder quality sleep at night.

7:Vitamin D – Get Some Sunshine

The sun is the best possible source of vitamin D for your body.  When your body is exposed to the sun, it makes vitamin D from cholesterol.  Vitamin D can also be found in food like cheese, egg yolks, and fatty fish like salmon, or it can be taken as a supplement. Another study showed that men suffering from vitamin D deficiency were more likely to have lower testosterone levels.  Testosterone is required for many aspects of overall male health, including sperm production.  Research has shown that supplementing vitamin D can increase testosterone levels by 25% in one year .  Recent studies have also indicated that supplementing vitamin D can increase the chances of pregnancy in couples using fertility treatments.

8: EAT HEALTHY FATS

Fat is the foundation of fertility.  It provides key building blocks for every cell in our body, is used in the synthesis of many influential reproductive hormones.  Dietary fat is needed for energy and for essential fatty acids that the body can’t produce on its own.  The fatty acids found in animal meat help to control blood clotting and aid in brain function.  Fat also allows the body to absorb vitamins A, D, and E, which are all essential for fertility.  Most Importantly, eating high levels of fat helps to reduce inflammation 

9:Eat enough BEEF

Red meat such as beef is also a great source of zinc. Beef is also a rich source of folic acid and selenium, which help improve sperm health. If you like meat, consume beef – it will assist in sperm production and mobility.

10: Oysters

Oysters are a great source of zinc, which helps improve sperm motility. So eat oysters – they will stimulate the reproductive system by providing glycogen and taurine.