Sperm quality is determined by a number of characteristics, including volume, mobility, and composition. There has been an increasing instance of deteriorating sperm quality nowadays. The increased hectic lifestyle and bad eating habits are making it worse. There is a strict need to improve eating habits and include food that supports male fertility and a healthy lifestyle.

Foods to Boost Fertility in Men

In case, you are wondering how to increase sperm count by food, read the meals below-

• Nuts

Consuming a bowl of nuts such as walnuts, almonds, and hazelnuts on your way to work or while watching television may not be such a bad idea after all. These are high in omega-3 fatty acids, folate, zinc, vitamin E, selenium, and other nutrients.

They also shield the sperms from free radical damage and aid in the maintenance of the sperm's structural integrity. In one research, males who ate around two handfuls of nuts every day for 14 weeks had a 14% rise in sperm count, 4% healthier, and 6% faster swimming sperms.

• Foods High in Vitamin C

As we all know, vitamins C and E aid to prevent oxidative and free radical damage. While supplements in the form of pills are available to boost sperm count, isn't it lovely to have those beautiful juicy fruits and vegetables?  These meals will also address your concerns on how to make sperm thicker and stronger.

Oranges, lemons, papaya, broccoli, cauliflower, bell peppers, tomatoes, squashes, kiwis, and guavas are among vitamin C-rich foods. One research in infertile males found that taking 1000mg of vitamin C daily for two months resulted in a 92% improvement in sperm motility and a 100% increase in sperm count.

• Vegetables with green leaves

Do you remember your mother telling you to eat all your greens? Green leafy vegetables are high in folic acid, which, when paired with zinc, can boost sperm count by 75% in infertile men.

Spinach, Sprouts, Asparagus, Broccoli, Cabbage, Lettuce, and other green leafy vegetables are examples. If you and your spouse are attempting to conceive, you should eat at least two servings of vegetables per day and avoid fried meals high in trans fats. This will not only boost your sperm health but will also offer you bright skin and increase your fibre intake.

• Vitamin D-Rich Foods

Vitamin D raises the calcium levels in sperm, promotes motility, and aids in the sperm's capacity to fuse with the egg within your partner's uterus. In various studies, low vitamin D levels have been linked to poor sperm quality.

Aside from the early morning light, some vitamin D sources include egg yolks, fatty fish, liver, milk, and various cereals and pulses. However, we recommend drinking skimmed milk because full milk might affect your sperm health. Similarly, several of these meals may have a negative impact on your heart and can be risky if you are overweight.

• Garlic

Garlic contains selenium, which helps to increase sperm motility. It also includes allicin, which promotes blood circulation to the reproductive organs.

• Seeds

We're not talking about watermelon seeds or anything amusing. This category contains nutritious seeds such as pumpkin seeds. Pumpkin seeds are high in zinc, which can reduce sperm count in males.

Pumpkin seeds are also high in antioxidants, phytosterols, and amino acids, which aid with male fertility. They also assist to keep prostate troubles at bay and encourage healthy testosterone levels. You may put them in cereal or eat them as a roasted salty snack.

• Berries

Strawberries, blueberries, raspberries, and cranberries are all included. Add them to your porridge or combine them with trail mix or walnuts for a strong fertility-boosting snack.

Berries are high in antioxidants, which help reverse oxidative damage, as well as anti-inflammatory elements like quercetin and resveratrol, which aid in sperm development.

• Extracts of Fenugreek

While women use fenugreek to enhance hair quality and lower the severity of menstrual cramps, males can take it to boost their fertility. Fenugreek raises testosterone levels in males, increases libido, improves mood, and increases sperm count.

Add it to your dal or soak it in water and drink it as a daily morning beverage, and you may see a substantial increase in your performance.

• Ashwagandha

While ashwagandha has many advantages, including better mood, stamina, memory, reduced stress, and anxiety, it can also aid both men and women with reproductive issues. It is also reported to serve as a sex stimulant in males and to treat other reproductive concerns such as erectile dysfunction.

All these are examples of foods to increase sperm count and avoid infertility problems in males.