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5 Foods to Increase Sperm Count, Production, and Motility

tips on how to increase sperm count

Eating the right food can increase your sperm count and improve your fertility levels. This list of what to eat for healthy sperm includes foods that aren’t expensive or hard to find. What you eat has a direct effect on your physical health – including your sperm count.

If you don’t know your sperm count, get the Micra Sperm Test – an At Home Test for Sperm Count and Motility. It will give you an accurate and easy sperm count test in the privacy of your home. This kit includes a Screen for 3 Primary Male Fertility Parameters (including Sperm Count and Motility), as well as a microscope, slides, solutions, and sampling accessories. It’s a complete easy-to-use kit that comes with comprehensive instructions to help you analyze and interpret results.

Below is a list are of five foods to improve sperm count, production, and motility – and increase your chances of getting pregnant. For tips not related to food, read How to Increase Low Sperm Count .

By the way, I’ve been noticing that readers are searching for more information on the uses and benefits of  maxoza- L powder. I’ll do some research, and see if I can discover if maxoza- L powder is part of a healthy sperm production for male fertility, and if it should be part of a fertility diet for men.

How to Increase Sperm Count and Motility

If you’re having trouble getting pregnant, there’s at least a 30% chance it’s because of male fertility problems. That’s why it’s so important to eat the right foods! The bottom line is that you need to eat a wide variety of fresh fruits and vegetables, and limit your intake of alcohol, sugar, refined food products, junk food, and fat.

Red peppers, carrots, oatmeal, dried apricots

The vitamin A in these foods help grow healthy sperm and improve male fertility. “Deficiencies in vitamin A in men have been linked to lowered fertility due to sluggish sperm,” writes Heidi Murkoff in What to Expect Before You’re Expecting. To increase sperm count and motility, eat dark green lettuce, broccoli, spinach, sweet potatoes, and dairy fortified with vitamin A.

Fertility Blend for Men

If you’re worried about your sperm count or sperm health, and you’ve been trying to get pregnant for months or years, try Fertility Blend for Men. It’s the bestselling male fertility supplement on the market. It’s a supplement, which means you still need to eat the right foods to increase your sperm count and improve your fertility.

Research shows that there has been a significant decline in male fertility, including sperm count, throughout the developed world over the past several decades. Environmental factors such as endocrine disruptors are related to low sperm count. New research shows that exposure to aluminum has increased significantly, and aluminum has been found in individual male sperm. Aluminum in the environment is a potential contributor to these changes in reproductive fertility.

Do you know what your sperm count is? Read Male Fertility Tests You Can Do at Home .

Asparagus, snow peas, cooked tomatoes, strawberries

The vitamin C in these foods affect sperm motility and viability (how fast and effectively they swim). Vitamin C and vitamin A are found in many of the same foods: kale, red peppers, sweet potatoes, yellow veggies and fruits. The antioxidants in these foods help increase sperm count by decreasing harmful free radicals.

Turkey, eggs, seafood, oysters, pumpkin seeds

“Inadequate amounts of zinc an lead to low testosterone levels and diminished sperm count,” writes Heidi Murkoff in What to Expect Before You’re Expecting. Zinc is actually quite widespread – it’s also found in beef, yogurt, oatmeal, corn.

How to Increase Sperm


Consider a sperm supplement for male infertility

Sperm supplements and vitamins such as FertilAid for Men may not increase male fertility for all men — it depends on the cause of the infertility or health issues. But, supplements may not hurt! Always talk to your doctor or fertility specialist about supplements for sperm production, especially if you’re taking prescription medication.

Salmon, sardines, anchovies, walnuts

“DHA and other essential omega-3 fatty acids help improve blood flow to the genitals and increase sexual function,” writes Heidi Murkoff in What to Expect Before You’re Expecting. “Fertile men’s sperm contains more of this essential fatty acid than the sperm of infertile men.” Other foods high in omega-3 fatty acids include arugula, crab, shrimp, flax, and chicken. To increase sperm count, load up on foods that contain healthy omega-3s!

Leafy green veggies, avocados, beans, whole grains

Make sure you’re getting enough folic acid, because low levels can lead to birth defects. Men with low levels of folate have more sperm with chromosomal abnormalities. To increase your sperm count, production, and motility, make sure you’re eating lots of dark green veggies and fruit. You may want to consider a folic acid supplement.

If you’re worried about your sperm count, production, or motility, try an at-home male male fertility test — such as the Sperm Check for Fertility (it’s a male sperm test to help determine if you have sperm problems).

Research Update – Foods to Increase Sperm Count

How to Increase Sperm Count

Before you worry about increasing your sperm count, make sure you check your sperm count. The SpermCheck Fertility Test  is an easy-to-use at-home test for determining the concentration of sperm in semen. It’ll help you know within minutes whether your sperm count is within the “normal” range.

In Foods to Fuel Your Fertility, the writer says that an excess of “not-so-fertility-friendly” fats (such as saturated and trans fats found in fried foods, processed meats and refined and processed foods such as biscuits, cakes and pastries) can decrease the membrane fluidity and flexibility necessary for healthy sperm mobility.

Diets poor in omega 3 and rich in omega 6 may also contribute to poor semen quality and sperm function. Walnuts are a good food to increase sperm count, production, and motility in men because walnuts are very rich in omega 3, as well as vitamin E, zinc, selenium and folate.

Sugar has been linked to poorer sperm health

5 Foods to Increase Sperm Count, Production, and Motility

Researchers from the Harvard School of Public Health in Boston linked a high intake of sugar-sweetened beverages with lower sperm motility in healthy young men. Research from the Rochester Young Men’s study which found that men who ate a lot of fish, chicken, whole-grains, fruits and vegetables had better semen quality and motility than those who followed the more typical “western” pattern of refined grains, pizza, high-energy drinks and high intakes of red and processed meats and sweets.

Eating to increase sperm count involves eliminating fat from fried and processed food

Eating to boost semen health and get pregnant leaves little room for the not-so-fertility-friendly fats, such as saturated and trans fats. These are found in fried foods, processed meats and refined and processed foods such as biscuits, cakes and pastries.

I welcome your comments on how to increase sperm count and improve fertility, but I can’t offer medical advice. Please talk to your doctor, urologist, or fertility specialist if you need help with sperm health. Also – if you know anything about  maxoza- L powder as a fertility supplement for men to increase sperm health, please let me know.

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