6 Foods Men Should Consume To Replenish Their Sperm Cells/Increase Their Sperm Count

Sperm production is arguably one of the most vital processes in human life seeing as it is one of the processes that enable continuity of life. It is a complicated process that involves a man’s reproductive system and which can easily lead to infertility when affected by one thing or the other.

According to Healthline, the normal sperm count of a man is expected to be between 20-150 million sperm per millilitre of a semen sample. However, in some men, there is a considerable or significant drop in these figures and this may result in a condition where such men may experience difficulty impregnating their partners.

According to Shaziya Allarakha and Karthik Kumar of Medicinenet, other factors that affect sperm count include motility or movement, as well as morphology or structure. Scientists believe that for a semen sample to be considered healthy, at least 60% of the sperm cells must show good motility and normal morphology.

Special attention is often paid to low sperm count, a leading cause of male infertility, which can be caused by several factors among which the most common ones are overall health and lifestyle factors. It can be affected by certain medical conditions, varicocele, retrogade ejaculation, injury or surgery in the pelvic area, tumours, certain genetic conditions, certain medications, smoking, stress, and being overweight.

One often-overlooked factor that can significantly affect sperm count is diet and nutrition. The reason is not far-fetched; a man’s reproductive system requires vitamins and other nutrients for it to function properly and certain foods have been found to have a positive effect on men’s sperm count. A few of such foods are examined below:

1. Vitamin C-rich foods

Vitamin C is significantly present in the semen of fertile men and is known to play a crucial role in sperm health by protecting the sperm’s DNA from free radical damage. Thus, an increased intake of foods, especially fruits that are rich in vitamin C such as guavas, kiwis, lemons, papaya, strawberries, and oranges, can be helpful in this regard.

2. Dark green, leafy vegetables

Green, leafy vegetables are often touted for their impressive nutrient profiles and health benefits. One of their health benefits is the reduction of abnormal sperm in the semen, which helps to increase the chances of successful penetration of the sperm into the egg. This health benefit is thanks to the rich content of folic acid or folate in green, leafy vegetables.

Thus, an increased intake of green, leafy vegetables such as spinach (amunututu), fluted pumpkin leaves (Ugu), clove basil (efirin), kale, and other folate-rich leafy, green vegetables can prove to be a masterstroke for men looking to replenish their sperm cells and increase their sperm count.

3. Fatty fish

Fatty fish such as salmon, tuna, herring, mussels, sardines, and mackerel are all incredibly high in omega-3 fatty acids, a type of polyunsaturated fat that plays crucial roles in cell membranes throughout the body, and whose high intake has been proven to have desirable effects on sperm health in terms of parameters such as count, motility, and morphology or shape.

4. Vitamin D-rich foods

Foods that are rich in vitamin D are another food type to include in men’s diet thanks to the important roles they play in men’s fertility. According to studies, vitamin D is positively associated with sperm motility or movement and is also known to exert direct actions on spermatozoa. Vitamin D-rich foods to eat include egg yolk, eggs, mushrooms, liver, yoghurt, and milk.

5. Folate-rich foods

Folate or folic acid is one of the B-complex vitamins and it is known to possess many health benefits. It is helpful for the replenishment of sperm cells as its intake is linked to increased sperm density and count, thus boosting its intake, according to Healthline, can help boost sperm health. Folate-rich foods include broccoli, green, leafy vegetables, chickpeas, liver, and fortified cereals.

6. Zinc-rich foods

Zinc is another essential nutrient needed for many bodily processes including sperm health as its high intake is linked to improved sperm quality. This, in turn, leads to increased sperm density and improved conception or pregnancy outcomes. There are many dietary sources of zinc but those you can eat include red meat, shellfish, beans, nuts, dairy, eggs, whole grains, and dark chocolate.

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