6 Ways to Increase the Number of Sperm

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Medical Video: 5 tips to ensure healthy sperm - Jesse Mills, MD | UCLA Health Newsroom

Sperm is a reproductive cell in men produced by the testes and aims to fertilize a woman's egg. That is why men sometimes feel burdened by low sperm counts. Sperm number is one of the important factors in planning a pregnancy. Therefore, it is important for everyone, especially men, to know how to increase sperm count naturally and what factors cause low sperm count.

According to Dr. Ray Sahelian, M.D., normal sperm count consists of 20 million or more sperm per one milliliter of semen. At least 60% of these sperm must have a normal shape and show normal motility.

Factors causing low sperm count

The following are various factors that cause low sperm counts in men that should be avoided:

  • Smoke
  • Exposure of excess heat to the scrotum
  • Stressful
  • Lack of semen ejaculation
  • Heredity factor
  • Obesity
  • Have multiple sexually transmitted diseases (STDs)
  • Certain drugs and certain antibiotics can attack sperm
  • Hormonal problem
  • Unbalanced diet

Factors that can increase sperm count

1. Eat red food

In May 2014, Ohio's Cleveland Clinic published a report that included an analysis of 12 studies conducted by study groups throughout the world. The report found that consumption of lycopene can dramatically improve quality, mobility and sperm volume by 70%. Lycopene is an important nutrient commonly found in fruits and vegetables such as tomatoes, strawberries, cherries, and red peppers.

2. Always hydrated

Water is very important for optimum metabolism of a living cell. Every human needs about 4 liters of fluid every day to avoid dehydration in the body and increase sperm count.

At the very least, drinking 2 liters of healthy drinks, such as water, yogurt and fruit juice can increase sperm count. When the weather is hotter than usual, drinking with more volume than that is needed.

3. Sports

Men who exercise moderately have better motility than men who are less or too physically active. Sitting for a long time, such as watching TV, will reduce sperm count.

4. Reducing soy-based foods

Eating too much soy-based food will reduce male sperm count, because soy-based foods contain phytoestrogens (hormones in plants that resemble human estrogen). Dr. Jorge Chavarro from the Harvard School of Public Health in Boston, found that men who ate lots of soy foods had lower sperm counts than those who did not eat soy foods.

5. Avoid excessive heat in the testicles

Excessive heat in the testis can cause low sperm counts. Therefore, it is mandatory for men to avoid hot baths, spas, and saunas, especially if they are trying to have children.

Cotton and natural fibers must be used to replace synthetic and tight underwear. Research also reveals that men who sleep on water mattresses (waterbeds) experience four times more likely to have low sperm counts than those who sleep on traditional mattresses.

6. Take sperm count enhancing supplements

Zinc

Zinc is one mineral that has been shown to increase sperm count and has a positive effect on sperm motility, and sperm morphology.

Zinc-rich food sources are beef, spinach, asparagus, mushrooms, lamb, sesame seeds, pumpkin seeds, nuts, cashew, turkey, green beans, tomatoes, yogurt, tofu, broccoli, seaweed, and others.

Selenium

Selenium is needed for sperm production. Selenium nutrients are both important for antioxidants and for other health reasons.

Food sources rich in selenium are tuna, shrimp, sardines, salmon, cod, mushrooms, asparagus, turkey, beef, lamb, brown rice, eggs, and others.

Coenzyme Q10

These are important antioxidants made in the human body. Co Q10 can help protect cells from free radical damage, protect DNA, and is needed for basic cell functions. Co Q10 is very important for sperm health. However, the level of Co Q10 will decrease with age, so it is important for men to increase Co Q10.

Food sources containing Co Q10 are broccoli, beans, fish, shellfish, pork, chicken, and beef.

Vitamin E

Vitamin E is a powerful antioxidant that can help the body's immune system naturally. Studies have shown the benefits of vitamin E on sperm health and motility in men.

Food sources that are rich in vitamin E are sunflower seeds, spinach, asparagus, kale, shrimp, oil, beans, avocados, and others.

Folic acid

Studies have shown that folic acid has a positive effect on increasing sperm count. Low intake of folic acid has a very bad effect, such as increased miscarriage, birth defects with blood diseases and maybe even cancer.

Food sources that contain folic acid are lentils, spinach, cauliflower, broccoli, spinach, parsley, black beans, navy beans, kidney beans, and others.

Vitamin B12 Cobalamin

This is a type of vitamin B complex that is very important in supporting cardiovascular, DNA production, improving brain and nervous system activity, increasing sperm count naturally, and improving sperm health.

Food sources containing B12 Cobalamin are sardines, salmon, tuna, cod, lamb, shrimp, yogurt, chicken, mushrooms, and others.

Vitamin C

Among all nutrients, this is probably the most familiar. Vitamin C contains collagen for healthy skin and bones, besides that it can also produce serotonin for brain function, protect the body from free radicals, increase sperm count, and increase sperm motility naturally.

Food sources rich in vitamin C are fruits and vegetables, especially papaya, pineapple, oranges, broccoli, cabbage, strawberries, grapes, and others.

L-Carnitine

L-Carnitine is an amino acid that is naturally produced in the body. Most studies show that L-Carnitine can help increase sperm count and sperm motility in men.

READ ALSO:

  • 4 Types of Foods to Improve Sperm Quality
  • 10 Proven Things That Can Damage Sperm
  • Signs of Men Experiencing Fertility Problems
6 Ways to Increase the Number of Sperm
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