Staying active, minimising stress and making significant changes in the diet and lifestyle can help you lead, not just a healthy life but also support fertility. Certain foods can be beneficial for increasing sperm count. it should be noted that infertility is not always treatable, but there are a few things you can do to boost your chances of conceiving.
You are a few foods that you must incorporate into your daily diet to boost your sperm fertility –
– Fruits and vegetables
Make sure that your plate looks colourful when you sit down to eat. Include lots of spinach, kale, berries, oranges, tomatoes and other foods which are high in antioxidants. Such foods will help in controlling the oxidative stress that can affect sperm quality. Eat more and more seasonal fruits and vegetables to improve your sperm quality.
– Nuts and seeds
Nuts and seeds are quite healthy as they are rich in healthy fats, proteins and antioxidants. Make sure to include lots of almonds, walnuts, pumpkin seeds, and sunflower seeds in your daily diet. You can eat them raw or add them to your smoothies or salads.
– Fish and seafood
Fishes are known to be rich in zinc and magnesium, the two minerals which are essential for reproductive health. Eat lots of salmon, catfish and sardines as these are high in omega-three fatty acids and excellent for sperm health.
– Whole grains
Oats, red rice, and quinoa contain vitamins, minerals and fibre. These foods help regulate the blood sugar levels and boost reproductive health. These whole grains also help balance the hormones vital for sperm production.
– Legumes
Chickpeas, kidney beans and lentils are high in protein, fibre, folate and zinc. Folate is needed to boost sperm quality and zinc is needed for sperm production. Hence, make sure to include pulses in your diet, and you will see your sperm count increase.
– Lean protein
Lean protein foods like chicken and eggs are packed with amino acids required for sperm production. These proteins are necessary for sperm production. Hence, incorporate lean protein into your everyday diet.
– Dairy products
Low-fat dairy products like Paneer, yoghurt, cheese, and milk contain calcium and vitamin D, which are vital for sperm health.
– Dark chocolate
The flavonoids in dark chocolate help in increasing sperm quality. They are known to protect sperm from oxidative damage. So, you can indulge in dark chocolate without any worries.
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