When it comes to trying to conceive, there are a lot of things that couples can do to increase their chances. One thing that is often overlooked is diet. What you eat (and don’t eat) can have a big impact on your sperm count. If you and your partner are hoping to boost your fertility, here are some foods that can help increase sperm count.
Zinc is an essential mineral for proper functioning of the reproductive system. It helps with testosterone production and also acts as an antioxidant to protect cells from damage. Good sources of zinc include oysters, beef, lamb, pumpkin seeds and dark chocolate.
Selenium is another important mineral for reproduction. It works with zinc to produce healthy sperm and also protects against oxidative stress. Brazil nuts are an excellent source of selenium—just six nuts provide over 100% of the recommended daily intake! Other good sources include tuna, shrimp, mushrooms and whole wheat bread.
Vitamin C is a well-known antioxidant that helps protect cells from damage caused by free radicals . Free radicals can decrease sperm motility and viability . In one study , men who took vitamin C supplements had a significant increase in both sperm count and motility . Good dietary sources of vitamin C include oranges, strawberries , bell peppers , broccoli and kale .
Vitamin D is another nutrient critical for fertility . It’s involved in hormone production as well as the development of healthy eggs in women Low levels of vitamin D have been linked with lower than normal semen quality . The best way to get your vitamin D fix is by spending time in the sun or taking supplements if you don’t get enough sun exposure . You can also find small amounts of vitamin D in fatty fish like salmon , eggs and fortified milk or orange juice .
Folic acid is a B vitamin that’s important for cell growth and development . Getting enough folic acid can help prevent birth defects in babies . For men , folic acid may improve semen quality . Good dietary sources include leafy green vegetables , legumes , nuts , fortified cereals and orange juice .