If you and your partner are trying to have a baby, you should increase your sperm count.Depression, stress, Obesity, exposure to toxins, drug and alcohol use, and other conditions can cause low sperm count.You can increase your sperm count by eating foods with higher levels of testosterone.Soy products, processed meats, and unhealthy fats are some of the foods that promote higher estrogen levels.If you want to increase your sperm count, you should talk to your doctor.
Step 1: Oysters and pumpkin seeds are rich in zinc.
Oysters and pumpkin seeds are packed with zinc, which is responsible for increasing testosterone levels and ensuring healthy and plentiful sperm.You can increase your sperm count by eating anywhere from 11 to 25 grams of zinc per day.The zinc in the oysters is just over the daily recommended amount.Pumpkin seeds have 7 percent of zinc.If you want to avoid unpleasant conditions, don't take more than 30 mg of zinc per day.Taking zinc long-term can deplete your body's supply of copper, so you'll need a copper supplement if you take zinc for an extended period of time.
Step 2: It's a good idea to take in between 1,000 and 2,000 vitamins a day.
With the approval of your doctor, you can either eat foods rich in vitamins C and E or take a supplement.It is possible that your low sperm count is caused by oxidative stress.You can increase your sperm count by 100% in as little as 2 months if you take 2,000 milligrams of vitamin C every day.In addition to improving your sperm count, vitamin C has been shown to improve sperm movement and shape, which can make conception even more.
Step 3: 400 micrograms of Folate every day is what you should aim to take.
You can get your daily dose of sperm-healthy folate by eating lots of leafy greens and vegetables.If you and your partner are trying to have a baby, you will both benefit from a lot of Folate.Folate levels can be increased by taking a supplement.Folate and folic acid have the same effect on the body.Folate is a form of B9 that is present in foods and it is also used in supplements.Folate can cause your B12 levels to drop, which can affect your nervous system.
Step 4: The recommended daily intake of omega 3 is 250 to 500 milligrams.
Omega 3 is found in a lot of healthy fats and proteins.It is more likely that you and your partner can have a baby with the help of Omega 3's.Omega 3s are found in fish such as salmon, mackerel, tuna, herring, cod, and halibut.Talk to your doctor about taking a supplement if you can't get enough Omega 3 from food because of allergies or restrictions.Too much of any one can cause health issues if you don't balance your intake of Omega 3 and Omega 6.safflower oil is one of the sources of Omega 6 fatty acids.
Step 5: You can drink up to 8 fluid ounces of pomegranate juice a day.
You can boost the health of your sperm by drinking pomegranate juice every day.Studies show that drinking just 5 fluid ounces (150 mL) of pomegranate juice every day can improve sperm function in just 3 to 4 weeks.You can eat the seeds from the fruit for the same effect.1/2 cup (64 grams) of seeds can be used to make a salad or a snack.
Step 6: You should eat at least 1 or 2 brazil nuts a day.
You only need 1 or 2 Brazil nuts to meet the daily recommendation of 100 micrograms of selenium.If you take more than 400 micrograms of selenium per day, it can lead to selenium toxicity.If you have an allergy to brazil nuts, yellowfin tuna is a great option.
Step 7: You can increase your sperm count by eating a couple squares of dark chocolate.
You can treat yourself to 1 or 2 ounces of dark chocolate each day.Dark chocolate has been proven to double sperm count and semen volume.Don't go too far!If you put on weight, you can lower your sperm count.Dark chocolate with at least 70% cocoa contains the most health benefits.
Step 8: Trans fats can harm the health of your sperm.
Don't eat fried foods and replace them with healthy fats and oils.Eating trans fats can cause a low sperm count and it can also affect how your sperm develops.Some fast food items, frozen meals, premade doughs, and coffee creamer contain trans fats.
Step 9: Cut back on processed meats.
Cold cut deli meats, hot dogs, bacon, and sausage are not good for your sperm.The quality and quantity of sperm can be lowered by eating a lot of processed meats.You can get your food from fresh turkey, chicken, fish, or beans.
Step 10: Low-fat or nonfat dairy products are better for you.
Your testosterone and sperm count are affected by full-fat dairy products.If you want to produce healthy and plentiful sperm, be sure to choose low-fat or non- fat cheeses, yogurts, and milk.The types of cheese that are considered high-fat are Cheddar, colby, and swiss.For the most benefits, choose plain yogurts made from skim or nonfat milk.Instead of whole milk, choose skim, 1%, or nonfat varieties.
Step 11: Don't buy soy products that raise your estrogen levels.
Soy contains non-human estrogen, which can affect your sperm count by raising your estrogen levels and decreasing your testosterone levels.If you want to increase your sperm count, soy products are not allowed.If you rely on soy products for your daily needs, you should switch to alternatives like seitan, beans, and legumes.If you struggle with weight issues, be aware that soy has a stronger effect on the estrogen levels of men who are overweight or obese.
Step 12: Limit your alcohol intake to 2 drinks a day.
If you drink more than 14 drinks per week, you can lower your testosterone levels and decrease your sperm count.Alcohol has been shown to increase your estrogen levels and affect the size, shape, and motility of your sperm.A single drink is equal to 1.5 fluid ounces of distilled spirits.You need to drink 8 fluid ounces of water for every 1 drink to stay hydrated.