Trying to conceive a baby can be difficult as every month the chances are against you. But, there are ways to get the odds more in your favour and one of those is to help the man increase the sperm count and therefore the probability that one of them will reach the egg during ovulation. What if we told you that there’s a way to combine two of the World’s most fun things in life to help you get pregnant? Yep, we’re talking about eating and having sex of course!
In this fun article, we take a look at the best ways to boost male fertility with FOOD to improve your chances of getting pregnant.
Foods you should eat to help boost sperm count
1. Brazil Nuts
Brazil nuts are one of the best sources of selenium as well as healthy fats. However, try to eat in moderation as brazil nuts are also fairly calorie dense!
2. Fenugreek
Fenugreek is a very well known herb with a proven record of improving sperm health and quality significantly. It may sound like a load of mumbo-jumbo daft food but studies have shown that fenugreek (usually taken as a supplement) has a direct effect on male fertility. It is a herb in the wild but the most common, cheapest and convenient way is to take as a supplement to your existing diet.
- HIGH STRENGTH - A high-strength formula containing 610 mg of Fenugreek! Our easy-swallow, rapid-release capsules are a popular alternative to fenugreek tablets and fenugreek powder.
3. Walnuts
Walnuts are rich in omega 3 fats, zinc, folate, and an ideal snack to eat on the go. Walnuts are a top choice to boost sperm because of how easy they are to prepare, how cheap they are to buy and one of the tastier.
4. Oranges/Tangerines/Satsumas
Citrus fruits are a great antioxidant and a great sources of vitamin c. These fruits are an easy day to day snack and just having one a day can help make you feel great and improve male fertility. Most citrus fruits are the same but tangerines/satsumas are pretty much the least messy and most convenient. You can also try drinking more orange juice but beware of the high sugar content!
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5. Oysters
Oysters are a double win for baby making as they contain an abundance of zinc and they are a natural aphrodisiac which can help put the eater in the mood for love. Kill two birds with one stone by having both partners eat oysters on an evening where you want to have sex. Oysters can be eaten on their own or you can mix with some of our recommended vegetables in this list for a fertility boosting mega meal.
6. Eggs
Chicken eggs are chock full of Vitamin E and fats to boost sperm count and as a valuable source of protein on top that. It’s also relatively easy to fit eggs into anyone’s diet at any stage of the day – omelets, poached eggs, fried eggs, eggs Benedict and boiled eggs are ways you can consume them. They can be high in calories and cholesterol so eat eggs as part of a balanced and natural diet.
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7. Strawberries
A good source of vitamin c and natural sugars, strawberries can provide a good source of energy as well as sperm boosting minerals. Can be enjoyed as a solo snack, an addition to your morning porridge or with your yoghurt. Drinking smoothies with strawberries can be a convenience but you may miss out some important fibre.
8. Ginseng
Also known as Ashwagandha. Ginseng is another herb with a proven effect on male fertility. This isn’t something that’s in your local fruit and veg store and you’ll probably need to purchase it as s supplement, like the fenugreek.
- Formulated for extra potency - 50mg ginsenosides per tablet
9. Garlic
Garlic isn’t just handy for keeping vampires away it’s also a fantastic little immunity booster and source of Vitamin B6 and selenium. Garlic’s great for your blood which mean’s it’s great for a powerful erection and a better delivery of sperm during an orgasm. Garlic is easy to integrate in many saucy meals such as pasta, curry and so on.
10. Pineapple
Pineapple is a delicious sharp-tasting fruit that’s been proven to improve male fertility and sperm motility. It’s also packed with natural sugars and bursting with vitamins and minerals for an overall healthy snack. Pineapples can be eaten in a whole manner of ways – pre-sliced rings, juice or even crushed and canned. Pineapple has also been notes as a great fruit which helps with implantation so it’s another snack which should be enjoyed by both whe trying for a baby. It’s also one of the more delicious foods on the list so it’s definitely not a chore!
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11. Chillies
An excellent source of vitamin c and to aid in the blood in the body chillies are a fiery addition to get the male sperm swimming and for to aid in a strong erection and therefore the orgasm. Easy to blend in to curries, bolognese and similar meals.
12. Spinach
Spinach is a fantastic source of folic acid which isn’t present in that many every day foods. Many leafy vegetables contain folic acid but it’s spinach which tops our list as it’s generally the tastiest, cheapest and easiest to fit in a meal. Add spinach to your sandwich or salad or even as a side to your regular meal. Because spinach doesn’t have an overpowering taste it’s quite easy to throw it in your morning smoothie before work, unlike kale.
13. Honey
Rich in amino acids and sperm boosting minerals and nutrients, honey is a delicious fertility food that is simple to add to any diet. Simply drizzle over fruit, add to your porridge or mix in with your yoghurt.
14. Bananas
Bananas are one of the best fruits you can eat for sperm health as they contain plenty of vitamins A, B and C1. Bananas are also renowned for being a robust snack that’s easy to eat on the go so it’s easy to integrate into your daily routine when you’re trying for a baby. We suggest simply adding 1-2 a day.
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15. Oily Fish
Oily fish such as mackerel, sardines, cod, salmon are a fantastic source of omega-3 fats plus they’re super rich in protein and very low in fat. Oily fish is quite easy to fit into a normal and balanced diet along with steamed veg and potatoes. Don’t overdo the fish though as many can contain mercury which can cause problems in large quantities. 1-2 meals a week would be an ideal target.
16. Avocado
Many people will tell you that avocados are superfoods and perhaps they’re right. Rich in healthy fats and vitamin E avocados help to produce healthy and hardy sperm to help them along their journey to the egg. Avocados can be enjoyed on their own or as an addition in sandwiches or spread on toast.
17. Dark Chocolate
If you want to eat healthily and eat foods that are good for male fertility then it doesn’t get much better than dark chocolate. Sure, it’s not as tasty as milk chocolate but it does contain L-arginine which is great for your little swimmers and it’s one of the more ‘fun’ foods in this list.
18. Asparagus
We talk about dark green vegetables were a great source of vitamins and minerals and asparagus is right at the top of this list. Super rich in vitamin C and nutrient dense in general, asparagus can instantly make a meal super healthy. We recommend roasted asparagus with some meat or poultry and some potatoes. Or you can boil them as long as you don’t over do it as you can quite literally boil the nutrients out of it.
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19. Broccoli
Studies have shown that just one seeing of this nutrient-dense dark green vegetable can boost sperm counts by 70% in men! This food is packed full of folic acid and Vitamin b9. It’s also been found to help women’s fertility as well so a perfect addition to both meals during your time trying for a baby.
21. Lean, red meat
Lean red meat is a great source of vitamin b12 and iron which helps with healthy blood and therefore a strong erection to launch those swimmers. However, at Best for Mums we don’t think red meat is a particularly good thing to put in your body as there is a link with cancer – so keep your intake to a minimum and as lean as possible if any at all is our advice on red meat.
21. Pomegranates
Pomegranates don’t boost sperm on their own but they are a powerful antioxidant and help keep free radicals in your body in check. This, in turn, keeps your sperm happy and healthy before they are needed. Can be enjoyed on their own or in juice form.
Nutrients that help boost sperm
Let’s start off by looking at what nutrients to look for in the food and then find foods to watch after
Zinc
Studies have shown that men with low sperm counts have less Zinc in their bodies. Need Zinc? Then try out:
- Shellfish
- Oysters
- Red meat
- Poultry
- Nuts and seeds
- Dairy products
Folate
Folate has been shown to help with sperm health and their chances of surviving the long an arduous journey to the egg. Make sure folate is included in your weekly big shop by buying:
- Green, leafy vegetables
- Fruits
- Nuts
- Legumes
- Whole grains
Vitamin B-12
Vitamin B-12 is one of the crucial building blocks for good sperm and helps with the overall health of the sperm including mobility and volume. Get your fill of Vitamin B-12 by munching:
- Fish
- Meat
- Dairy products
Vitamin C
Vitamin C plays an important role not just in sperm production but the overall health of a person as it’s a powerful antioxidant. In the context of sperm health, Vitamin C helps with sperm volume, health, and mobility. Food rich in vitamin c are:
- Citrus fruits
- Peppers
- Sugary fruits
- Tomatoes
- Potatoes
- Dairy products
Vitamin D
A study has shown that men with poor sperm quality showed lower levels of Vitamin D. Foods rich in vitamin D are:
- Oily fish
- Beef
- Dairy products
- Mushrooms
Vitamin E
Vitamin is another powerful antioxidant which has been known to improve sperm quality. Foods with lots of Vitamin E are:
- Corn
- Nuts and seeds
- Dark green veg
Coenzyme Q10
Coenzyme Q10 is probably a nutrient many readers may not have heard for. It’s a powerful antioxidant that’s proven to help with sperm quality in men who are infertile or with a low sperm count. Get your coenzyme Q10 from these:
- Beef and poultry
- Fish
- Nuts and seeds
- Soya and canola
L-arginine
Once consumed, L-arginine becomes a potent nutrient which aids sperm production. However, too much L-arginine can have the opposite effect! If you need some then why not check out:
- Pork, chicken, and turkey
- Nuts and seeds
- Lentils
- Dairy products
D-aspartic acid
This is another nutrient that isn’t exactly a household name. D-aspartic acid helps regular male sex hormones like testosterone. D-aspartic acid has also been shown to improve sperm density and mobility. Foods with D-aspartic acid are:
- Meat and poultry
- Dairy products
- Grains
- Fruit
Omega-3 fatty acids
Omega-3 is a widely known nutrient with a host of health benefits – the health of your sperm being just one of them. Take Omega-3 supplements or eat foods containing it to improve sperm count, motility and morphology. Foods which contain omega 3 are:
- Seafood, especially oily fish
- Nuts and seeds
- Eggs
- Yogurt
Selenium
Selenium is a powerful antioxidant and a nutrient that helps with a strong immune system, brain health and blood flow. Selenium can help with energy and blood flow which can help the man become more efficient in bed and a strong finished at the crucial moment! You can find selenium in foods such as:
- Brazil nuts
- Oysters
- Chicken
- Eggs
