How you fuel your body determines how well it will perform. This is especially true when it comes to reproductive health. A balanced diet can help boost sperm count and improve motility and morphology. This is largely due to the impact of diet on the hormonal system. A diet rich in certain foods can maximize natural testosterone production and protect sperm from the effects of toxins, while eating the wrong foods can majorly impact fertility.
What to Avoid:
Sugar: A diet that is too high in sugar can lead to an increase in aromatase - an enzyme that converts testosterone in estrogen.
Soy: Soy contain phytoestrogens, which means "plant estrogens". Consuming large amounts of these phytoestrogens can ruin the delicate balance of estrogen and testosterone in a man's body - leading to lowered testosterone levels and a decrease in sperm count.
Fat: While eating too much fat doesn't really affect hormones, it can raise cholesterol and impact the circulatory system - which can impact your erectile function.
What to Eat:
Beef: While red meat can be high in cholesterol, lean beef can be a great source of Coenzyme Q-10, L-Carnitine, Selenium, and zinc - all of which are crucial nutrients for sperm production.
Fruits and Vegetables: Vegetables contain several vitamins and minerals including zinc, folate and antioxidants that are crucial to the development of healthy sperm. And, many fruits contain vitamins and antioxidants that protect developing sperm cells.
Nuts: Many nuts are rich in omega-3s, which can improve sperm quality. They are also rich in Coenzyme Q10, which protects sperm from their environment.
Seafood: This lean protein contains Coenzyme Q10, Selenium, and vitamin E. These vitamins and minerals work together to ensure a healthy sperm shape and to protect the sperm from its environment.
Poultry: Poultry is a great source of zinc, a mineral that is essential for healthy DNA production. It also promotes healthy testosterone levels.
Want more to know about what to eat to try to boost your sperm count? Check out our Top 20 Fertility Superfoods.