Usually, women’s fertility factors are considered when couples face a problem in conceiving in natural ways, though male fertility factors also have importance. Specifically, if a man has low sperm count, this means that fertility is impacted and there is less likelihood of conception.
Earlier it was a rare problem but today there are millions of men who are suffering from low sperm count because of changes in their lifestyles, pollution around them, and stress. Fortunately, sperm count is one of the few factors that can be improved by a proper diet accompanied by essential nutrients including fruits.
Let’s move ahead and explore how sperm count is essential for conception and can be increased naturally through the diet loaded with fruits.
What is Sperm Count?
It is defined as the count of sperms in a collected male semen sample. A man is fertile if he has a count of 15 million or more per mL, or 39 million or more sperm per ejaculation.
However, when the sperm count goes below this level, it can lead to infertility, failed attempts at conception, and greater chances of miscarriage. Low sperm count, which is medically referred to as oligospermia, is a disturbing and worrisome state for many males throughout the world.
The Science behind Fruits and Sperm Count
Including fruits in your diet everyday play a vital role in achieving sperm health naturally and support fertility. The various nutrients available in fruits such as Vitamin C, Vitamin E, Folate, Zinc, Potassium and other nutrients help to increase sperm count. Here’s how fruits benefit sperm health:
- Protect sperm from damage
- Improve sperm movement and shape
- Support sperm production
- Boost fertility
Routine consumption of fruits in the diet will increase the sperm count and fertility of a male such that his partner may become pregnant naturally.
Top 10 Fruits to Increase Sperm Count
Here is a list of fruits loaded with nutrients, vitamins, and antioxidants and their benefits to boost fertility by increasing sperm count.
Pomegranate
Include ½ to 1 cup of fresh pomegranate seeds in your diet, which are a good source of vitamin C and vitamin K along with antioxidants and essential nutrients like potassium, magnesium, and fibre that boost sperm count, protect sperm from radical damage, and help in maintaining hormones in balance.
Oranges
Oranges are a great source of Vitamin C as you know Vit C is a natural body healer and immunity booster. You can add medium sized oranges in your daily snack period that can help optimise sperm count and movement.
Blueberries
With antioxidants, vitamin c and manganese, blueberries improve sperm quality and help in countering DNA damage to improve fertility. You can take a handful as a snack or include it in your oatmeal. As blueberries are slightly expensive, you can add them on alternative days or season them in an overnight oatmeal and still can get its benefits.
Avocadoes
Folate is essential for sperm production, and if you are looking for fruits with greater amounts of folate, avocados are a great choice. You can make avocados into butter or add slices into smoothies and salads. They immensely help the male produce sperm and increase its motility.
Bananas
Some of the nutrients found in bananas include potassium, vitamin B6, magnesium, and fibre, hence contributing to healthy sperm that increases sperm concentration thereby making bananas a very convenient source of fertility support.
Guavas
Guavas are a popular type of tropical fruit that enhance the fertility of men and contain Vitamin C and B6, potassium, and antioxidants. In addition, the vitamin C content in guavas improves sperm density, motility, and general health. In addition, it serves as an antioxidant, efficient in preventing sperm DNA damage and improving sperm production and general reproductive health.
Watermelon
Besides a source of supplementing hydration, watermelons also contain a compound that promotes the count, vitality, and quality of sperm making them fertility boosting fruits in males. Watermelon is a superfruit and is known to be rich in Lycopene, potassium, and vitamin C which helps to boost sperm count, protect sperm DNA from oxidative stress and improve blood flow to the reproductive tract.
Strawberry
Strawberries have recently been noted for their high vitamin c content. According to research, it is wise to include vitamin c in the diet since it enhances male fertility health. It also consists of other significant nutrients like potassium, fibre, and notably fisetin which has a crucial responsibility of overcoming oxidative pressures.
Grapes
Antioxidants such as Resveratrol and Quercetin are sourced from grapes. Grapes are also known to contain copper, vitamin C, vitamin K and vitamin B6 which are vital in improving sperm production, fertility and the overall reproductive system of the body.
Mangoes
Mangoes are a very popular seasonal fruit-abundant in vitamins C and A, folate, and magnesium-safeguarding DNA integrity and thus supporting the health of sperm and fertility.
Incorporating Fruits into Your Diet: 10 Tips
1.Replace Junk with Fruit: Break up with junk food which is toxic and fall in love with fruits which are healthy!
2.Alternate Fruits: Make a schedule for taking fruits on a rotation basis everyday to ensure varied nutrient intake. Mix various kinds of fruits to get new tastes.
3.Fresh is Best: Enjoy fruits in their raw form for getting maximum benefits
4.Avoid Added Sugars: Skip sugary additives and indulge in fruits’ pure taste
5.Combine with Meals: Add fruits to your plate for refreshing twist
6.Make a Fruit Salad: Toss together your favourite fruits for a delicious and nutritious delight.
7.Infuse Water: Add slices of fruits to fresh water for refreshing replenishment
8.Gradual Inclusion: Introduce fruits gradually into your diet to develop a sustainable habit
9.Frozen Options: Choose frozen fruits for smoothies or desserts to preserve nutrients
10.Save Money: Allocate small amount and prioritise fruits purchases to reap long term benefits
Additional Lifestyle Changes to Promote Male Fertility
- Engage in mindfulness practices including yoga, deep breathing, or meditation to decrease the effect of stress-driven hormones
- Make sure to drink at least 8 glasses of water everyday for the purpose of improving reproductive health and also the general health of the body
- Incorporate moderate physical activities like walking and swimming to restore hormone levels and wellness
- It is advisable to maximise the intake of whole foods, green vegetables, fish and foods that are rich in omega to enhance fertility factors
- Caffeine intake level should not cross 200 mg per day as this cause disruption in hormone levels
- 7-8 hours of sleep at correct time to restore energy and hormones which helps in fertility
- Practise good posture while walking and sitting to ensure the blood circulation
- Limit alcohol consumption and consider its effects on hormonal balances and fertility
- Break the smoking habit to improve egg quality, hormone regulation, and overall fertility
Conclusion
It is clearly evident that consuming nutrient-rich foods positively impacts male fertility. By eliminating health-draining activities, such as quitting alcohol, breaking smoking habits, managing stress, and avoiding junk food, you can achieve optimal reproductive health.
Consistency and self-control are crucial in the fertility journey. Gradually replace unhealthy habits with healthy habits, adding nutrient-rich foods such as fruits listed above to increase sperm count, enhance quality, and motility.
Make your diet plan with fruits such as berries, citrus fruits, tropical fruits which are filled with antioxidants and vitamins. They are vital in increasing sperm count and quality.
Incorporating fruits into your diet can show improvements in sperm count within 2-3 months. However, significant changes may take 6-12 months, depending on individual factors, overall diet, and lifestyle.
Yes, combining fruits with exercise, enough sleep, low stress, and avoiding bad habits like smoking and excessive alcohol can increase sperm count and make it healthier.
