Infertility is a common issue that affects many couples worldwide. While there can be several causes for infertility, one major factor is low sperm count.

Low sperm count refers to the condition where the semen ejaculated during intercourse contains fewer sperm cells than normal. Fortunately, there are various ways to address this problem, including making dietary changes. In this article, we will delve into the topic of how to improve sperm count with diet.

1. Eat a Balanced Diet

A balanced diet is crucial for overall health, including sperm production. Make sure your meals include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats.

Avoid processed foods and aim for a diet rich in vitamins, minerals, and antioxidants.

2. Include Foods Rich in Antioxidants

Antioxidants help protect sperm cells from damage caused by harmful molecules called free radicals. Incorporate foods with high antioxidant content into your diet, such as berries, spinach, tomatoes, and nuts.

3. Consume Foods High in Vitamin C

Vitamin C is known to improve sperm quality and motility. Include citrus fruits, kiwi, strawberries, bell peppers, and broccoli in your diet for an adequate intake of vitamin C.

4. Increase Zinc Intake

Zinc deficiency has been linked to low sperm count and male infertility. Consume zinc-rich foods like oysters, lean meat, poultry, dairy products, and legumes to boost your zinc levels.

Related Article 30 Superfoods to Boost Sperm Health

5. Omega-3 Fatty Acids

Omega-3 fatty acids are essential for sperm cell membrane health and function. Add fatty fish like salmon, trout, and sardines to your diet, or consider taking a high-quality fish oil supplement.

6. Folate and B Vitamins

Folate and B vitamins are crucial for sperm health and count. Leafy greens, cereals, legumes, and enriched grains are excellent sources of folate and B vitamins.

7. Stay Hydrated

Adequate hydration ensures the optimal production and quality of semen. Drink plenty of water throughout the day to maintain proper hydration levels.

8. Reduce Alcohol Intake

Excessive alcohol consumption can negatively impact sperm quality and production. It is advisable to limit alcohol intake or avoid it altogether to improve sperm count.

9. Limit Caffeine Intake

While moderate caffeine consumption is generally safe, excessive intake may affect fertility. Limit your caffeine intake by reducing coffee, tea, and energy drink consumption.

10. Avoid Trans Fats

Trans fats are unhealthy fats found in processed and fried foods. These fats can decrease sperm count and lead to infertility. Read food labels and avoid products that contain hydrogenated oils or partially hydrogenated oils.