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Foods to increase sperm

by Alivia Nyhan
Published: Last Updated on

Food has multiple effects on our body, playing an essential role in its proper functioning. An improper diet can cause a shortage of essential nutrients and be reflected in some aspects of our health. In the case of sperm, only 10% of the semen is made up of these, so a good diet is decisive for good quality and production of the seminal fluid that forms the other 90%. Therefore, in this FastlyHealarticle, we inform you about foods to increase sperm.

Folic acid

Folic acid is a type of B vitamin essential for our health. Its function is to return cells to their normal state and prevent diseases. The lack of folic acid can affect the number of sperm and their mobility, so eating foods like the ones we will name below can help increase sperm production.

  • Green leafy vegetables . Spinach is one of the vegetables that provide the highest folic acid. Other vegetables with the same effect are chard and celery.
  • Lentils and beans. Lentils are another food with a large amount of folic acid, making them an excellent food to increase sperm. Also, beans, chickpeas, and black beans are beneficial.
  • Asparagus . It is another of the foods that provide a high level of folic acid and stimulate the elimination of accumulated fluids in the body.
  • Aguacate . This fruit increases sperm production and provides incredible sex drive, energy, and performance.

C vitamin

The quality of sperm can be affected by the accumulation of lead and cadmium. Therefore, consuming foods rich in vitamin C help combat the presence of these metals thanks to their antioxidant effect, improving sperm quality. Fruits and vegetables are the primary sources of this vitamin.

  • Strawberries. One of the berries with the highest vitamin C is rich in fiber. Strawberries contain antioxidants that help the sound quality of semen.
  • Citruses . Oranges and lemons also have a high amount of vitamin C. We always have fruits on hand, so they are excellent foods to increase sperm and maintain good quality.
  • Papaya . One serving a day of this fruit supposes the necessary dose of vitamin C, so it is also an excellent way to provide the required amount of vitamin C.
  • Watermelon . Besides being rich in vitamin C, watermelon improves blood circulation, improving sexual potency and performance.
  • Mango . It is rich in beta-carotene testosterone, which stimulates sperm production due to its high vitamin content.

Zinc

The zinc in food increases sperm, semen volume, and testosterone levels.

  • Nuts . Besides being food to increase sperm, it is considered an aphrodisiac, which stimulates blood circulation and increases sexual desire.
  • Ostras . They are high in zinc, which increases sperm production, and enables the creation of sex hormones such as testosterone.
  • Gambas . Food is also very rich in zinc, which improves sperm production and helps the creation of testosterone.
  • Chocolate . Those without added sugar provide more than half the recommended daily dose of zinc.
  • Beef. It provides a large amount of zinc, providing 70% of the recommended dose. It is advisable to consume your cuts lean since they are low in fat.
  • Spinach . It provides a nutrient that improves sperm mobility and contributes to the increase in sperm.

Amino acids

Other foods that increase sperm production are those rich in amino acids. These foods are common, so we are probably already consuming them.

  • Red meat . Beef, lamb, beef, and pork provide good quality protein, containing essential amino acids that build body tissues and contribute to sperm production.
  • Milk and derivatives. In the same way as red meat, milk has necessary amino acids in our body, so its consumption is beneficial for the quality of the sperm.
  • Sesame seeds . They are very rich in protein, and although they do not contain all the essential amino acids, it allows to obtain a protein with a high energy value. In addition, it provides energy and strength.
  • Eggs . It is another of the foods with a high amount of essential amino acids in the body. Its consumption offers some amino acids necessary for the correct quality of sperm.

Selenium

Selenium is considered an essential micromineral for health, although only in small doses. It has the function of combating the damage produced by free radicals and contributing to a sound immune system.

  • Whole grains . Whole wheat flour, brown rice, white wheat bread, wheat flour, and oats, among others, contain selenium that improves the quality of sperm and stimulates its increase.
  • Nuts . Walnuts, pine nuts, pistachios, almonds, and peanuts with the nuts with a higher amount of selenium.
  • Seeds . Sunflower seeds provide selenium to the body. They can be added to salads and contribute to an increase in sperm.

Vitamin A and E

Vitamin A increases sperm, so it promotes fertility. We can find this vitamin in foods such as liver, pumpkin, carrot, green leafy vegetables, and those vegetables with red or orange colors, such as peppers.

On the other hand, vitamin E acts as an antioxidant, which is beneficial in fighting free radicals that damage the quality and mobility of sperm. Some of these foods are wheat germ, nuts, and olive oil.

Changes in lifestyle

In the same way that some foods increase sperm, several habits can impair its production.

  • Smoking and taking some drugs weaken the immune system and reduce the amount of sperm.
  • Although it sounds silly, wearing underwear that puts pressure on the testicles can raise the temperature and cause the sperm to die.
  • Control the weight . Being overweight or underweight affects the body’s hormonal level, negatively impacting the sperm count. Maintaining good physical activity is highly recommended for good sperm quality.
  • Rest . The body makes a lot of changes at night when it rests. One of those functions is to produce sperm, so getting adequate sleep is an essential factor.

This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.

If you want to read more articles similar to Foods to increase sperm , we recommend that you enter our Sexuality category .

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