The state of men’s sperm count, morphology, and motility are important parameters that determine how fertile they are. According to a study at the University of California, the diets of 1,000 men over 3 years reveal that those who ate more fruit had significantly higher sperm counts than those who didn’t.
Before we dive deeper into fruits and nuts that can boost sperm quality let us understand the meaning of sperm count, morphology, and motility as key parameters mentioned above.
According to the World Health Organization, Infertility simply means the inability to achieve pregnancy after several months of usual unprotected sexual activity. Several factors are responsible for infertility
WHAT IS SPERM COUNT?
Sperm Count is the total number of sperm cells present in a single milliliter of sperm released by a man. The study reveals that a normal sperm count should be above 15 million and not more than 40 million per milliliter of sperm.
WHAT IS SPERM MOTILITY?
Sperm Motility is the progressive movement of sperm toward possible fusion with fertilized eggs. It’s one of the 3 key factors that determine male fertility. Studies reveal that a healthy sperm should be able to move at the speed of 30 micrometers in one second, and unhealthy sperm will move less than 25 micrometers.
WHAT IS SPERM MORPHOLOGY?
Sperm Morphology entails the structure of the sperm in terms of shapes and sizes. It’s another key factor that defines the quality of sperm and the fertility of a man. According to research on sperm morphology, a healthy sperm shape fall within the range between 4 and 14 percent normal form (NF).
Similarly, a study in the US to analyze infertility on 156 men with strict morphology reveals that those with scores below 4 percent(NF) may take longer to achieve pregnancy which means they may need “In Vitro Fertilization” (IVF). is a popular type of ART —Assisted Reproduction Technology
In Vitro Fertilization [IVF]
In simple terms, IVF means egg fertilization outside the womb, where sperm is fused with the egg in Vetro with help of special laboratory technology. The
Nuts & fruits to increase sperm count, motility, morphology
Research reveals that the fruits & nuts mentioned below are a good source of essential oil, fiber, zinc, and other important vitamins and minerals needed to improve sperm quality.
Arginine is a chemical found in tiger nuts that help to boost energy and the flow of blood around the body. It is known to many that tiger nuts are highly nutrient-packed nuts with several minerals and vitamins like zinc, Arginine, and Omega-3 which not only boost stamina, and performance in bed but also help improve sperm quality.
There are several different kinds of fruits that contain high levels of antioxidants, nutrients, and vitamins. Strawberry is one of them. These foods help keep our bodies healthy and prevent diseases. They also improve our moods and reduce stress.
Allicin is a very important compound found in Garlic, It improves general blood circulation including reproductive organs, and also offers protection to sperm from damage from other chemicals. Garlic is also a good source of selenium, an important antioxidant that helps boost sperm motility. I won’t take away its aroma which may be unpleasant to many but if you can take a few cloves of garlic per day is ok.
Antioxidants are compounds that protect cells against damage caused by free radicals. Free radicals are unstable molecules that cause cell damage. Antioxidants neutralize these free radicals and protect cells from oxidative damage.
Bananas are nutrient-packed fruits with a lot of vitamins C, A, B1, B6, and E including minerals like potassium, folate, fiber, and antioxidants. they also contain manganese, copper, magnesium, iron, zinc, phosphorus, and calcium. These nutrients help keep blood sugar levels stable and promote healthy brain function.
Bananas are also libido boosters due to the presence of bromelain which helps to manage sex hormones.
Watermelons are rich in lycopene, an antioxidant that has been proven to enhance fertility in both men and women. It helps protect against DNA damage caused by free radicals, which are harmful compounds produced during normal metabolism.
Orange is a rich source of C vitamin which is very essential to the body. The C vitamin is a powerful antioxidant that not only boosts the immune system that fights diseases but facilitates the healing, and repair of damaged body cells. In terms of fertility, C Vitamin is very important because helps to boost fertility. According to the American Journal of Agricultural Fruits, 160% of C vitamin is recommended, and orange is a good source to rely on for the dose.
If you want to boost your sperm count take walnuts into account. Study reveals that walnuts are a good source of Omega-3, fatty acids that are known to improve sperm count.
lycopene are chemical compounds that exist naturally in many plants. fruits and vegetables like tomatoes, grapefruits, and watermelon are rich sources of lycopene which is confirmed to have numerous health benefits.
Health Benefits of Lycopene
- Improve sperm quality by reducing DNA damage
- Fights oxidative stress that reduces the quality of spermatozoa, and Improves sperm morphology.
- It enhances the chances of conception (egg fertilization)
Vitamin C as mentioned earlier is among the most important vitamins needed in the body. To boost sperm count and motility try guava fruits, research reveals that Guava is well packed with C vitamin which serves as an antioxidant in the body.
When it comes to multivitamin fruits, Avocado is on the top, It is nutrient-packed fruit with about 5 different vitamins and minerals as listed below.
NUTRITIONAL VALUE OF AVOCADO FRUIT
- Folate 41%
- Vitamin E 28%
- Vitamin B6 23%
- Vitamin C 22%
- Zinc 12%
- Apart from improving eyesight, the E vitamin is antioxidant that fight against (ROS) Reactive Oxygen Species, which can result in serious inflammatory disease, and free radicals that contribute to premature aging
- It also improves male fertility, and a recent study suggests that the E vitamin can boost sperm motility.
- Zinc is a proven mineral found in the aforementioned fruits and nuts that helps to boost the quality of sperm in terms of count, morphology, and motility which increase the chance of conception.
- It also helps to stabilize cell membranes and sperm viability and as well performs antioxidant activities in the body. Pumpkin seeds, watermelon seeds, and Cashew nuts are also good sources of zinc minerals.
JC is passionate about finding the impact of foods (feeding habits) on human fertility and reproductive health and a way to improve fertility.