Table of contents:
- Factors causing low sperm count
- Factors that can increase sperm count
- 1. Eat red foods
- 2. Always hydrated
- 3. Sports
- 4. Reduce soy-based foods
- 5. Avoid overheating the testicles
- 6. Taking sperm count enhancing supplements
Sperm are reproductive cells in men that are produced by the testes and aim to fertilize a woman's egg. That's why men sometimes feel overwhelmed by low sperm counts. The number of sperm is an important factor in planning a pregnancy. Therefore, it is important for everyone, especially men, to know how to increase sperm count naturally and what are the factors that cause a low sperm count.
According to Dr. Ray Sahelian, M.D., a normal sperm count consists of 20 million or more sperm per one milliliter of semen. At least 60% of these sperm must be of normal shape and exhibit normal motility.
Factors causing low sperm count
The following are various factors that cause low sperm count in men that should be avoided:
- Smoke
- Exposure to excessive heat to the scrotum
- Stress
- Lack of ejaculation of semen
- Heredity
- Obesity
- Having several sexually transmitted diseases (STDs)
- Certain drugs and antibiotics can attack sperm
- Hormonal problems
- Unbalanced diet
Factors that can increase sperm count
1. Eat red foods
In May 2014, Ohio's Cleveland Clinic published a report containing an analysis of 12 studies conducted by study groups around the world. The report found that consumption of lycopene can increase sperm quality, mobility, and volume by up to 70%. Lycopene is an essential nutrient commonly found in fruits and vegetables such as tomatoes, strawberries, cherries and red peppers.
2. Always hydrated
Water is essential for the optimum metabolism of a living cell. Every human being needs about 4 liters of fluid every day to avoid dehydration in the body and increase sperm count.
At least, drinking 2 liters of healthy drinks, such as water, yogurt, and fruit juices can increase sperm count. When the weather is hotter than usual, drinking more than that is necessary.
3. Sports
Men who exercise moderately have better motility than men who are less or overly physically active. Sitting for long periods of time, such as watching TV, will reduce sperm count.
4. Reduce soy-based foods
Eating excess soy-based foods will decrease men's sperm count, because soy-based foods contain phytoestrogens (plant hormones that are similar to human estrogen). Dr. Jorge Chavarro of the Harvard School of Public Health in Boston, found that men who ate a lot of soy foods had lower sperm counts than those who didn't eat soy foods.
5. Avoid overheating the testicles
Excess heat in the testicles can cause a low sperm count. Therefore, it is mandatory for men to avoid hot baths, spas and saunas, especially if they are trying to have children.
Cotton and natural fibers should be used to replace synthetic and tight underwear. Research also reveals that men who sleep on waterbeds (waterbeds) were four times more likely to have low sperm counts than those who slept on traditional mattresses.
6. Taking sperm count enhancing supplements
Zinc
Zinc is a mineral that has been shown to increase sperm count and has a positive effect on sperm motility and sperm morphology.
Food sources that are rich in zinc are beef, spinach, asparagus, mushrooms, lamb, sesame seeds, pumpkin seeds, nuts, cashews, turkey, green beans, tomatoes, yogurt, tofu, broccoli, seaweed, and others.
Selenium
Selenium is required for sperm production. Good nutrition selenium is important for antioxidants and for other health reasons.
Food sources rich in selenium are tuna, shrimp, sardines, salmon, cod, mushrooms, asparagus, turkey, beef, lamb, brown rice, eggs, etc.
Coenzyme Q10
It is an important antioxidant made in the human body. Co Q10 can help protect cells from free radical damage, protect DNA, and is necessary for basic cell functions. Co Q10 is very important for sperm health. However, levels of Co Q10 will decrease with age, so it is important for men to increase Co Q10.
Food sources that contain Co Q10 are broccoli, nuts, fish, shellfish, pork, chicken and beef.
Vitamin E
Vitamin E is a powerful antioxidant that can help the immune system naturally. Studies have shown the benefits of vitamin E on sperm health and motility in men.
Food sources that are rich in vitamin E are sunflower seeds, spinach, asparagus, kale, shrimp, oil, nuts, avocado, etc.
Folic acid
Studies have shown that folic acid has a positive effect on increasing sperm count. Low intake of folic acid has devastating effects, such as an increase in miscarriage, birth defects with blood diseases and possibly even cancer.
Food sources that contain folic acid are lentils, spinach, cauliflower, broccoli, spinach, parsley, black beans, navy beans, kidney beans, and others.
Vitamin B12 Cobalamin
It is a type of vitamin B complex which is very important in cardiovascular support, DNA production, increases brain and nervous system activity, naturally increases sperm count, and improves sperm health.
Food sources that contain B12 Cobalamin are sardines, salmon, tuna, cod, lamb, shrimp, yogurt, chicken, mushrooms, etc.
Vitamin C
Among all the nutrients this is perhaps the most familiar. Vitamin C contains collagen for healthy skin and bones, besides that it can also produce serotonin for brain function, protect the body from free radicals, increase sperm count, and increase sperm motility naturally.
Food sources that are rich in vitamin C are fruits and vegetables, especially papayas, pineapples, oranges, broccoli, cabbage, strawberries, grapes, etc.
L-Carnitine
L-Carnitine is an amino acid that is naturally produced in the body. Most of the research shows that L-Carnitine can help increase sperm count and sperm motility in men.
