Fertility problems can be characterized by a low sperm count. Well, there are several types of sperm-enhancing foods that you can consume in an effort to increase the production of quality sperm.
The number and quality of sperm can be said to be one of the determinants of male fertility. Normally, healthy sperm is characterized by thick, grayish-white semen when expelled. In addition, the volume of semen should also be more than 2 ml.
However, the volume of semen that is too much does not always mean good, because it can indicate the condition of the sperm that is too dilute. Watery sperm can be a sign that your body is producing low amounts of sperm.
Causes of Low Sperm Count
Before getting to know the various types of sperm-enhancing foods, you should know what causes a low sperm count first. The following are some things that can cause decreased sperm production and quality:
- Obesity
- Smoking habit
- Consumption of liquor
- Drug use
- Habits that can increase the temperature of the testicles, such as often wearing too tight pants and often soaking in hot water
- Stress
- Radiation exposure
Apart from the things above, sperm production and quality can also decrease due to hormonal disturbances and various health problems in the male sex organs, such as varicocele, testicular infection, and epididymitis.
Various Types of Sperm Enhancing Foods
If you feel the number of sperm produced a little, do not immediately worry. There are several types of sperm-enhancing foods that are good for consumption to increase the production of quality sperm.
The following are four types of sperm-boosting foods that are rich in nutrients to increase the number and improve the quality of your sperm:
1. Foods with high antioxidant content
Eating foods that are high in antioxidants is beneficial for increasing the number of sperm while increasing their movement. A study also shows that some types of antioxidants, such as vitamin C and vitamin E, can reduce DNA damage in sperm.
You can get antioxidant intake from a variety of fruits and vegetables, such as grapes, strawberries, oranges, spinach, broccoli, and carrots. In addition, nuts and foods made from whole grains are also good sources of antioxidants to increase sperm.
2. Foods with folic acid content
Some studies say that men who lack folic acid or vitamin B9 will have a harder time producing healthy and quality sperm.
Therefore, to increase the production of healthy sperm, you are advised to meet about 400 micrograms of folic acid daily intake from several types of food.
Green vegetables, nuts, and citrus fruits, such as lemons, mandarin oranges, and limes are foods that are high in folic acid.
3. Foods with content zinc
Zinc is an essential mineral that plays an important role in male reproductive function. Zinc able to increase testosterone levels, prevent sperm damage, and even protect sperm from bacterial attack.
On the other hand, lack of intake zinc can cause various health problems, such as testicular shrinkage, reduced production of healthy sperm, to hypogonadism.
Eat a variety of foods that contain zinc, such as beef, seafood, eggs, and nuts, can increase sperm count while preventing various health problems in the intimate organs due to deficiency zinc.
4. Foods with selenium content
Selenium is a mineral that can work like an antioxidant. This antioxidant property is what makes selenium believed to be useful for increasing sperm count and increasing male fertility.
To get the benefits of selenium, you are advised to eat several types of food, such as sardines, tilapia, tuna, beef, chicken, brown rice, eggs, and spinach.
Various types of sperm-enhancing foods can indeed increase sperm production. In addition, you also need to live a healthy lifestyle, such as exercising regularly, avoiding stress, and getting enough sleep, to maintain and improve sperm quality.
In addition, if you and your partner are planning a pregnancy, there are several types of content-fertilizing foods, such as foods with high protein and complex carbohydrates. These types of foods can increase the chances of you and your partner getting pregnant.
If you have problems with fertility or your sperm count doesn't increase despite eating a variety of sperm-boosting foods, don't hesitate to consult a doctor to get the right treatment.