Fruits to Increase Sperm Count and Motility

Sperm reckon and motion are two of the most meaning semen parameters that affect a man ’ randomness fertility. There are many different ways to increase these important sperm metrics, and consuming Vitamin C, Vitamin E, Folate, and other antioxidants found in fruit has been shown to improve sperm count and motion. As such, this article will discuss a total of fruit that have the potential to increase sperm count and motion along the nutrients inside them doing the heavy lift. That said, we must issue a little news of caution and recommend that fruits be consumed in moderation ascribable to the senior high school levels of sugar they contain. excessive amounts of carbohydrate, as you might expect, have been shown to negatively impingement sperm. This is one of the independent reasons men are often recommended to eat a predominantly ketogenic diet to improve fertility and fill their antioxidants gaps via male fertility supplements. Cautions noted, let ’ s learn about some yield to add to your diet that can help increase sperm reckon and motion !

Table of Contents

• Guava – Vitamin C Overdrive
• Avocados – Folate Forever with E to Excite
• Bell Peppers – A Sneakily Well Rounded Sperm Supercharger
• Blueberries – A Magical Antioxidant Packed Fruit To Increase Sperm Count and Motility
• Bananas – Vitamin B6, Bromelain and More
• Pomegranates – Folic Acid, Vitamin C, and Antioxidants
• Oranges – More Vitamin C to Increase Sperm Count and Motility
• Kiwis – Antioxidant Combo
• Tomatoes – Lycopene
• Goji Berries – Another Natural Antioxidant
• Nutritional Chart of Fruits to Increase Sperm Count and Motility
• Other Tips to Improve Sperm Quality and Male Fertility 
• The Bottom Line

Guava – Vitamin C Overdrive

Guava is a tropical fruit that could be hard to find in some places within the US, though it ’ sulfur popularity is growing for obvious reasons – it ’ mho delectable and has the highest vitamin C content of all fruits. Vitamin C is a knock-down antioxidant and has been shown to significantly improve sperm motility, count, and morphology. In one sketch, researchers treated sterile men with Vitamin C supplementation. Vitamin C caused the average sperm motion for these men to increase all the way from 31.2 % to 60.1 %. For citation, sperm motility is considered normal if at least 50 % of sperm are moving at the meter of semen analysis test . In the like study, vitamin C caused the mean sperm count to increase from 14.3 x 10^6 to 32.8 x 10^6 . Vitamin C produced over a 92 % improvement in sperm motility, a 100 % improvement in sperm count, and a 55 % decrease in deform sperm cells for sterile men . Those are some estimable reasons to add guava to your birthrate diet .

Avocados – Folate Forever with E to Excite

One solid avocado contains a whack approximately 41 % of your Folate, 28 % of your Vitamin E, 23 % of your B6, 22 % of your Vitamin C, and 12 % of your zinc. . That makes avocadoes the yield with the highest degree of vitamin bc, vitamin E, and Zinc. due to the importance of these nutrients in sperm health avocado is one of if not the most all-around fruits that can help increase sperm count and motility. Folate is all-important for sperm health because it plays a critical role in spermatogenesis, the development of sperm cells . Folate is required for deoxyribonucleic acid to synthesize by rights during DNA replica. Sperm DNA undergoes many replications during development and proper vitamin bc levels are necessary to ensure sperm DNA synthesizes correctly. If vitamin bc levels are low, sperm may replicate falsely . When sperm duplicate falsely, this causes reduce motility, count, and impaired overall semen quality. Vitamin E is known to support your overall health and to protect your body against reactive oxygen species ( ROS ) that can cause chronic diseases and excitement. As mentioned above ( and in more detail below ), antioxidants like vitamin E can help counteract the effects of reactive oxygen species and improve semen quality. Fertility specialists advocate for vitamin E supplement for general male sterility treatment and idiopathic male sterility, which is when men have an unexplained reduction of semen quality. holocene studies have shown that vitamin E can specifically improve sperm motility and quantity . now, on to zinc. Fruits are a food group that by and large have depleted levels of zinc so the fact that a single Avocado provides more than 10 % of your recommend daily value is a pretty big share. Studies show depleted zinc levels are associated with poor people sperm quality and an increased gamble of male sterility. By nowadays, you should see why it ’ south recommended to add this powerful fruit to your diet for its sperm motion and count boosting electric potential .

Bell Peppers – A Sneakily Well Rounded Sperm Supercharger

You may not think of Bell Peppers a being a healthy as early fruit, or a yield as all, but think again. Bell peppers have seeds, which makes them fruit, and are actually one of the most nutrient-dense fruits out there ranking in the top 10 in Vitamin C, B6, and Folate Content. One cup of red chime peppers contains 211 % of your daily respect for Vitamin C, 26 % of Vitamin B6, 17 % of your vitamin bc requirements, and 16 % of your Vitamin E. We already know what Vitamin C can do indeed let ’ s catch on over to Vitamin B6. evidence continues to grow around vitamin B6 and its function in supporting healthy sperm parameters like count and motility. Research published in May of 2020 showed that vitamin B6 levels are higher in the germinal plasma of men with convention sperm motility when compared to men with azoospermia ( absence of motile sperm ) .

Blueberries – A Magical Antioxidant Packed Fruit To Increase Sperm Count and Motility

Low in calories and packed with antioxidants, blueberries are a fruit you should surely consider adding to your diet to help increase sperm count and motility. inquiry has shown that blueberries have one of the highest antioxidant levels of all normally consumed fruits and vegetables . Antioxidants protect your body from free radicals, otherwise known as reactive oxygen species. rid radicals are unstable molecules that can damage cells and lend to assorted diseases including male factor sterility. In fact, exalted levels of reactive oxygen species are seen in up to 30-80 % of men with male sterility . Antioxidants like those found in blueberries have been shown to importantly increase sperm count and motion . This is likely due to their ability to target and reduce reactive oxygen species that would otherwise impair sperm exploitation.

Bananas – Vitamin B6, Bromelain and More

Bananas are packed with different nutrients known to increase the torso ’ s ability to produce goodly sperm like vitamins A, B6, and C, potassium, and antioxidants. Bananas contain 0.4mg per serve of vitamin B6, which is 20 % of the recommended daily value and as we know, quite a cover girl alimentary for sperm consider and motility . Bananas besides contain bromelain, an enzyme that has been shown to improve testosterone levels, particularly for men who exercise regularly . testosterone is directly related to a serviceman ’ south libido, sexual operation and richness. It is estimated that humble testosterone is introduce in about 20 % –30 % of male sterility cases .

Pomegranates – Folic Acid, Vitamin C, and Antioxidants

Pomegranates have been long linked to birthrate and birth due to their many seeds. Although this is not the most scientific of reasons to eat pomegranates, there is attest to support their ability to increase sperm count and motility due to their high levels of antioxidants. One cup of pomegranates contains roughly 30 % of your casual vitamin C needs and 16 % of the recommended daily rate of folic acid ( vitamin bc ).

Oranges – More Vitamin C to Increase Sperm Count and Motility

Whether they ’ re sweet or off, peeled or juiced, oranges are high gear highly high in vitamin C. As mentioned, Vitamin C has numerous health benefits including boosting the immune system, protecting our cells from price, and improving male richness. One cup of oranges contains about 160 % of the recommended casual prize for vitamin C. Given what we know about vitamin C, oranges could be a great fruit to add to your super sperm diet .

Kiwis – Antioxidant Combo

Kiwis are tasty little fruits that are excellent in smoothies. Kiwis contain relatively high levels of vitamin E and C when compared to normally consumed fruits. One cup contains approximately 20 % of your Vitamin E and complete 200 % of the recommended day by day value for vitamin C. Vitamins C and E have both been shown to increase sperm motility and count on their own, but when they are consumed together their benefits are amplified. Both vitamins are dietary antioxidants, but they don ’ thymine affair in the exact same way. They each target and reduce discriminate harmful free radicals which causes them to reduce inflammation in different and complementary ways . When taken in combination, vitamins C and E have been shown to more effectively improve semen parameters, specially for sterile men .

Tomatoes – Lycopene

Whether they are sun-dried, fresh, or canned, tomatoes contain high levels of lycopene. Lycopene is a naturally occurring chemical that gives fruits their crimson color. Tomatoes are the richest known source of lycopene. In addition to making tomatoes red, lycopene may produce respective unlike health benefits . Specific to male birthrate, lycopene has been shown to decrease sperm DNA damage and to improve count, motility, viability, and exemption . Researchers believe that lycopene ’ s ability to improve these parameters indicates that it besides causes a reduction of oxidative stress. This makes sperm less vulnerable to oxidative damage, which increases the chances of a normal sperm fertilizing the egg. During studies that produced improvement in sperm parameters and pregnancy rates, participants were given 4-8 milligram of lycopene supplements day by day . A unconstipated tomato contains anywhere from 0.88mg to 7.4mg of lycopene. Tomato puree contains 21.8 milligram of lycopene and a serve of sun-dried tomatoes contains 45.9mg of lycopene !

Goji Berries – Another Natural Antioxidant

Goji berries are decidedly the least well-known yield on this tilt. They are native to Asia and have been used in traditional medicines for thousands of years. In China, Goji berries can be found in soups and as herb tea tea. In the United States, the popularity of Goji berries is on the rise. They are now normally found in different supplements and superfood blends. Goji berries are another high antioxidant fruit with protective benefits such as preventing free radicals from damaging DNA . Goji berries are beneficial for male reproduction because their antioxidants may help protect the testis from harmful detached radicals frankincense increasing the timbre, measure, and motility of sperm .

Nutritional Chart of Fruits to Increase Sperm Count and Motility

Check out the chart below for nutritional information on the fruits mentioned in this article and a few bonus fruits. As you can see, many of these fruits contain eminent levels of vitamin C and other antioxidants that can help increase your sperm count and motility. All values in this chart are given as percentages based on the alimentary ’ second recommended daily allowances ( RDAs ) determined by the U.S. Department of Agriculture and based on 1 cup servings unless differently noted .Fruit NameVitamin C Other Notable Antioxidants or Nutrients guava627%10%, Folate = 20%Avocados (1 whole)22%B6 = 23%, Vitamin E = 28%, Folate = 41%, Zinc = 12%Bell Peppers317%B6 = 22% Folate = 17%Blueberries24%B6 = 5%Bananas (medium size)17%B6 = 20%Pomegranates 30%Folate = 16%Oranges159%B6 = 5%, Folate 14%Kiwis278%Vitamin E = 18%Tomatoes41%Lycopene = 10mg (no RDA)Gogi Berries (100g)54% Strawberries141%B6 = 5% Mangoes100%B6 = 10%, Folate = 18%

Other Tips to Improve Sperm Quality and Male Fertility 

While fruits do pack a nice punch of antioxidants that have been shown to increase sperm count, motion, and more, they are lacking in some key nutrients for male birthrate. here are some other nutrients to try and get in your diet, some helpful tips to ensure you ’ re getting adequate, and some other things to consider on your travel to improve your count and motion .

• Get some selenium: Selenium is a micronutrient that is found in many keto-friendly foods like meat, eggs, poultry, and seafood. Selenium supports healthy sperm, so it is important to ensure you’re getting adequate amounts in your diet .
• Get some vitamin B12: Vitamin B-12 plays an important role in the development of all cells, including sperm but is found mostly in animal-based foods. Research has shown that vitamin B-12 can help improve semen quality, particularly sperm count and sperm motility .
  
• Acetyl L-Carnitine (ALC): ALC helps to drive sperm metabolism by providing readily available energy that is used for motility and maturation. While it can be found in meats at some level, research has shown that supplementing ACL in higher doses can help to improve sperm motility, morphology, and improve overall male fertility . 
• Zinc: Studies have shown that men with low zinc levels or deficiency are more likely to suffer from low testosterone and poor sperm quality resulting in reduced male fertility .  While zinc exists in avocado and quite readily in animal-based products, research has shown that taking zinc supplements can help to increase testosterone levels and the sperm quality of men with low zinc
• Quit Smoking: Smoking is bad for nearly every aspect of health, including fertility.  Numerous studies have sown that smoking negatively affects sperm’s motility, count, density, and other parameters .  
• Get enough sleep: Everybody needs sleep and good sleep supports healthy sperm.  Research has shown that poor sleep quality is correlated with lower total motility, progressive motility, concentration, total sperm count, and normal sperm morphology . 
• Avoid Soy: Soy products contain phytoestrogens which are known to damage sperm concentration .    
• Consider a Male Fertility Supplement:  Molecular Fertility supplements were designed by our team of reproductive endocrinologists to help support sperm count, motility and overall sperm health. Supplements like Molecular Fertility’s Male Preconception+ are loaded with antioxidants and other nutrients that are difficult to obtain from diet alone.  They contain appropriate levels of zinc, ALC, and all of the other nutrients included in this article to support healthy sperm.  

The Bottom Line

Fruits contain many knock-down antioxidants that have been shown to increase sperm count and motility. That said, they are lacking in many key nutrients and contain a boatload of carbohydrate which can be counterproductive to your sperm-enhancing goals. If you are concerned about getting appropriate amounts of the nutrients mentioned in this article without overloading on sugar you should consider taking a accessory like our own Molecular Fertility ’ s Male Preconception+. good swim folks !