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The medical term for having a low sperm count is oligozoospermia, and it seems as though an increasing number of men are plagued with this issue. According to the world’s largest study of the quality and concentration of sperm, which was conducted over 16 years with 26,000 men, average sperm counts have fallen by ⅓, causing higher infertility risks.
When it comes to sperm counts, how low is low? If you have fewer than 15 million sperm per millilitre of semen, you’ll officially have oligozoospermia. Men who are obese, who smoke over 20 cigarettes a day, or whose jobs involve long hours of sitting have an increased chance of having oligozoospermia. But the good news is that this is a reversible condition – and you can easily increase your sperm count through eating the right foods.
#1: Walnuts
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Walnuts are chock-full of omega-3 fatty acids, which increase sperm count, and also boost blood flow to the genital region. Other than walnuts, Omega-3 can also be found in salmon, mackerel, and sardine – but walnuts are the easiest and most convenient to snack on throughout the day, that’s for sure!
#2: Oysters
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Oysters are a well-known aphrodisiac, but that aside, they’re also loaded with zinc, which is one of the best minerals for couples who are trying to get pregnant. Consumption of zinc will increase both sperm and testosterone production, and it also helps with sperm motility. So pay a visit to the supermarket, and head straight for the seafood aisle!
#3: Dark chocolate
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Next time you feel like having something sweet, skip the ice cream, cake, and froyo, and get yourself a bar of dark chocolate. Dark chocolate is great for sperm in two ways – firstly, it contains an amino acid that acts to increase both sperm and semen volume. Secondly, it also contains plenty of antioxidants, which form a protective barrier against the free radicals which contribute to male infertility. How can something so delicious be so good for you? We don’t know, but it’s definitely a win-win!
#4: Raspberries
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Raspberries, strawberries, and blueberries all contain high amounts of Vitamin C; like dark chocolate, they also aid in the production of amino acids that play an important role in sperm production. That’s not all – apart from increasing your sperm count, Vitamin C also ensures that your sperm isn’t clumping or sticking together, thereby increasing your fertility.
#5: Eggs
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Eggs aren’t just for gym junkies who need to ingest as much protein as possible so they can bulk up – they’re also great for men hoping to increase their fertility. Other than helping to boost sperm count, the vitamin E that’s present in eggs also helps to maintain testicular tissue, and keep it from degenerating. Make sure you cook them through (instead of having them half-boiled or poached) to make it easier for your body to absorb the nutrients!
#6: Tomatoes
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Tomatoes get their vibrant red colour from lycopene, a phytochemical that helps to boost fertility. More specifically, a medical published by in Ohio looked at 12 independent studies conducted around the world, and found that lycopene increases the sperm count of men, sometimes up to an impressive 70%. Other than this, lycopene also helps to increase sperms’ swimming speed, and reduce the number of abnormal sperm.
Free 45 minute fertility consultation
Diet plays an exceedingly important role in getting pregnant; if you and your partner would like to learn more about this, sign up for BeNatural’s free 45 minute consultation with our fertility coach Marie Otsuka. In this session, Marie will seek to understand your situation, offer insights she’s gained through her 10 years of experience in working with infertile Singaporeans, and work with our dieticians to come up with customized meal plans for you if necessary. Slots are limited and on a first come first serve basis; contact us here to schedule an appointment!
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