1. Zinc
Zinc is a key nutrient men need to create healthy, viable sperm. In a study by Fertility and Sterility it was found that men who combined zinc and folic acid increased sperm count by 74%!
Although zinc is a nutrient needed for the body, it’s one of the most common deficiencies. Men with zinc deficiency also experience a lower production in testosterone.
Without testosterone, sperm count and motility decrease.
While it’s easy to add more zinc to your diet, foods that are cooked or processed actually lower the amount of zinc you consume. Therefore, try to eliminate processed foods and eat 50% raw foods to get the full amount of zinc.
Zinc Foods To Consume Raw:
- Sesame Seeds
- Pumpkin Seeds
- Green Peas
- Hemp Seeds (1 oz = 26% of your daily value)
Foods Rich In Zinc:
- Oysters (6 oysters = 327% of your daily value)
- Shrimp
- Beef (Chuck Steak) (5 oz steak = 140% of your daily value)
- Lamb
- Venison
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2. Folic Acid
Folic acid is also known as vitamin B9 or it’s natural form called folate. Whether you receive the natural form or folic acid, it’s still an essential vitamin that needs to be increased.
This vitamin is attributed to warding off and fixing abnormalities in sperm. With less sperm abnormalities there is a higher sperm count that’s healthy and viable to penetrate an egg.
Foods With Folic Acid:
- Lentils (1 cup = 90% of your daily value
- Pinto Beans
- Garbanzo Beans
- Avocado (1 avocado = 41% of daily value
- Kidney Beans
- Navy Beans
- Black Beans
- Collard Greens
- Asparagus (1 cup cooked = 67% of your daily value)
- Spinach (1 cup cooked = 66% of your daily value)
3. Vitamin B12
Vitamin B12 helps male fertility by increasing sperm count, sperm motility and decreases DNA damage.
In 2017, Jorden University of Science and Technology published an article stating that throughout the years and numberous studies vitamin B12…
- Enhances sperm quality
- Increases sperm count
- May be a treatment to help male infertility
- Could be used as an oral antioxidant treatment for improving sperm movement, survival rate and DNA structure.
Foods High In Vitamin B12:
- Animal Liver & Kidneys (3.5 oz of lamb liver = 1,500% of your daily value)
- Clams
- Sardines
- Beef
- Fortified Cereal (Malt O’ Meal High Fiber Bran Oats = 137% of your daily value)
- Tuna
- Trout
- Salmon
- Dairy (Cheeses, yogurt, milk, etc.)
- Eggs
4. Vitamin C
This vitamin goes beyond just increasing the quality of sperm… Vitamin C works as an anti-clumping agent for sperm. But a full amount of vitamin C is harder to get if foods are cooked or processed.
Because of this, foods high in vitamin C need to be eaten raw.
For instance, many believe orange juice is high in vitamin C. However, store bought orange juice is cooked at high temperatures to be pasteurized. This decreases the amount of vitamin C orange juice could have.
The best way to receive an adequate amount of vitamin C to increase sperm count is by drinking fresh squeezed orange juice by using a juicer.
Foods With High Amounts Of Vitamin C:
- Broccoli
- Brussel Sprouts
- Bell Peppers ( 1 cup = 211% of your daily value)
- Papaya
- Kiwi (1 cup = 185% of your daily value)
- Cauliflower
- Kale
- Strawberries (1 cup = 108% of your daily value)
5. L-Carnitine
This amino acid serves several functions when it comes to revitalizing male fertility.
In a study published by the International Journal of Andrology and Fertility and Sterility, L-carnitine was supplemented in men with low sperm motility and count.
By adding L-carnitine, men experienced a boost in both sperm motility and sperm count!
Since this amino acid is not thought of that often, it can be hard to find foods with high amounts of L-carnitine. Thankfully, the list below will help you add this vital amino acid to your diet!
Foods With L-Carnitine:
- Lean Beef Cuts
- Low-fat Pork
- Cod
- Chicken Breasts
6. CoQ10
Many research studies support the combination of L-carnitine and CoQ10 to improve sperm count. But CoQ10 by itself also improves male fertility.
CoQ10 is an antioxidant with the ability to restore damaged sperm cells. However, the antioxidant can do more than just restore damaged cells.
In a 2004 study, 200 mg of CoQ10 was supplemented in 22 men with low sperm motility and count. By the end of the study, Fertility and Sterility discovered that the amount of CoQ10 in seminal fluid had a positive impact on sperm count and motility.
While you could supplement with a pill or liquid form, CoQ10 is found in abundance in many foods.
Foods With High Amounts Of CoQ10:
- Raw Soybeans
- Parsley
- Sweet Potato
- Pork Heart
- Chicken Liver & Heart
- Beef Liver & Heart
- Pork Shoulder
- Beef Sirloin
7. Vitamin D
Vitamin D is considered the “sunshine” vitamin. Although we as humans absorb sunlight to create vitamin D, this vitamin is one of the most common vitamins people are deficient in.
It all depends on where you live in the world and how often you get out of the office or house to soak up some sun.
Since most individuals are needing more vitamin D, it’s important to get enough within your diet. This “sunshine” vitamin is linked to increasing male fertility.
According to the European Journal of Endocrinology, vitamin D helps build the nucleus of sperm cells to increase sperm count and motility. It also naturally boosts testosterone levels to increase sperm production and improve libido.
Foods With High Amounts Of Vitamin D:
- Salmon
- Mackerel
- Beef Liver
- Egg Yolks
- Canned Tuna
- Canned Sardines
- Shiitake Mushrooms
- Milk
- Yogurt
- Almond Milk
- Fortified Breakfast Cereal
- Oatmeal
- Cheese
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8. Vitamin E
Vitamin E is a strong antioxidant fights disease and promote healthy eyes and skin. For male fertility, vitamin E helps fight the damage that occurs to sperm cells.
Because vitamin E helps prevent further damage to sperm, it also restores and protects the DNA of sperm. This increases the quality of sperm.
On top of sperm protection, testosterone is also boosted with extra vitamin E that in turn increases sperm count. Also with an increase in the hormone testosterone comes an improvement in libido.
Foods With Vitamin E:
- Sunflower Seeds (1 oz. = 66% of your daily value)
- Almonds (1 oz. = 48% of your daily value)
- Safflower Oil
- Hazelnut Oil
- Pine Nuts (1 oz. = 18% of your daily value)
- Peanuts
- Avocado
- Mango
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