It takes only one sperm to fertilize an egg -- but if you have a low sperm count, that can be a challenge. The National Infertility Association reports that male factor issues, such as low sperm count, are responsible for approximately 30 percent of all fertility problems. Low sperm count is often caused by biological or environmental factors. In many cases, the condition can be improved, or even resolved, by making certain lifestyle changes or eating certain foods.
Avoid Environmental Toxins
According to Mayoclinic.com, everyday exposure to environmental contaminants such as cigarette and marijuana smoke, pesticides, and household chemicals can disfigure or kill sperm, thereby lowering sperm counts. Further, Dr. Randine Lewis, author of "The Infertility Cure," observes that non-organic milk and meat may contain synthetic estrogen that may inhibit the development of normal sperm, as can drinking excessive amounts of alcohol. Men seeking to enhance the quality of their sperm should take note of these pollutants in their life and minimize their exposure to them whenever possible.
Maintain a Sperm-Friendly Diet
Certain foods are packed with vitamins and minerals that are essential to the healthy formation of sperm. Numerous studies, including one conducted by researchers at the University Medical Center in Nijmegen (Netherlands) in 2002, show that zinc and folic acid are particularly critical to raising sperm counts. Zinc is found in foods such as beef, chicken, pork, lamb, crab meat, salmon, lobster, brown rice, beans, peanuts and pumpkins seeds. Folic acid (folate) can be found in leafy green vegetables, such as spinach and kale, as well as lentils, chickpeas, broccoli, asparagus, oatmeal and avocados.
Other sperm-friendly vitamins include selenium (found in Brazil nuts, walnuts, eggs and chicken), vitamin C (found in citrus fruits, such as grapefruit, oranges, and lemons) vitamin E (found in sunflowers seeds, nuts, and wheat germ). If you are trying to improve your sperm count, be sure to eat a balanced diet that includes these foods.
Avoid Heat
A 1998 study in the "Journal of Human Reproduction" reported that if the scrotum is exposed to heat for prolonged periods, sperm can become critically damaged. To make sure that your scrotum remains cool, steer clear of hot tubs and saunas, wear boxers instead of briefs and loose-fitting pants, avoid using your laptop computer on your lap for extended periods, and be sure not to engage in long-distance bicycle riding.
References
- RESOLVE: Infertility Overview
- Mayo Clinic: Low Sperm Count, Lifestyle and Home Remedies
- The" Infertility Cure"; by Dr. Randine Lewis; 2004
- How to Make a Family: Male Factor Infertility
- Active Herb: Folic Acid News
