For optimal fertility, your ejaculate should contain almost 40 million sperm, according to MayoClinic.com. At least 40 percent should be active, good swimmers. Several lifestyle changes can help you reach this goal, and both what you eat and what you don't can play a major role.
Fruits
Adequate vitamin C is integral to both sperm production and their ability to maneuver, so eating plenty of citrus fruits can help improve your sperm count. One of the best sources is orange juice. An 8-oz. glass has almost 125 mg and it contains ample folic acid, which also helps. Other good sources of vitamin C include peaches and cranberry juice. BabyCenter indicates on its website that you should consume a minimum of 90 mg of vitamin C a day, and as much as 125 mg if you smoke, because smoking saps your body of vitamin C.
Vegetables
Vegetables high in vitamin E can also promote healthy sperm production. Spinach is one of the best sources of this vitamin, as well as tomato products, turnip greens and sweet potatoes. If you're not keen on vegetables, you can also pour yourself a bowl of bran cereal with raisins or corn flakes every morning for breakfast. Both are good sources of vitamin E.
Oysters
Outside of their reputation as an aphrodisiac, oysters can actually improve your sperm count. They contain zinc, and according to BabyCenter, a zinc deficiency can affect the number of your sperm. BabyCenter recommends 11 mg a day, and you can surpass this amount with just six average-sized oysters. Dark chicken meat, beef tenderloin and baked beans also contain zinc.
Tips
Eating the right foods to improve your sperm count will have less effect if you're also doing things that work against your goal. MayoClinic.com indicates that an overall diet that keeps you at a healthy weight is important. If you're carrying a few extra pounds, eliminate junk food and anything else that could contribute to them. If you're overweight, this can affect the quality of your sperm.
Alcohol can also lower your sperm count. MayoClinic.com recommends limiting yourself to no more than two drinks a day if you're trying to conceive. BabyCenter reports that men who consume more than that during the month before conception have a higher incidence of low birth weight babies, about 6.5 oz. lighter than other babies.
References
- MayoClinic.com; Healthy Sperm: Improving Your Fertility; Mayo Clinic Staff; December 2010
- BabyCenter; Dads-To-Be: Diet Changes to Boost Your Fertility; BabyCenter Medical Advisory Board; October 2006
- United States Department of Agriculture: USDA National Nutrient Database for Standard Reference Release 22
