Male infertility is a common problem that often results from low sperm count. Common causes of low sperm count include alcohol abuse, obesity, stress and tight-fitting underwear. If you have issues with infertility, talk to a doctor to discuss treatment options. Additionally, you might want to consider eating certain foods that can boost a low sperm count.
Zinc
Stanford University reports that inadequate amounts of the mineral zinc in the diet can lead to a low sperm count. Research published in the March 2002 issue of "Fertility and Sterility" found that supplementing with zinc increased average sperm count by more than 70 percent. Foods rich in zinc include oysters, chicken, pork, lobster, milk and kidney beans. Adult men should aim for 11 mg of zinc daily.
Folic Acid
Folic acid is a B vitamin that's crucial for cell division and replication. Folic acid also helps sperm DNA repair itself from damage caused by oxidation. A research study published in the August 2009 issue of "Fertility and Sterility" found a link between low folic acid intake and damaged sperm in a group of 150 men. Natural sources of folic acid include whole grains, legumes, nuts and seeds.
Antioxidants
Antioxidants shield your vulnerable sperm cells from damage caused from free radicals. Free radicals are deformed molecules that wreak havoc on the cells around them. An antioxidant-rich diet might improve sperm count by reducing the amount of sperm that become damaged or destroyed by free radicals, New York University reports. Foods abundant in antioxidants include blueberries, extra virgin olive oil, green tea, black beans and tomatoes.
Vitamin B-12
Like folic acid, vitamin B-12 is used by the body for the replication of sperm cells. According to NYU, getting adequate vitamin B-12 in the diet is a must for sperm health, adding that adults over the age of 60 often suffer from a vitamin B-12 deficiency and are at heightened risk of infertility for this reason. Sources of vitamin B-12 in the diet include clams, fortified grains, yogurt, fish, cheese and eggs.
References
- Stanford.edu: What Causes Male Infertility
- "Fertility and Sterility"; "Effects of folic acid and zinc sulfate on male factor subfertility: a double-blind, randomized, placebo-controlled trial"; W.Y. Wong et al; March 2001
- "Fertility and Sterility"; "Low folate in seminal plasma is associated with increased sperm DNA damage"; J Boxmeer et al; August 2009
- NYU: Make Infertility
- Office of Dietary Supplements: Zinc
- Office of Dietary Supplements: B-12
