When you want to increase your sperm count, you can try a number of things. The simplest way is to add certain foods to your diet. Those foods will offer other health benefits along with increasing your sperm count. Keep reading to discover more ways to produce more sperm without having to make huge changes to your lifestyle.
How to Produce More Sperm
Just by spending more time doing exercise and eating all the right stuff, you will manage to produce more sperm.
1. Improve Your Diet
Poor diet is the number one reason why men have fertility issues. Eating processed food is never going to help you produce more sperm. Be sure to include whole, unprocessed foods in your diet – go for fish fillets, steak, nuts and plenty of vegetables such as cabbage, broccoli, asparagus, Brussels sprouts, citrus fruits, and berries. Take steps to minimize your exposure to heavy metals. Drink green tea as well to increase energy levels and improve blood circulation.
Food rich in amino acids, vitamins, trace elements, and vitaminoids help a lot in improving sperm mobility, quality, and shape. You need to learn which foods contain these micronutrients to understand how to produce more sperm. Here is a list of 10 foods loaded with sperm-producing nutrients.
|
Foods |
Why It Helps to Produce More Sperm |
|---|---|
|
Dark Chocolate |
It works as a powerful aphrodisiac because it contains L-Arginine, an amino acid that helps improve the intensity of your orgasm and improves your sperm count as well. Do not eat too much of it or you will gain weight. |
|
Oysters |
Oysters are loaded with zinc that helps improve testosterone levels that in turn improves sperm production and its overall quality. An increase in testosterone levels will boost libido and help you derive more pleasure from sexual encounters. |
|
Eggs |
Eggs contain vitamin E and protein that are essential for healthy and strong sperm. Eating eggs will also reduce the effect of free radicals that kill sperm. |
|
Bananas |
Bananas are extremely beneficial for anyone trying to discover how to produce more sperm. Eating bananas is healthy because of the presence of bromelain that is responsible for increasing libido. They will increase your stamina as well mainly because they contain vitamin B. |
|
Spinach |
Eating leafy green vegetables such as spinach provides your body with folic acid that prevents damage to sperm cells. Damaged sperm cannot reach an egg and even if they do, they may fail to fertilize it. Folate helps prevent these chromosomal abnormalities. |
|
Garlic |
Used for centuries to treat physical ailments such as respiratory infections and heart problems, garlic is equally beneficial for your sexual health. It acts as an aphrodisiac and boosts sperm volume, which is mainly due to the presence of a compound called allicin. |
|
Asparagus |
Asparagus is loaded with vitamin C that prevents damage to sperm cells and reduce the effects of free radicals to improve overall sperm quality. |
|
Walnuts |
Adding walnuts to your diet will provide your body with omega-3 fatty acids that improve sperm count and increase blood flow to your penis. |
|
Carrots |
Carrots are a rich source of vitamin A that help improves sperm motility and production. Red bell peppers, oatmeal, and dried apricots are also some great sources of vitamin A. |
|
Pumpkin Seeds |
Pumpkin seeds work because they contain phytosterols that trigger testosterone production. By regulating testosterone production, pumpkin seeds help improve your sperm count as well as semen volume. |
2. Keep Them Cool
Your sperm develop optimally between 29℃ and 35℃. The production of sperm will slow down significantly with temperature inside your testicles being higher than 36℃. You need to understand that the process of sperm production (spermiogenesis) is extremely sensitive to temperature, hormones, resource availability, and other environmental factors.
Take steps to minimize your scrotum's exposure to heat.
- Do not wear tight-fitting clothes and avoid keeping laptops on your lap.
- Avoid long tanning bed and sauna sessions.
3. Sleep and Exercise
Getting lots of high quality sleep is important for your sexual performance because testosterone levels increase when you are in the REM dream phase. So, how to produce more sperm? Just be sure to take at least seven hours of sleep every night. To sleep better, you need to engage in high intensity exercise and train large muscle groups. You should train your quadriceps, glutes, chest, and back through exercises like dead lifts, squats, pull ups, and bench press to improve the levels of male sex hormone.
4. Masturbate Less
A healthy male with no fertility issue typically release 300-500 million sperm when he ejaculates. Only hundreds of these spermatozoa can survive in the acidic environment of the vagina. It takes time for your sperm to mature, so it is important to masturbate less and engage in sex with your partner. Sexual intercourse with your partner produces more sperm mainly because of the stimulation of nerves across sensory systems.
5. Keep the Mobile Phone Away
Some studies have found that electromagnetic radiation emitted by mobiles may affect the health of your sperm. The best solution is to avoid keeping your mobile in your trousers pocket; instead, keep it in your jacket pocket
6. Stay Away from Toxins
Avoid alcohol intake, stop smoking, and never use illicit drugs to limit your exposure to toxins. You should also stay away from recreational drugs because they can lower libido and limit blood flow to your penis.
Also, limit your exposure to lead, heavy metals, and chemical solvents to prevent damage to sperm cells.
7. Take Fertility Supplement
While trying other ways of how to produce more sperm, you can also take fertility supplement to increase the overall health of your sperm. You can take supplements that contain vitamins B, C, D, A, and E, as well as zinc and folic acid.
8. Control Your Weight
Staying active and maintaining a balanced diet will go a long way in keeping your body weight in check. Being overweight will affect libido and reduce production of new sperm cells.
Watch this video to learn ways to produce more sperm: