Foods that build up sperm count

Updated April 17, 2017

Couples who are trying to conceive can both do their bit to increase their chances; just as there are recommendations for changes women should make to their diet and lifestyle, men can also take steps to build up their sperm count. As well as cutting harmful foods out, such as alcohol, coffee and soy, certain foods should be included for the positive effects they have on the volume and quality of sperm.

Foods Rich In Zinc

Zinc-rich foods such as nuts, pumpkin and sesame seeds and oysters improve sperm count as well as motility and volume. Zinc also increases hormone levels and sex drive, making it a nutritional necessity for those trying to conceive. Aim for at least 15mg of zinc per day; you will get this from six oysters.

Foods High In Selenium

A sperm count-boosting mineral is selenium, which is found in Brazil nuts. Selenium also keeps sperm healthy and helps produce testosterone.

Foods Rich In Vitamin B12

Improve sperm count and motility by including more Vitamin B12 in your diet. This is found in liver, fresh salmon, eggs and plain natural yoghurt.

Foods Rich In Vitamin C

Vitamin C boosts sperm count and keeps abnormalities to a minimum, while preventing the spermatozoon from "sticking" together, which lowers the chances of egg penetration. Vitamin C-rich foods include kiwi fruit, broccoli, strawberries, raspberries, cabbage, tomatoes and asparagus. Choose organic fruits and vegetables to get the most of this vitamin and avoid sperm-lowering pesticides.

Foods High In Fatty Acids

Oily fish, such as tuna, salmon, mackerel and sardines, are packed with essential fatty acids, otherwise known as omega 3 fatty acids, which have a long list of health benefits--including raising prostaglandin levels. This is crucial for high fertility, and to maintain a healthy sperm count. Eating a portion of oily fish three times per week and snacking on nuts and seeds every day will help your sperm to penetrate the egg.

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About the Author

C. Giles is a writer with an MA (Hons) in English literature and a post-graduate diploma in law. Her work has been published in several publications, both online and offline, including "The Herald," "The Big Issue" and "Daily Record."