Sperm count and motility are two of the most significant semen parameters that affect a man’s fertility. There are many different ways to increase these important sperm metrics, and consuming Vitamin C, Vitamin E, Folate, and other antioxidants found in fruit has been shown to improve sperm count and motility.
As such, this article will discuss a number of fruit that have the potential to increase sperm count and motility along the nutrients inside them doing the heavy lifting.
That said, we must issue a small word of caution and recommend that fruits be consumed in moderation due to the high levels of sugar they contain. Excessive amounts of sugar, as you might expect, have been shown to negatively impact sperm. This is one of the main reasons men are often recommended to eat a predominantly ketogenic diet to improve fertility and fill their antioxidants gaps via male fertility supplements.
Cautions noted, let’s learn about some fruit to add to your diet that can help increase sperm count and motility!
Guava is a tropical fruit that could be hard to find in some places within the US, though it’s popularity is growing for obvious reasons – it’s yummy and has the highest vitamin C content of all fruits.
Vitamin C is a powerful antioxidant and has been shown to significantly improve sperm motility, count, and morphology. In one small tudy, researchers supplemented men with Vitamin C. Vitamin C caused the mean sperm motility for these men to increase all the way from 31.2% to 60.1%.
In the same study, vitamin C caused the mean sperm count to increase from 14.3 x 10^6 to 32.8 X 10^6.
Vitamin C produced over a 92% improvement in sperm motility, a 100% improvement in sperm count, and a 55% decrease in deformed sperm cells.
Those are some good reasons to add guava to your fertility diet.
Avocados – Folate Forever with E to Excite
One whole avocado contains a whopping approximately 41% of your Folate, 28% of your Vitamin E, 23% of your B6, 22% of your Vitamin C, and 12% of your zinc . That makes avocadoes the fruit with the highest level of folate, vitamin E, and Zinc.
Due to the importance of these nutrients in sperm health avocado is one of if not the most well-rounded fruits that can help increase sperm count and motility.
Folate is essential for sperm health because it plays a vital role in spermatogenesis, the development of sperm cells. Folate is required for DNA to synthesize properly during DNA replication. Sperm DNA undergoes many replications during development and proper folate levels are necessary to ensure sperm DNA synthesizes correctly.
If folate levels are low, sperm may replicate incorrectly . When sperm replicate incorrectly, this causes reduced motility, count, and impaired overall semen quality.
Vitamin E is known to support your overall health and to protect your body against reactive oxygen species (ROS) that can cause chronic diseases and inflammation.
As mentioned above (and in more detail below), antioxidants like vitamin E can help counteract the effects of reactive oxygen species and improve semen quality. Fertility specialists advocate for vitamin E supplementation to support male fertility. Recent studies have shown that vitamin E can specifically improve sperm motility and quantity .
Now, on to zinc. Fruits are a food group that generally have low levels of zinc so the fact that a single Avocado provides more than 10% of your recommended daily value is a pretty big deal.
Studies show zinc levels are associated with sperm quality.
By now, you should see why it’s recommended to add this powerful fruit to your diet for its sperm motility and count boosting potential.
Bell Peppers – A Sneakily Well Rounded Sperm Supercharger
You may not think of Bell Peppers as being as healthy as other fruit, or as fruit as all, but think again. Bell peppers have seeds, which makes them fruit, and are actually one of the most nutrient-dense fruits out there ranking in the top 10 in Vitamin C, B6, and Folate Content.
One cup of red bell peppers contains 211% of your daily value for Vitamin C, 26% of Vitamin B6, 17% of your Folate requirements, and 16% of your Vitamin E.
We already know what Vitamin C can do so let’s get on over to Vitamin B6.
Evidence continues to grow around vitamin B6 and its role in supporting healthy sperm parameters like count and motility. Research published in May of 2020 showed that vitamin B6 levels are higher in the seminal plasma of men with normal sperm motility when compared to men with azoospermia (absence of motile sperm).
Blueberries – A Magical Antioxidant Packed Fruit To Increase Sperm Count and Motility
Low in calories and packed with antioxidants, blueberries are a fruit you should certainly consider adding to your diet to help increase sperm count and motility.
Research has shown that blueberries have one of the highest antioxidant levels of all commonly consumed fruits and vegetables.
Antioxidants protect your body from free radicals, otherwise known as reactive oxygen species.
Free radicals are unstable molecules that can damage cells and contribute to male fertility issues. In fact, elevated levels of reactive oxygen species are seen in up to 30-80% of men with unhealthy sperm parameters.
Antioxidants like those found in blueberries have been shown to significantly increase sperm count and motility . This is likely due to their ability to target and reduce reactive oxygen species that would otherwise impair sperm development.
Bananas – Vitamin B6, Bromelain and More
Bananas are packed with different nutrients known to increase the body’s ability to produce healthy sperm like vitamins A, B6, and C, potassium, and antioxidants.
Bananas contain 0.4mg per serving of vitamin B6, which is 20% of the recommended daily value and as we know, quite a lovely nutrient for sperm count and motility .
Bananas also contain bromelain, an enzyme that has been shown to improve testosterone levels, especially for men who exercise regularly.
Testosterone is directly related to a man’s libido, sexual performance and fertility.
Pomegranates – Folic Acid, Vitamin C, and Antioxidants
Pomegranates have been long linked to fertility and birth due to their many seeds. Although this is not the most scientific of reasons to eat pomegranates, there is evidence to support their ability to increase sperm count and motility due to their high levels of antioxidants.
One cup of pomegranates contains roughly 30% of your daily vitamin C needs and 16% of the recommended daily value of folic acid (folate).
Oranges – More Vitamin C to Increase Sperm Count and Motility
Whether they’re sweet or sour, peeled or juiced, oranges are high extremely high in vitamin C. As mentioned, Vitamin C has numerous health benefits including boosting the immune system, protecting our cells from damage, and improving male fertility. One cup of oranges contains about 160% of the recommended daily value for vitamin C.
Given what we know about vitamin C, oranges could be a great fruit to add to your super sperm diet.
Kiwis – Antioxidant Combo
Kiwis are tasty little fruits that are excellent in smoothies. Kiwis contain relatively high levels of vitamin E and C when compared to commonly consumed fruits. One cup contains approximately 20% of your Vitamin E and over 200% of the recommended daily value for vitamin C.
Vitamins C and E have both been shown to increase sperm motility and count on their own, but when they are consumed together their benefits are amplified. Both vitamins are dietary antioxidants, but they don’t function in the exact same way. They each target and reduce separate harmful free radicals which causes them to reduce inflammation in different and complementary ways .
When taken in combination, vitamins C and E have been shown to more effectively improve semen parameters .
Tomatoes – Lycopene
Whether they are sun-dried, fresh, or canned, tomatoes contain high levels of lycopene. Lycopene is a naturally occurring chemical that gives fruits their red color. Tomatoes are the richest known source of lycopene.
In addition to making tomatoes red, lycopene may produce several different health benefits . Specific to male fertility, lycopene has been shown to decrease sperm DNA damage and to improve count, motility, viability, and immunity . Researchers believe that lycopene’s ability to improve these parameters indicates that it also causes a reduction of oxidative stress. This makes spermatozoa less vulnerable to oxidative damage, which increases the chances of a normal sperm fertilizing the egg.
During studies that produced improvement in sperm parameters and pregnancy rates, participants were given 4-8 mg of lycopene supplements daily . A regular tomato contains anywhere from 0.88mg to 7.4mg of lycopene. Tomato puree contains 21.8 mg of lycopene and a serving of sundried tomatoes contains 45.9mg of lycopene!
Culled from cnyfertility.com by CNY Fertility