Your sperm count is one of the most important semen parameters when it comes to analyzing your fertility. If you’ve got less than 15 million sperm per milliliter of your ejaculate, then according to World Health Organization standards, you’ve got a low sperm count.

Increasing your sperm count can be done in many ways. You can increase your intake of nutrients that promote spermatogenesis. You can eat more servings of foods that are rich in sperm-protecting antioxidants.

Here are 5 nutritious fertility-enhancing foods you should try incorporating into your diet.

1. Dark Chocolate

You may have shied away from chocolates in the past, but if you’re wanting to increase your sperm count, dark chocolates may actually be good for you. That’s because dark chocolate contains L-arginine and a variety of powerful antioxidants.

L-arginine is a popular supplement among men with erectile dysfunction simply because this amino acid contributes to increased nitric oxide synthesis, which then results in better blood flow to the male sex organ.

The truth is, L-arginine enhances not only your erectile function but also your sperm quality and quantity. L-arginine is actually needed in your testicles in order for normal sperm production to occur. In fact, research has shown that dietary supplementation with L-arginine can help improve your semen volume, sperm concentration, sperm motility, and sperm vitality.

The high antioxidant content of dark chocolate also helps in protecting your sperm from getting damaged by free radicals and other substances that are toxic for your sperm. Without seminal antioxidants, your sperm will end up having crooked or double tails and misshapen heads.

2. Green Leafy Veggies

Dark green veggies like spinach and broccoli are packed with various nutrients that are essential for normal sperm production. If you’re low on zinc, folate, and vitamin D, you’ll most likely have impaired sperm production. In fact, infertile men tend to be deficient in these three nutrients.

The good news is that both spinach and broccoli are rich in folate and zinc. And your spermatozoa need folate in order for them to have normal DNA material. Zinc, on the one hand, plays so many roles in male fertility which is why you really need to increase your zinc levels.

For instance, zinc is necessary for your hormonal balance and if you’re low on zinc, it will have negative consequences for your serum testosterone levels. Zinc is also essential for the proper maintenance of the epithelial cells lining your reproductive organs.

In addition, zinc plays a crucial role in maintaining the stability of sperm cell membranes and nuclear chromatin. When your testicular cells start producing sperm, zinc is also required for the cellular division of spermatogonia. Moreover, zinc is needed in high concentrations in the tail of sperm cells and is needed for their motility.

3. Guava

This pink-fleshed tropical fruit is extremely packed with vitamin C and lycopene. Both are antioxidants that can give your sperm protection against oxidative stress. You need high concentrations of vitamin C in your testicles and seminal fluid because your sperm cells are constantly attacked by oxidative stress-causing compounds.

When your sperm is damaged by oxidative stress, it can lead to higher percentages of abnormally shaped sperm. Oxidative stress can also lead to sperm DNA damage. When you are low on antioxidants like vitamins C and E, your sperm motility and quality will suffer.

Studies show that vitamin C and lycopene are both helpful in improving male fertility. In fact, infertile men are often advised to take vitamin C supplements to increase their sperm count and motility.

4. Mushrooms

What’s amazing about mushrooms is that they’re considered superfoods, meaning they’re full of nutrients that are beneficial for your health. And mushrooms are one of the few plant sources of vitamin D.

For men struggling with low sperm counts and fertility problems, raising their vitamin D levels is one way to improve their fertility. Studies show that vitamin D deficiency is common among infertile men. The problem is that if you’re low on vitamin D, it can contribute to a decrease in your sperm count and sperm motility.

Recent studies have shown that vitamin D is essential for modulating the functions of the testes, specifically sperm production and hormone synthesis. Supplementation with vitamin D has been shown to improve hormonal balance in infertile men as well as increase sperm production and enhance semen quality.

5. Walnuts

Walnuts are guiltless snacks you should try indulging in more frequently. When you increase your intake of walnuts, you raise your vitamin E levels. Plus, walnuts can also give omega-3 fatty acids which you need if you want to produce healthy sperm.

Just like vitamin C, vitamin E is also an important seminal antioxidant that can help protect the cellular integrity of your sperm. When your vitamin E levels are high, you will have fewer sperm with DNA damage. In addition, vitamin E is needed in your testicles to prevent lipid peroxidation damage to your testicular cells.

You need high levels of omega-3 fatty acids so that you can produce high-quality sperm. That’s because omega-3 fatty acids form part of the structure of your sperm cell membrane. This is why low levels of omega-3 fatty acids are strongly associated with poor sperm morphology and low total sperm count.

Supplements For Improving Your Sperm Count

You’ll find numerous supplements available on the market that are touted to enhance male fertility. If you’re not sure which one you should take, you can just stick to regular vitamin and mineral supplements or increase your consumption of foods that naturally boost your fertility.

But if you’re also worried about your sexual performance, you should try an all-natural male enhancement supplement. Infertility is often accompanied by sexual problems like erectile dysfunction or low libido. It can help you regain your erectile function, increase your libido, and improve your sperm count and quality.

This contains an impressive array of natural ingredients like Tribulus terrestris, maca, horny goat weed, tongkat ali, Butea superba, and damiana. These herbs work synergistically to give you bigger erections, increased sexual stamina, and a supercharged libido.

Packed with natural ingredients that are scientifically proven to treat erectile dysfunction, promote spermatogenesis, sperm motility, and increase libido, it is a safe and effective way for you to enhance your fertility and fecundity.