Healthy sperm are an important factor in male fertility. The sperm count is the average total number of sperm present in a semen sample. According to the recent World Health Organization guideline, a healthy sperm count is 15 million per milliliters (ml) or 39 million per sample. A sperm count of less than 10 million per ml is considered abnormal and can lead to male infertility.

What To Take

  1. Yellow and orange colour in fruits and vegetables is because of “carotenoids” including beta carotene which is converted to Vitamin A in the body. It is one of the most potent antioxidants. Sweet Potato and melon were found to improve both the quantity and quality of sperms while red vegetables particularly tomatoes, which contains lycopene, improved the quantity of abnormally shaped sperms by 8-10%.
  2. Study has found that maybe high levels of total cholesterol and free cholesterol are associated with a significantly lower percentage of spermatozoa. So, get in those whole grain fibres, whole fruits and lean plant proteins into your daily diet and keep a check on your lipid profile.
  3. Exercise not only improves your psychical performance but also raise your testosterone levels. Several studies have shown that exercise can lead to improved sperm quality and can increase sperm counts.
  4. Getting adequate sleep is important to maintaining your health. Restricted or excessive sleep is linked to poor semen quality.
  5. Fenugreek seed extract may increase testosterone level, which is directly connected to sperm production.
  6. Taking maca root supplements may improve libido, as well as fertility and sexual performance.
  7. Vitamin C supplements also significantly improved sperm count and motility, while reducing the numbers of deformed sperm cells.
  8. Vitamin D can be important for male and female fertility. It’s another nutrient that may boost testosterone levels.
  9. Ashwagandha is a herb that has been used in Ayurveda since ancient times. Ashwagandha may boost male fertility by boosting testosterone levels. A 675 mg of Ashwagandha root extract per day improves fertility.

Say Not To Do

  1. Smoking: Smoking consistently reduces sperm counts.
  2. Alcohol: Alcohol is not only injurious to health also to sperms. If you drink alcohol, you need to do so in moderation.
  3. Drugs: Several prescribed medicines may decrease the healthy product of sperms such as anti-androgens, anti-inflammatories, antipsychotics, corticosteroids, methodone and some antibiotics. Once you stop taking these medicines, your sperm counts return to normal and even can decrease.
  4. Stress: Stress never good for any one. At the time of stress the body is less concerned about reproduction and more concerned about surviving. A healthful diet and exercise may help to reduce the stress.
  5. Excess weight: A study says,” overweight or obese guys had lower sperm count and decreased motility.



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