Low sperm count affects approximately one in 25 men. Lifestyle factors such as stress, obesity, and poor nutrition can impact sperm health. If you and your partner are planning for a baby, a nutritional overhaul is a good place to start, to support healthy sperm production and development, body+soul naturopath Mim Beim says. Here are five foods recommended to boost sperm production and prepare for the task of creating a baby.
1. Garlic
So long as its powerful scent doesn't dissuade you or your partner from doing the baby-making deed, garlic is an excellent choice for encouraging sperm production.
Considered something of a sexual superfood, garlic contains selenium, an antioxidant necessary for sperm motility; and allicin, a compound that protects the male swimmers from damage and improves circulation to the sexual organs.
How much? Mim says start adding 1-2 chopped or crushed garlic cloves to meals daily for a rise in sperm count.
2. Ginseng
Forget chocolate and champagne to get you in the mood. Panax (Korean) ginseng is well-known natural aphrodisiac, but it also works wonders for those needing a conception boost. This male tonic is used to relax muscles, boost testosterone levels, improve blood flow to the genital region, and enhance sexual desire and performance. Evidence suggests that this herb can also be called on to treat erectile dysfunction.
How much? Consume 2-6g of dried ginseng root daily for a reproductive pick-me-up, Mim notes.
3. Walnuts
Bursting with essential omega-3 fatty acids and antioxidants, the humble walnut aids semen motility and viability by improving blood flow to the sexual organs.
Aside from its sperm-enhancing prowess, walnuts are also known to lower cholesterol and boost brain function too.
How much? Just eight walnuts a day will make for happy swimmers.
4. Dark Chocolate
Great news for choccie lovers. Dark chocolate is packed with antioxidants, which fight harmful free radicals and promote heart health. This is important for anyone experiencing fertility issues as free radical damage is thought to be a major factor in male infertility.
Dark chocolate's high antioxidant content actually rivals that of the acai berry, blue berry, cranberry and pomegranate, with the dark seduction trumping these super fruits in both polyphenols and flavenols levels.
How much? Mim recommends sticking to a few small squares of dark chocolate per day for healthy semen
5. Oysters
Oysters have been considered an aphrodisiac since ancient Roman times. Rumour is Giacomo Casanova, the legendary Italian lover, consumed 50 oysters every day. While there is little research to support oysters boosting sex drive, there is a link with sexual function. Oysters contain high levels of zinc, which is essential for sperm production and the creation of testosterone.
How much? Eight oysters a week is a good place to start. The zinc can be stored in our body, so there's no need to eat them daily.
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