3 medium oysters contain 16 mg of zinc (which is just over the daily recommended amount). Every 1/2 cup (100 g) of pumpkins seeds has 7. 99 mg of zinc. Avoid taking in more than 30 mg of zinc per day because doing so can cause fever, coughing, stomach pain, fatigue, and other unpleasant conditions. Taking zinc long-term can also deplete your body’s supply of copper, so you’ll need a copper supplement if you take zinc for an extended period of time.
Oranges, papaya, pineapple, kiwi, bell peppers, tomatoes, kale, broccoli, brussels sprouts, and cabbage are all packed with vitamin C. In addition to improving your sperm count, vitamin C has been shown to improve sperm motility (movement) and shape, which can make conception even more likely.
Ask your doctor about taking a supplement to increase your folate levels. Folate has the same effect on the body as folic acid. The main difference is that folate is a form of B9 that’s present in foods and folic acid is a synthesized form of B9 that’s used in supplements. Don’t take more than 1,000 micrograms of folate per day because it might cause your B12 levels to drop, which can negatively affect your nervous system.
Chia seeds, walnuts, flaxseeds, egg yolks, and fatty fish like salmon, mackerel, tuna, herring, cod, halibut, and sardines are great sources of omega 3s. If you have allergies or dietary restrictions that prevent you from getting enough omega 3 from food, talk to your doctor about taking a supplement. Remember to balance your intake of omega 3 and omega 6 fatty acids because too much of any one can cause health issues. Sources of omega 6 fatty acids include safflower oil, sunflower oil, corn oil, soybean oil, sunflower seeds, walnuts, and pumpkin seeds. [5] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source
You can also eat pomegranate seeds straight from the fruit each day for the same effect. Toss 1/2 cup (64 grams) of seeds onto a salad or make a tasty parfait with low-fat yogurt and granola.
If you have an allergy to brazil nuts, yellowfin tuna is also a great option—just 3 ounces (85 grams) contains 92 micrograms of selenium.
Just don’t go overboard! Putting on extra weight can cause hormonal imbalances that lower your sperm count. Look for dark chocolate that contains at least 70% cocoa to get the most health benefits.
Trans fats can be found in certain fast food items, frozen meals, packaged desserts and pastries, vegetable shortening (and some margarines), premade doughs (for biscuits and cookies), and coffee creamer.
Instead, get your protein from fresh turkey, chicken, fish, or beans and legumes.
Cheddar, colby, and swiss are considered high-fat varieties while mozzarella, feta, and goat’s cheese are considered low-fat cheeses. Choose plain (unsweetened) yogurts made from skim or nonfat milk for the most benefits. Instead of whole milk, opt for skim, 1%, or nonfat varieties (and skip soy milk altogether).
If you are vegan or vegetarian and rely on soy products for protein, switch to alternatives like seitan, beans, and legumes to meet your daily protein requirement. Soy tends to have an even stronger effect on the estrogen levels of men who are overweight or obese, so be especially cautious if you struggle with weight issues.
A single drink is equal to 12 fluid ounces (350 mL) of beer, 5 fluid ounces (150 mL) of wine, or 1. 5 fluid ounces (44 mL) of distilled spirits. Make sure to drink 8 fluid ounces (240 mL) of water for every 1 drink to help you stay hydrated.
