Eggs, walnuts, spinach, pumpkin seeds, bananas, dark chocolate, garlic, tomatoes, pomegranate, and ashwagandha. Meanwhile, there are some common foods that deplete sperm count snd quality also!
My friend Rico found out he had a low sperm count of 34. But he was a quite healthy guy. Usually, he plays basketball on weekends, doesn’t smoke, and is not overweight. So, I really did not expect to hear that from him.
His doctor asked him what he eats on a regular day. Rico thought about it. His staple is rice every meal, processed meat for breakfast most days, chips in the afternoon, and beer on weekends. I know that ddoesn’t sound healthy. However we can call that normal.
However things do not always play out as we expect. Sperm quality doesn’t depend on your food practices after all. On the contrary, it depends on what you particularly eat! Again, that brings us to the question: what foods produce sperm fast.
Why What You Eat Directly Affects Sperm Production?
Your body makes sperm every single day. The actual rate is around 1,500 per second. So what is the role of the nutrition that you draw from the food there?
Your food habits directly impact sperm quality. In addition, they improve the sperm count and the sperm shape as well.
The healthy sperms move fast too. So, that’s how good nutrition elevates sperm’s overall quality. But it is not actually the food. Instead, the sperm needs a bunch of micro and macro nutrients specifically:
The Key Nutrients Essential For Better Sperm Health
- Zinc, helps in testosterone production and sperm count
- Folate (B9), is best for sperm shape and chromosomal health
- Vitamin C protects sperm from oxidative damage
- Vitamin E looks after overall sperm quality
- Omega-3 fatty acids sharply improves sperm motility (how well it swims)
- Selenium enhances sperm development
- Coenzyme Q10 stores cellular energy for sperm
Most Filipino men are low in zinc and folate without knowing it. Again, you won’t face any drastic symptoms if you lack them. That’s why most Filipino men remain unaware. However, the sperm’s utility and quality degrade slowly.
What to do: Before spending money on supplements, fix the food first. Supplements can surely help here. However, you cannot deny the role that nutrients available from food play.
What Foods Produce Sperm Fast: The Complete Breakdown
If you are a Filipino with low sperm count, here are some foods you cannot keep away from your diet:
1. Eggs
Two eggs a day is probably the easiest thing on this list. They’re high in protein and Vitamin E, and they’re cheap. Most importantly, you can get eggs anywhere and work with every meal.
Vitamin E specifically protects sperm cells from damage during development. Most men don’t get enough of it. But eggs are one of the simplest fixes.
Quick fix: Drop the hot dog from your breakfast. Add two eggs instead.
2. Walnuts
Rico started eating walnuts. The doctor suggested that he just take a small handful every morning. About two months in, his numbers had improved.
His doctor said it wasn’t just the walnuts. Certainly, he changed a few things. But walnuts were the one thing he was consistent about, the whole time.
They contain omega-3 fatty acids that directly support sperm count and movement. However doctors say that unsalted walnuts are always better. A small bag from the grocery is enough for weeks.
What to do: Keep walnuts somewhere visible. It can be on your desk, in your bag, or on the kitchen counter. If you have to hunt for them, you won’t eat them.
3. Spinach
I know spinach are boring. But folate deficiency is one of the most common and overlooked causes of poor sperm quality. Again, spinach is one of the easiest sources of it.
Low folate = poorly shaped sperm, and a higher risk of chromosomal problems.
But the good news is you don’t need to eat salads. What you can do is simply throw spinach into sinigang. Or add it to fried rice. I prefer to have it with soup. It takes on the flavor of whatever it’s cooked with.
Quick fix: Tonight, add one handful of spinach to dinner. That’s the whole task. But avoid that if you have uric acid symptoms.
4. Bananas
This is a cheap option. Best of all, bananas are available at every palengke and sari-sari store. If you spermm count is low, you cannot ignore bananas by any means.
Bananas contain bromelain. That’s an enzyme involved in regulating sex hormones. At the same time, you get B1 and Vitamin C for sperm energy and motility.
Lastly, having bananas is the easiest meal habit for anyone. Just have one banana in the morning. It takes ten seconds with no prep.
What to do: Eat one before breakfast. Again, make it a daily habit!
5. Pumpkin Seeds
This is a solution that is not often discussed. Pumpkin seeds are among the best food sources of zinc you can eat. At the same time, zinc is arguably the most important mineral for male fertility.
When you lack zinc, the testosterone level drops fast. At the same time, you suffer from low sperm development.
In Philipines, men suffer from zinc deficiency. However, a lot of them don’t realize that. But do you know how to get seeds?
In most shops and markets, you will get seeds in packaged format.
Quick fix: Mix pumpkin seeds with your walnuts. That’s how you can combine the benefits of two sperm-vitalizing foods.
6. Dark Chocolate
Do you know dark chocolate is important for managing your sperm health? But milk chocolate is not good for, or even necessary for, sperm health. But why do dark chocolates help?
Firstly, dark chocolates give you L-arginine, which is an amino acid needed fpr better sperm count. It also makes spers faster.
7. Garlic
Garlic has allicin, which improves blood flow to reproductive organs. It also contains selenium, which plays a direct role in sperm development.
It’s already in almost every Filipino dish. You just need to be less stingy with it.
What to do: Double the garlic in whatever you’re cooking. So, that’s the easiest upgrade on this list. But stop the overdose if you have a right upper quadrant pain.
8. Tomatoes
Tomatoes are high in lycopene. It is an antioxidant that multiple studies have linked to better sperm count, motility, and structure. It’s one of the better-researched nutrients for male fertility.
But tomatoes are already a proper part of Filipino cooking. For example, you need tomatoes to prepare sinigang, sawsawan, and most of the stews. Just make sure they’re actually in your meals and not just garnish.
9. Pomegranate
No doubt pomegranates are harder to find regularly in Philipines. However, they must pick them up when you see them.
Remember, pomegranate fights oxidative stress. Again, that is one of the main things quietly damaging sperm quality over time.
But a lot of people can’t find fresh pomegranate in Philipines. Therefore, they can add 100% pomegranate juice in their diet with no added sugar. Even a small glass a few times a week helps a lot.
10. Ashwagandha
Yes it is a supplement. However, it is one of the best natural supplements that is as essential as these diet forms.
Again, ashwagandha is easy to find. Go to any drug store. Or fotness and welllness stores. They always have it in powder and capsule forms.
A lot of studies show that ashwagandha can directly improve male fertility. More importantly, it can improve testosterone. However, the best part is that it can enhance the sperm count besides improvimg motility among males.
However we cannot ignore the fact that it is a supplement. So before you start having additional ashwagandha, consult your doctor.
Bonus Tip: When you are having these foods on a daily basis, that is the best time to take creatine for muscle gain too.
Foods That Are Working Against You Right Now
Now you know what foods produce sperm fast. However, you also need to know which foods can deplete sperm count and quality. What’s most important, these foods are there in our daily list too:
- Processed meats in hot dogs, longganisa, and tocino. Preservatives in these can reduce sperm quality. However, doctors don’t ask you to stop eating processed meat. Just don’t make it a regular practice.
- Too much sugar disrupts hormone levels. So you need to quit the soft drinks, especially.
- Trans fats, like those in most fried street food and packaged snacks, are also harmful to sperm count and quality. Trans fats are directly tied to lower sperm count in research.
- Alcohol is also an important name in the list. More than a few drinks a week reduces testosterone and sperm production. Weekend sessions also add up.
- Excessive caffeine is harmful to you. However, one coffee is fine. Three energy drinks are not.
- Plastic food containers with BPA are also harmful. However, most of our packaged foods come in that. So that’s another habit we need to get rid of fast.
The intention of this article is to offer general advice based on research. We don’t intend to provide genuine medical guidance. For authentic medical guidance contact a licensed doctor in Philipines. All foods suggested are based on authentic medicinal research. However, people with hyperspermia should strictly avoid these foods.
