Our diet much determines our physiology and psychology. What we eat is what we become. Hence, it is essential to watch our dietary choices.

When it comes to sexual health, our diet can make it or break it. Sperm quality and thickness are determined to a large extent by the variety of the foods we consume.

Here, we shall look into what goes into the diet required for thicker sperm.

The Nutrients Required For Thicker Sperm

Certain nutrients are essential for producing thick and quality sperm. A deficiency in these nutrients may lead to poor sperm thickness or, eventually, even male infertility.

The following is a list of vital nutrients and compounds that are crucial for thicker sperm:-

  • Vitamin E
  • Vitamin C
  • Zinc
  • Vitamin D3
  • Magnesium
  • Antioxidants

Having a healthy amount of these nutrients is of paramount importance for thick sperm. This is because these nutrients play an important role in testosterone production and testicular function.

Diet For Thicker Sperm: Foods Rich In Vitamin E

Vitamin E is important for healthy testosterone production. Optimal testosterone levels are necessary for thicker, more motile sperm.

Here is a list of foods high in Vitamin E

  • Almonds
  • Avocados
  • Sweet potatoes
  • Pumpkin seeds
  • Sunflower seeds
  • Coconut oil
  • Olive oil

Diet For Thicker Sperm: Foods Rich In Vitamin C

Vitamin C is another vitamin that is useful for optimizing hormones and sperm quality. It has several benefits for male sexual health.

Foods high in Vitamin C are:-

  • Oranges
  • Lemons
  • Strawberries
  • Guavas
  • Kiwis
  • Papayas
  • Pineapples
  • Mangoes

Another way in which Vitamin C may support male sexual health is through boosted immunity. It can help ward off urogenital infections as it improves the immune system.

Diet For Thicker Sperm: Food Rich In Zinc

Zinc is a mineral that is very important for improving free testosterone levels. This is why zinc may help in achieving thicker sperm.

Foods high in Zinc include:

  • Pumpkin seeds
  • Oysters
  • Dark chocolate
  • Mushrooms
  • Poultry products
  • Beef
  • Pork
  • Brazil Nuts

Diet For Thicker Sperm: Foods Rich In Magnesium

Magnesium is a mineral that promotes higher testosterone levels. A good amount of magnesium in your diet can go a long way in maintaining sperm thickness and quality.

Here are some foods high in magnesium content:

  • Black Beans
  • Cacao products
  • Quinoa
  • Whole Wheat
  • Peanuts
  • Pumpkin seeds
  • Spinach

Diet For Thicker Sperm: Foods Rich In Vitamin D3

Vitamin D3 is an essential nutrient. It is a precursor to several hormones and is essential for healthy sperm production.

Vitamin D3 raises free testosterone levels in the body. As we all know, a rise in free testosterone levels will lead to an improved thickness of sperm.

The sources of Vitamin D3 are:

  • Morning sunlight(exposure for about 15 – 20 minutes is sufficient if you have a lighter skin tone)
  • Egg yolks.
  • Certain fishes like tuna.
  • Raw chanterelle mushrooms.
  • Raw Milk or fortified dairy products.
  • Fortified cereals, juices, and energy bars.

Some people might have difficulty getting Vitamin D3 by natural means. Vegans, sedentary men, and men living in regions with weak sunlight might experience such problems.

For such men, supplementing with Vitamin D3 can be useful. Make sure you consume the supplement along with a fat source like cream, butter, or olive oil as it is a fat-soluble vitamin.

Diet For Thicker Sperm: Foods Rich In Antioxidants

Antioxidants are very crucial for reducing physiological stress in the body. They help in minimizing oxidative stress in the testicles. This reduces the damage done to Sertoli cells(which produce sperm) by oxidation.

Hence, antioxidant-rich foods can help promote better testicular health(and thicker sperm).

Foods rich in antioxidants are:

  • Berries like strawberries, blueberries, cranberries, goji berries, etc.
  • Oranges
  • Raw cacao beans
  • Pecans
  • Grapes
  • Green Tea
  • Spinach
  • Raisins
  • Walnuts

Including antioxidant-rich foods in your diet can slow the aging process. It can lead to healthier sexual function and hormonal health in the long run.

Eating such foods can help contribute to the development of thicker sperm.

Diet For Thicker Sperm: Foods To Avoid

Eating the wrong foods can be detrimental to the production of thicker sperm. Such foods should be avoided if your goal is healthier, thicker sperm.

Here are certain foods a man should avoid to achieve thicker sperm:-

Foods High In Phytoestrogens:

Phytoestrogens are plant compounds that mimic the actions of estrogen(the female hormone). Ingesting foods containing this compound in large quantities can create hormonal imbalances in men and affect male sexual health, fertility, sperm thickness, etc.

Some foods high in phytoestrogens are:-

  • Soy products(soy milk, tofu, processed soy foods, etc.)
  • Sunflower seeds
  • Flax seeds
  • Sesame seeds
  • Sunflower oil
  • Chickpeas
  • Yams

It is your best bet to avoid such foods if you wish to attain thicker sperm.

Processed Or Canned Food Items:

Generally, foods that are processed or canned have a lot of industrial pollutants in it. Some may have a good amount of compounds like xenoestrogens – synthetic compounds that have an estrogenic effect on the body.

Some of such food items include:-

  • Processed Meats
  • Canned meat
  • Foods containing animal by-products
  • “low calorie” processed foods
  • Foods cooked in refined oils or hydrogenated vegetable oils
  • Canned berries, legumes or gravy
  • Foods having “no sugar” and sweetened with artificial sweeteners
  • Mass-produced commercial foods
  • Canned fish like tuna

Avoiding such foods is not only good for thicker sperm, but your overall wellness as well. Many such food items contain several carcinogens(foods that contribute to cancer) as well.

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Diet For Thicker Sperm