Male fertility is a crucial topic to discuss in today’s high-tempo modern society, where lifestyle, diet and environmental exposures impose costs on fertility. One measure of male fertility is the sperm count, which measures the number of sperm in a single ejaculation. As a low sperm count (oligospermia) can have a bearing on a couple’s fertility, the importance of seeking dietary interventions to increase this key indicator is critical. Among the superfoods that promote menstrual health, tomatoes provide the most benefits.
Why Sperm Count Matters
Sperm counts are an essential aspect of male fertility. According to the WHO, 15 million sperm per millilitre (mL) of semen or more are considered healthy sperm. Stress, poor nutrition, smoking, pollution and chemical exposures can all reduce sperm production. But scientific evidence shows that certain foods are good for sperm health, and tomatoes are just one of them.
The Fertility Powerhouse: Tomatoes
Tomatoes are a fruit (yes, a fruit!) rich in vitamins, antioxidants and other beneficial elements. Of these, lycopene, a naturally occurring red pigment, plays the most significant role in fertility. One antioxidant, the carotenoid lycopene, has been extensively researched to improve sperm quality and guard sperm cells against damage. How tomatoes work their magic:
1. Lycopene Improves Sperm Quality
Lycopene is specifically associated with enhancements in sperm numbers, movement (ability to swim) and shape. Research has revealed that consuming foods rich in lycopene, such as tomatoes, regularly can improve sperm levels and minimize sperm cell malformations. In one study published in Reproductive BioMedicine Online, men who took 14 milligrams of lycopene a day saw increased sperm production and quality.
2. Fights Oxidative Stress
One of the leading causes of low sperm counts is oxidative stress, when the ratio between damaging free radicals and antioxidants that neutralise them isn’t right. Oxidative stress degrades sperm DNA, making sperm less fertile. With high antioxidant levels of vitamin C and lycopene, tomatoes fight against oxidative stress and shield sperm cells from damage.
3. Boosts Testosterone Levels
In general, good levels of the male hormone testosterone are vital for the production of sperm. A study concluded that lycopene also positively affects testosterone, making tomatoes an energizing food for hormonal health and reproduction.
4. Supports Overall Reproductive Health
In addition to boosting sperm health, tomatoes boost reproductive health by supporting blood circulation, prostate health and decreasing inflammation, three of the most crucial aspects of fertility.
How to Include Tomatoes in Your Diet?
The good news? Tomatoes are very versatile and can be incorporated into your daily diet. It is best to eat tomatoes in a manner that will allow your body to absorb the most lycopene possible. Research indicates that tomatoes can become bioavailable as they are cooked or processed. Simmering tomatoes in some healthy fat (such as olive oil) further improves absorption.
To make tomatoes easy to consume, try these suggestions:
Tomato Sauce or Soup: Serve up a hearty bowl of tomato soup or pasta sauce from scratch. These cooked tomato recipes are chock full of lycopene and make for a delicious way to round out your diet.
Lycopene-Infused Smoothies: Try mixing fresh tomatoes with other fruits such as watermelon and oranges to make a tasty, fertility-boosting smoothie.
Salads: Mix raw cherry tomatoes, leafy greens, nuts, and olive oil.
Tomato Juice: Drink a glass of fresh tomato juice for an antioxidant boost.
Roasted Tomatoes: Add roasted tomatoes to your favourite dishes for more flavor and nutrients.
Bonus Tip: Combine Tomatoes With Good Fats
Because lycopene is fat-soluble, pairing tomatoes with beneficial fats such as avocados, nuts, seeds or olive oil can maximize their effects. A tomato and avocado salad with olive oil, for instance, is a mouth-watering fertility machine.
Raw, Cooked, or Juiced? How to Best Consume Tomatoes
If you want tomatoes to deliver the reproductive health benefits they promise, how you eat them is crucial. When tomatoes are cooked or processed, the body has more access to lycopene. This is why sauces, soups and even ketchup contain greater amounts of absorbable lycopene than fresh tomatoes.
Here are some ideas on how to get the most out of lycopene:
Use a little fat: Lycopene is fat-soluble, so if you’re putting tomatoes on top of healthy fats such as olive oil, your body may absorb more of it.
Try baked or roasted tomatoes: Roasting increases the amount of lycopene available without altering the natural flavor of the tomato.
Drink tomato juice: Loaded with lycopene, tomato juice provides a quick, easy way to incorporate this fertility booster into your diet.
Other Hormone-Friendly Foods to Eat With Tomatoes
Tomatoes are undoubtedly a fertility miracle worker, but there’s more to them than that when you take other fertility foods into your diet. Zinc-containing foods (such as nuts and seeds), folate (such as leafy greens), and omega-3 fatty acids (such as salmon or flaxseeds) complement tomatoes to improve sperm health.
Other Strategies to Increase Sperm Production
Toasted vegetables are a fantastic supplement to your diet, but they’re only part of the solution when it comes to increasing sperm count. Make reproductive health as efficient as possible through a nutritious diet and healthy habits:
Avoid smoking and drinking alcohol as these factors deteriorate the quality of your sperm.
Get active: Physical activity keeps your hormones in check and encourages sperm development.
Sleep: Good, restful sleep is essential for hormone regulation and fertility.
Keep stress under control: Stress can destroy your body and interfere with the production of sperm. Maintain stress levels through mindfulness or relaxation exercises.
Final Thoughts: Foods That Will Increase Your Sperm Count: Tomatoes
To boost sperm count and increase male fertility, the solution is a combination of a healthy lifestyle and nutrients such as tomatoes. Thanks to its high levels of lycopene, antioxidants, and vitamins, tomatoes are an easy but effective way to feed your body and ensure reproductive health. When combined with exercise, stress, no smoking or excessive drinking, and plenty of sleep, adding tomatoes to your everyday meals may be all you need to unlock your optimal fertility.
So, if you like them unpeeled in a salad, steamed in a sauce, or roasted to perfection, leave room for tomatoes on your plate. Your reproductive wellbeing – and the family you will grow up with – may love you for it!
