10 Foods to Increase Your Sperm Count

Shweta Das

Created by Shweta Das
Updated on Mar 08, 2022

10 Foods to Increase Your Sperm Count
Reviewed by Expert panel

Food can impact your reproductive health, including the quality of your sperm. By consuming foods that boost fertility and avoiding those that don’t, you can increase your: 

  • Testosterone production

  • Sperm count

  • Sperm volume

  • Sperm motility

If you’re planning to have a baby or are experiencing fertility issues, try adding fertility-enhancing foods to your diet. 

We have listed below foods that can help improve your chances of conception as well as foods that you should avoid if you want to conceive. 

Foods That Can Boost Your Sperm Count

While there are several foods that can help boost your sperm count, here’s a list of 10 such foods that are easily available in the market:

1. Spinach

Leafy green vegetables like spinach are a rich source of folic acid (vitamin B9), which is essential for the development of strong, healthy sperm. 

If your folate levels are low: 

  • You’re likely to produce sperm that are malformed and weak. This could make it difficult for the sperm to travel to the egg and pierce its protective barrier, making it harder for you to conceive. 

  • The chances of birth defects and chromosomal abnormalities increase.

2. Eggs

Including eggs in your diet can help boost your fertility. Rich in vItamin E and protein, eggs can do the following: 

  • Increase your sperm count and motility.
  • Protect your sperm from free radicals.
  • Prevent the decrease of your sperm count.
  • Aid in the production of sperm that are strong and healthy.

3. Bananas

High in vitamin A, B1, and C, bananas can help improve your fertility by: 

  • Producing healthier sperm 

  • Increasing your sperm count

Bananas also contain Bromelain, an anti-inflammatory enzyme, which can further boost your sperm count and sperm motility.

4. Pomegranates

pomegranate as sperm count boosting food

Another fertility booster is pomegranate, an antioxidant-rich fruit. Eating this fruit or drinking its juice can help: 

  • Prevent free radicals from destroying your semen and reducing your sperm count.

  • Increase the quality of your sperm.

5. Dark chocolate

This is another food that can enhance your fertility. Dark chocolate contains L-arginine HCL, an amino acid, which can help increase your:

  • Sperm count

  • Semen volume

6. Asparagus

Enriched with vitamin C and folic acid, this green vegetable can help boost your fertility by: 

  • Protecting your testicles’ testosterone- and sperm-producing cells 

  • Fighting free radicals to prevent sperm count reduction

  • Enabling increased sperm production 

  • Producing healthy sperm with high motility

7. Broccoli

Another green vegetable that can help enhance male fertility is broccoli. Broccoli is rich in folic acid, which:

  • Is vital for the production of strong, healthy sperm

  • Increases your chances of conceiving a healthy baby

8. Garlic

Garlic is known for its immunity-boosting properties. However, it can help improve your fertility as well:

  • It is rich in vitamin B6 and selenium that enable the production of healthy sperm.

  • It has blood-cleansing qualities that help improve the blood flow to your testicles.

9. Foods rich in zinc

Zinc plays a crucial role in the development of sperm. Its levels are high in the testicles during sperm production and it is essential for: 

  • Forming strong, healthy sperm

  • Increasing sperm motility

Some of the zinc-rich foods are oysters, barley, poultry, red meat, and beans. 

10. Walnuts

Walnuts are great for improving male fertility. They contain various nutrients that can help in the following ways:

  • Omega-3 fatty acids can help increase blood flow to the testicles, increasing sperm volume and production. 

  • Arginine (L-arginine), an amino acid, can increase semen volume. 

  • Antioxidants, twice as much as those found in other nuts, can help fight free radicals and prevent sperm count reduction.

Remember to consult a doctor to figure out what all you need to include in your diet and in what quantity. You can also find out whether you should take some supplements to help improve your fertility, for better odds of conception.

Other foods that can increase your sperm count

Here are some other foods that you can include in your diet to improve the quality of your sperm:

  • Ashwagandha: Also known as Indian Ginseng, ashwagandha is an aphrodisiac that can help improve your sperm’s mobility, volume, and count. 

  • Maca root: This herb can help better your fertility by increasing your semen volume, sperm count, and sperm mobility.

  • Pumpkin seeds: These seeds contain phytosterol and omega-3 fatty acids that can help enhance your sperm count and fertility.

  • Tomato: This fruit contains Vitamin C and lycopene, which is a powerful antioxidant and helps boost male fertility.

  • Goji berry: This fruit can help increase your sperm count and protect your sperm against the effects of free radicals.

  • Amla: Also known as Indian gooseberry, this fruit is a super antioxidant that can help improve your fertility and sperm quality.  

Remember to book a preconception appointment with your doctor to figure out what all changes you need to make to boost your fertility and improve your chances of having a baby. 

Food to avoid to increase your sperm count

If you and your partner are trying to conceive and you want to improve your fertility, avoid the following:

  • Processed foods

  • Fried foods

  • Caffein

  • Alcohol

  • Dairy products

If you have any more questions or concerns about increasing your sperm count and fertility, you can ask our Doctors for advice.

This content has been checked & validated by Doctors and Experts of the parentune Expert panel. Our panel consists of Neonatologist, Gynecologist, Peadiatrician, Nutritionist, Child Counselor, Education & Learning Expert, Physiotherapist, Learning disability Expert and Developmental Pead.

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