Foods to increase sperm count

Our fertility experts know that sperm count is directly associated with sperm health. The more the sperm count, the better your chances of fertilizing the egg. They know that many foods increase sperm count but let’s understand the markers of sperm health before that.

Sperm Motility

Sperms must be able to swim and reach the egg.

Semen Volume

A minimum volume is required to carry the sperms through the female reproductive region.

Sperm Morphology

The size and shape of sperm cell.

Sperm Count

The concentration of sperms per ejaculation.

Food that increase sperm count

What we eat has a direct effect on our overall health. Let’s talk about foods that increase sperm count.

    • Walnut

While the fat in most nuts is good for semen production, walnuts in particular offer the highest content of healthy omega 3 fatty acids. The antioxidants present in walnuts help in removing toxins from the bloodstream and arginine content contributes to increase in sperm count.

    • Citrus Fruits

You must eat or drink Vitamin C enriched food that increase sperm count, motility, and morphology.

    • Berries

No matter which berries you favor, all are rich in antioxidants, as well as vitamins C, K, folate, magnesium, and potassium. Berries are sweet treats that are low in sugar and are anti-inflammatory.

    • Fish like salmon, cod, haddock, tuna

These fish have high content of omega-3 fatty acids hence these food increase sperm count and improve blood flow to the genitals.

    • Whole wheat and grains

They include a high content of zinc and folate and help with overall sperm health.

    • Vitamin D enhanced milk and milk products

High vitamin D levels are linked to greater sperm motility.

    • Dark chocolate

This is a welcome surprise as sperm count increasing food. Dark chocolates are packed with L-Arginine HCl which contributes to higher sperm counts and volume.

    • Garlic

Does wonders in boosting male fertility. The allicin and selenium present in garlic protect sperms from damage and improve their quality.

    • Bananas

Are full of vitamins A, B1 and C which help in producing healthier sperm and productivity. They contain bromelain which prevents inflammation and hence makes it to food that increase sperm count and quality.

    • Turmeric

Consists of amino acids which are the building blocks of protein that keeps the sperm healthy.

    • Asparagus

Is super high in vitamin C, K, A and B9 and it protects the testicular cells paving way for better sperm count, increased motility and sperm quality. It also has the semen boosting selenium.

    • Avocado

Trendy and oh-so-delicious, velvety smooth avocado is a great source of essential fatty acids, necessary for making semen. Your guacamole is packed with vitamins K, B6, B9, C, E, and rich in magnesium and potassium.

    • Fermented nuts and seeds

A handful of nuts and seeds help you with healthy sperms and sperm count.

    • Eggs

Definitely make to the sperm count increasing foods due to a healthy source of protein and vitamin E.

    • Tomatoes

While tomatoes are an excellent source of vitamins C, K, and A, it’s the lycopene present in ripe tomatoes that make them sperm’s best friend.

    • Shrimp

Shrimp and prawns are an excellent source of protein. They also pack a nutritional punch by way of vitamins B3, B6, B12, E and D. These delicious shellfish are also loaded with selenium, which is excellent for the health and motility of sperm.

    • Oysters

Whether oysters are truly an aphrodisiac or not is a personal thing, but this delicacy of the sea is a superfood as far as sperm are concerned. Oysters are high in zinc and selenium. Oysters also provide your partner with a healthy dose of vitamin B12.

Foods to avoid that may decrease sperm health and male fertility

While there are many food for increase sperm count, some foods have adverse effect on sperm health.

    1. Processed meats

In the case of sperm, several studies connect eating processed red meat with decreased sperm counts and altered sperm motility.

Trans fats

Most studies talk about the link between trans fats and risk of heart disease. But some studies also showed that increased intake of trans fats with decreased sperm counts.

Soy products

Soy products contain phytoestrogens—estrogen-like compounds that come from plants. A study of 99 men from fertility clinics in Boston concluded that excessive soy intake might decrease sperm concentration.

Pesticides and bisphenol a (BPA)

Basically, they end up on our food. Both BPA and chemicals in pesticides act as xenoestrogens—chemicals that mimic estrogen. Just like the phytoestrogens in soy, xenoestrogens can wreak havoc on sperm concentration.

High fat dairy products

An analysis of sperm and diet from 189 men between the ages of 18-22, showed that high-fat dairy products (whole milk, cream, and cheese) were associated with decreased sperm motility and abnormal sperm shape.


Alcohol has been proven to lower testosterone levels and impact the count and quality of sperm. Slow down on the cocktails and replace it with a glass of tomato juice, or a berry smoothie.

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