Foods that increase sperm count

21st century is a busy time period. Humans have been busier achieving great technological marvels, but losing on some important aspects primarily health. Health is not only physical health or mental health, it is also sexual health. Everyone loves using smartphone and why not, it is so much convenient. But it is so ironic that the same convenience can be a curse to the manhood. Busy lifestyle, improper eating habits, lack of exercise and just too much stress have led to deteriorating health in men. The impact: decrease in sperm count. It is vital for male fertility and conceiving your partner. It is also important for active sexual lifestyle which has a tons of physical, mental and emotional benefits. Those were the times when a monk after a ritual used to provide a recipe for a woman to have a birth. It looked good in fiction, but works way different in reality. It is a complex and necessary process to give way to life. And the secret ingredient is not a recipe provided by a monk, rather a healthy and fertile human body, both male and female. Since once cannot expect relaxation in the amount of work and lifestyle, men can definitely improve upon basics to improve the sperm count. The basics such as what goes inside your body, i.e. what you eat. So to keep it short, to improve your virility, and chances of conceiving a baby rather than visiting several clinics, eat well. Some of these foods can boost the sperm count, morphology, motility and volume:

Dark Chocolate

Who doesn’t love chocolates? Chocolates are full of rich ant-oxidants and contain an enzyme called L-Arginine which helps in improving the sperm count. Remember to share it with your partner after dessert the next time. It also has amino acids that has a given advantage in increasing the sperm counts and semen. Now though it is not sure but it is said that dark chocolate also increases the sperm intensity.


Eggs are a rich source of protein and vitamin E which helps in motility of sperm. It also protects the sperm from free radicals. These radicals are the ones that decrease the sperm counts. However egg proteins increase the chance of fertilization. Just wear that chef hat and get those egg recipes sorted for breakfast. Eggs also help the testicular tissues from degenerating. So egg is one of the best ways to increase your sperm count.

Goji Berries

This super food comes from the land of Kamasutra i.e. India. These are nature’s wonder berries who have proved to double the sperm count in the age group 42-45. Just guess what they will do to those millennials. They help you to feel a better mood and maintain an optimal temperature around scrotum sac, making it optimal for sperm production. So when you are looking for a better alternative and a natural one to increase your sperm count this is the best option.


Isn’t it obvious? Besides its phallic shape, it is rich in vitamin B1, C and magnesium which increases sperm motility and production. It has a rare enzyme called bromeliad which releases sex hormones to put you in the right mood. The vitamin A of the bananas are also very helpful. Bromeliad is a natural inflammatory enzyme which automatically boost the sperm counts and even motility. So grab a banana for your breakfast and kick start your day in a healthy way.


It contains allicin which stimulates blood circulation to the right parts protecting them from any damage. The different aroma of garlic is famous for setting your body mood in the right direction. It also has another enzyme called selenium which improves sperm motility. It even has allicin which is called the magic element that basically improves the blood flow to the sexual organs. So remember garlic is a great and a herbal way to get the soldiers to work in full power.


No wonder it was Popeye’s secret weapon which kept Olive so happy. When our parents used to feed us green leafy vegetables, there was a reason for it. Spinach is rich in folic acid, which is essential to the development of sperm and also regulates several activities in our body related to sperm production.


It has vitamin C which protects the sperm from free radicals. It helps in increasing the sperm count and increases the chances of production by helping them swim towards the egg. Make sure they turn out to be Michael Phelps.


Did you think that if they looked like brain, they could not help some other body part? You should eat them as they are rich in omega 3 fatty acids which improve sperm vitality. Two walnuts a day could give you that sperm count that you have always waited. Scientists say that a diet with walnuts will have the best impact on your sexual activity. This is another good way to increase your sperm count.


Oysters are not only a costly and a rich alternative but also a rich source of zinc. They help in stimulating the reproductive system by providing glycogen and taurine as nutrients which helps in increasing sperm production. So next time you go out on a fancy dinner with your partner, you know what to order from the menu.

Ashwagandha (Ginseng)

Your mom would have used this in cooking since your first memory if you grew up in an Indian household. It is a great aphrodisiac which increases testosterone and helps in erectile dysfunction as well. It can be brewed into a tea form and is available in a fresh or dried form.


It is difficult to actually peel a pomegranate and to eat, but it will help you sort out your other health problems. It is rich in anti-oxidants which not only helps you keep young but improves the sex drive as well. It increases the sperm level and quality of sperm production. Have it as a juice or a fruit, it’s up to you, but it is definitely a must try!

Pumpkin seeds

You would have found this a snack and wonder what good does it do. Now you know exactly. They contain antioxidants, phytosterols, and amino acids which improves fertility in men. It improves sperm count and motility improving the overall virility. The zinc found in the seeds are very helpful. Consuming these seeds time and time again will help you to improve the quality of your sperms.


It is not just good for your eyes. It has beta-carotene, an antioxidant which protects sperm from free radicals. This further improves the sperm motility making them a better swimmer to reach the egg. Have it in a salad or a vegetable, your wish. Even as per the veterans it is said that eating carrot can help you to improve the sperm quality by 6 to 8%. This is a readily available and easy to eat and also has many benefits attached to it.


How you hated pulses as a kid, right? Such an irony that its one of the foods which helps you in making one. Cooked lentils are a great source of folic acid which helps in sperm production. Lack of folic acid causes chromosomal abnormalities in men.

Zinc-rich foods

Zinc does to your sperm what antivirus does to your computer. Any zinc rich food helps in protecting the sperm of any damage from free radicals. It stimulates libido which helps in prevention of testosterone into oestrogen. Fishes are a rich source of zinc.


Red meats such as beef are great source of zinc. A steak contains 6.31 mg of zinc in 100 grams of lean meat alone. It also helps in sperm production and motility. Having beef everyday will help you to reduce the sperm DNA damage. The selenium of the beef also helps you to maintain the structure and also the life span of the sperms.


Another common ingredient in an Indian household. Methi? Sounds familiar? It helps in increasing sperm count and libido. It can be consumed in pulses or vegetables. Fenugreek seeds may also increase testosterone levels, this is directly linked to the production level of the sperms. So another easy and natural way to increase your sperm count is consuming fenugreek daily.

Olive Oil

Olive oil consumption improves sperm quality and sperm count as it consists of nitric oxide. Nitric oxide is quite crucial for improving the quality of the sperms. It also helps keep the cholesterol level low and increases the flow of oxygen to the testicles helping in the formation of healthy sperm. So consume olive oil instead of regular oil as it is not only healthy and tasty but also important for your sex life.


It is a great fertility food. They contain an antioxidant called lycopene which improves the structure and activity of sperm. Tomatoes can help you regain your sperm count by 70%. Who did ever know that a simple fruit will help you to this extent? Well they are very easy and pocket friendly to purchase which makes them a must try!


Strawberry, blueberry, raspberry, cranberry, you name it. Every kind of berry is rich in antioxidant and anti-inflammatory nutrients such as quercetin and resveratrol which improves sperm production and quality. Food is a very important but not the only of the daily routine. Some other lifestyle tips should be followed as well to ensure a better sperm count:
  • Exercise and Sleep: A human body is a well-coordinated machine which needs rest to function well. A good and sound sleep along with a daily routine of exercise is needed to keep the machine in check.
  • NO SMOKING: Not only is it bad for your lungs, it is a big NO for your sperms as well.
  • Avoid excessive drugs or alcohol: Everything is okay under a limit. Occasional alcohol and drugs might not cause any legit harm but overtime and excessive consumption surely deteriorates the sperm health.
Food is a very important of daily routine. When a person keeps the check on what is put inside the body, most of the problems are sorted automatically. Any nutrient rich food is helpful to keep the sperms count in check. Eating good should not be a task but a habit, not only for you, but your partner and your future baby.

Final words

So here was the list of the food items which you can include in your regular diet easily. Instead of using any medications to increase the sperm count. Going natural will be the best way to do so! Make sure you include these food items in your daily diet. Try at least two to three items in your daily diet and notice the changes. Currently, the market is filled with male fertility supplements but the healthier and safer way to do so is consuming natural food items. Every item mentioned in the list above will be readily available in your nearby markets. Choose the item which is good for you as per your taste and comfort. Remember for any good change in your body one requires to have a major change in their diet. So maintaining your diet with the chosen food items is a must. There is nothing more precious than our good health, it should be our capital asset! Thank you.

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