Best Foods to Increase Sperm Counts and Boost Male Fertility


A number of things are affected by the food we eat. Foods can have a favorable impact on a person’s reproductive health. It can boost testosterone production, thereby enhancing sperm count, motility, and quality. Like every other organ in the human body, the reproductive system depends on the minerals and vitamins that are given to it.

One of the main factors affecting fertility is sperm quality. Men are continuously creating new sperm, and many of the concerns contribute to poor sperm health and male infertility which can be alleviated by eating foods that boost sperm count and motility and avoiding foods and other behaviors that are known to impair sperm health.

Foods to Increase Sperm counts and improve Male Fertility

Foods to Increase Sperm Counts and Improve Male Fertility

Sperm production is a complicated process but here are some foods that men should include in their diet that can be beneficial to increase their sperm count and in turn boost their fertility-

  1. Fruits & Vegetables
  2. Whole Grains
  3. Lean Protein
  4. Healthy Fats

1. Fruits & Vegetables

Fruits and vegetables are packed with vitamins, minerals, and antioxidants that may help preserve sperm from cellular damage and keep them strong and fast, which is exactly what they need to race through the fallopian tubes and fertilize an egg. Some of the best fruits and vegetables to include in a diet for male fertility are:

  • Eggs – Due to their high protein content, eggs are a healthy alternative to enhance sperm count. Additionally, eggs increase sperm motility and shield them from harmful free radicals. The nutrients of an egg contribute to the development of stronger, healthier sperm and increase fertility.
  • Bananas – Bananas contain vitamins A, B1, and C that aid in the body’s production of stronger and healthier sperm cells. The creation of sperm also requires these vitamins. Bananas contain a lot of these vitamins as well as a rare enzyme called bromelain. This enzyme aids in the body’s improvement of sperm quality and quantity while also preventing inflammation.
  • Berries – Berries include vitamin C, an antioxidant that can help prevent sperm from harm. They are also high in fibre, which can aid increase sperm motility.
  • Citrous fruits – Citrous fruits are high in vitamin C and folate, both of which are beneficial to sperm health.
  • Dark leafy greens: Dark leafy greens are a good source of vitamin C, folate, and zinc, all of which are important for sperm health.
  • Tomatoes – Tomatoes are a good source of lycopene, an antioxidant that has been shown to improve sperm quality.

2. Whole Grains

Whole grains are a good source of fiber, which can help to improve sperm motility. Additionally, magnesium, a mineral that has been demonstrated to raise testosterone levels, is a useful source of energy in them. Some good sources of whole grains include:

  • Brown rice – Brown rice offers a rich source of magnesium and fibre.
  • Quinoa – Quinoa is a good source of magnesium, fibre, and protein.
  • Oatmeal – Oatmeal is an excellent source of antioxidants and fibre.
  • Pumpkin seeds – Pumpkin seeds include phytosterol, which is known to increase the body’s production of testosterone.

3. Lean Protein

Lean protein helps to raise testosterone levels, which can enhance sperm production. It is crucial for general wellness. Some good sources of lean protein include:

  • Fish is a strong supply of omega-3 fatty acids, which are crucial for the health of sperm, and is also a wonderful source of lean protein.
  • Chicken is low in saturated fat and a rich source of protein and hence, is a good choice.
  • Beans are an excellent source of magnesium, fibre, and protein.

4. Healthy Fats

Healthy fats, such as omega-3 fatty acids, are important for sperm health. Some excellent sources of omega-3 fatty acids are:

  • Salmon: Salmon is a good source of omega-3 fatty acids and protein.
  • Tuna: Tuna is a good source of omega-3 fatty acids and protein.
  • Walnuts: Walnuts are a good source of omega-3 fatty acids and fibre.

Nutrients to Increase Sperm Counts and Increase Male Fertility

Here are some of the important nutrients to consume and include in your diet –

1. Foods high in zinc

Zinc is a necessary mineral that is involved in the development of sperm. Oysters, red meat, chicken, beans, and nuts are all excellent sources of zinc.

2. Foods high in folate

Folate, a B vitamin, is crucial for the formation of sperm. Leafy green vegetables, citrus fruits, legumes, and whole grains are excellent providers of folate.

3. Omega-3 fatty acids

These necessary fats are good for sperm health as well as general well-being. Fatty fish like salmon, tuna, and mackerel as well as flaxseed, chia seeds, and walnuts are excellent providers of omega-3 fatty acids.

4. Vitamin C

An antioxidant, vitamin C helps guard against harm to sperm. Citrus fruits, berries, and broccoli are all excellent sources of vitamin C.

5. Vitamin E for Male Fertility

Another antioxidant that helps guard against harm to sperm is vitamin E. Nuts, seeds, and vegetable oils are excellent sources of vitamin E.

Lifestyle Changes to Increase Sperm Counts and Boost Male Fertility

In addition to eating a healthy diet, there are other lifestyle changes and behaviors that can help to improve male fertility. These include:

  • Exercising regularly: Exercise can help to improve sperm count and motility. Try to exercise for at least 30 minutes, most days of the week, at a moderate level.
  • Getting enough sleep: Getting enough sleep is important for overall health and can also help to improve sperm production. Make sure to get 7-8 hours of sleep per night.
  • Avoiding smoking and alcohol: Smoking and alcohol can damage sperm health. If you smoke or drink alcohol, quitting or cutting back can help to improve your sperm count and motility.
  • Managing stress: Stress can have a negative impact on sperm health. Find wholesome stress-reduction strategies, such as yoga, meditation, or physical activity.
  • Getting regular check-ups: It is important to get regular check-ups, including semen analysis, to monitor your sperm health.
  • Taking supplements for male fertility: There are a number of supplements that have been shown to improve sperm health. Talk to your doctor about whether supplements are right for you.


It is important to remember that there is no one-size-fits-all approach to raising sperm count and increasing fertility in men. Talking to your fertility specialist and making the changes that are best for you in your diet and lifestyle are the greatest ways to increase the health of your sperm.

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