Foods To Increase Sperm Count

One of the most crucial elements in male fertility is healthy sperm. By making the correct nutritional choices, sperm quality can be increased, either to begin treatment or to support treatment.

Sperm quantity and quality are influenced by sperm count and motility, among other things. You may discover the answers to all of your questions about meals that boost sperm count and mobility in this post.

What is male infertility?

The ability of a person to reproduce naturally is referred to as fertility.

When a man’s chances of getting his female spouse pregnant are poor, this is known as male infertility. Usually, it depends on how good his sperm cells are.

Infertility can sometimes be related to sexual function, and it can also occasionally be related to the quality of the semen. Here are a few illustrations of each:

  • Libido. Otherwise known as sex drive, libido describes a person’s desire to have sex. Foods or supplements that claim to increase libido are called aphrodisiacs.
  • Erectile dysfunction. Also known as impotence, erectile dysfunction is when a man is unable to develop or maintain an erection.
  • Sperm count. An important aspect of semen quality is the number or concentration of sperm cells in a given amount of semen.
  • Sperm motility. An essential function of healthy sperm cells is their ability to swim. Sperm motility is measured as the percentage of moving sperm cells in a sample of semen.
  • Testosterone levels. Low levels of testosterone, the male sex hormone, may be responsible for infertility in some men.

Multiple factors, including genetics, general health, physical fitness, illnesses, and environmental toxins, can contribute to infertility.

A healthy diet and way of living are also crucial. Some meals and nutrients have a stronger link to improved fertility than others.


What foods increase sperm count?

One of the most often asked questions, particularly while seeking therapy for infertility. Those with high antioxidant qualities are typically foods that enhance the amount of viable sperm. Additionally, various vitamins and minerals can raise the quantity of sperm that are viable. The foods that raise sperm count include the following in addition to the vitamins and minerals they contain:


One tiny study found a connection between increased fish eating and greater sperm motility. Other research produced mixed results. The high quantity of omega-3 fatty acids in fish is probably what makes it beneficial for sperm health, but it’s not quite known how fish affects sperm health in general. If eating fish is a substitute for red or processed meats, it probably helps.

The quality is improved by the presence of the healthy molecules zinc (found in mussels and shellfish), B-12, vitamin D (found in oily fish like salmon, mackerel, and tuna), and omega 3 fatty acids (found in salmon, mackerel, tuna, and herring). According to scientific studies, zinc is involved in controlling sperm quantity and quality. Male infertility is frequently accompanied by low zinc levels.

2.Red and white meat

Meats other than white and red contain zinc. Coenzyme Q10 is a chemical that they also contain (also known as CoQ10). All living cells require the antioxidant properties of this chemical to function properly. According to research, CoQ10 pills can help infertile men produce better-quality sperm.

Additionally, D-aspartic acid, which is found in both red and white meat, is crucial for controlling male sex hormones like testosterone. According to studies, supplementation with sodium D-aspartic acid may improve the concentration and motility of sperm.

3.Fruits and vegetables

Men who ate more fruits and vegetables, particularly green leafy vegetables and beans (legumes), had higher sperm concentrations and better sperm motility than men who ate less, according to a study of 250 men whose sperm was examined at a reproductive clinic.

This is not surprising considering how rich in antioxidants like coenzyme Q10, vitamin C, and lycopene plant-based whole meals are. Higher sperm concentrations have been linked to certain micronutrients. Co-enzyme q supplements may improve sperm health, according to a number of studies; however, further research is required before any definite recommendations can be made.


In a short study conducted in 2012, 117 men between the ages of 21 and 35 were given the option of eating roughly 18 walnuts each day for a period of 12 weeks. Prior to and following the study period, the researchers compared the sperm parameters. Sperm viability significantly increased in the group that solely consumed nuts.

5. Dark Chocolate

L-arginine is an amino acid that can be found in dark chocolate. One of the chemicals with a variety of functions in the male reproductive system is l-arginine. It is transformed into nitric oxide inside the body, which helps sperm function. According to research done on animals, taking supplements containing L-arginine can boost sperm counts. leafy vegetables

Asparagus, spinach, lettuce, Brussels sprouts, and other green leafy foods can boost sperm counts. There is a lot of folate in these plants. One class of B vitamin is folate. Studies have shown that low levels of folate have a deleterious impact on sperm quality. Low folate levels may be linked to damaged sperm DNA, low sperm densities, and low sperm counts. The antioxidant vitamin C is also abundant in green leafy vegetables.


Fruits that increase sperm count can be counted primarily as oranges and other citrus fruits due to their high folate and vitamin C content. In addition, fruits rich in vitamin C such as strawberries and melons can also be effective in increasing sperm count. sperm count. Vitamin C is an antioxidant that plays an important role in sperm quality. Studies have shown that increased vitamin C intake improves sperm count, motility, and morphology.

8.ginseng root

A good aphrodisiac, ginseng root stimulates blood flow to the reproductive organs. According to studies on ginseng supplements, ginseng improves sperm motility and count. Nitric oxide generation is connected to sperm function, and ginsenoside, one of ginseng’s active ingredients, can stimulate it.

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