Top 16 Foods To Increase Sperm Count

Did you know that 40-50% of infertility cases are linked to male factors? Starting a family can be a thrilling experience, but for many couples, it's a journey filled with uncertainty and frustration. In men, low sperm count is a common obstacle to fertility that may impact a man's ability to conceive. Over the past fifty years, there has been an average decline of 51.6% in sperm count. Moreover, since 2000, this rate has doubled! Quite alarming right? Fortunately, research suggests that consuming the right foods can significantly improve sperm count, motility, and overall reproductive health. In this blog, we will explore some of the best foods to improve sperm count. 

So, let's start by understanding male infertility and how it is associated with low sperm count. 

What Is Male Infertility?

When a man ejaculates, he releases semen- a whitish-grey body fluid that carries and protects sperm cells. Fertilisation happens when these sperm cells meet a woman’s egg, marking the start of pregnancy. 

According to WHO (World Health Organisation), male infertility is a condition in which a man is unable to help his female partner get pregnant even after having unprotected sex for more than a year. 

Now, moving on, let's explore some of the best foods to improve sperm count naturally.

Here Are 16 Foods to Increase Sperm Count

1. Banana

Bromelain is an enzyme known to maintain testosterone levels in men. Surprisingly, bananas have a good quantity of bromelain. With a sweet flavour, they're a reservoir of antioxidants, Vitamins (A, C and B6), and minerals (zinc, phosphorus and potassium). They all help to increase sperm motility and count.            

2. Oranges

This tangy, citrusy fruit is almost everybody’s favourite! Some people may also see oranges as a refreshing snack but let us tell you one secret about this fruit. Oranges have high levels of vitamin C content, an antioxidant that reduces sperm DNA damage. Additionally, it has shown a significant improvement in sperm count as well. Plus, a healthy immune system is key, and oranges help with that too.  

3. Spinach

Leafy greens like spinach can help improve sperm count and overall sperm health due to its rich nutrient profile. Packed with folic acid, it plays a crucial role in sperm production and DNA integrity. A deficiency in folic acid can lead to abnormal sperm production, increasing the risk of birth defects. 

4. Watermelon

This low-energy food is perfect for an evening snack owing to its nutrition-dense qualities. They’re juicy, and refreshing and offer various health benefits, including reproductive health. Additionally, watermelon exhibits antioxidant properties which increase sperm count, improve semen quality and boost male fertility. 

5. Grapes

Another food that can increase sperm count is grapes! Whether green or black, they’re the best companions to munch on, especially during hot, humid weather. They include phenolic components, bioactive molecules, flavonoids, and lipids making them highly nutritious. They also contain a lot of resveratrol, an antioxidant that improves sperm count and motility. 

6. Pomegranate

Nature doesn’t stop at amazing us with its miraculous inventions. One of its superfoods is pomegranates. They have immense health benefits. Besides this, several studies reveal that pomegranate increases sperm motility and count, thereby improving male fertility. So, if you want to amp up your sperm count, add this delicious fruit to your fruit plate starting today! 

7. Walnuts

Walnuts are an excellent source of omega-3 fatty acids, which improve blood flow to the testicles and enhance sperm production. They also contain antioxidants that protect sperm cells from damage. 

8. Garlic

Garlic contains allicin, a compound that improves blood flow to the male reproductive organs, enhancing sperm production. It also has selenium, an essential mineral for sperm motility and health.

9. Dark Chocolate

Dark chocolate contains L-arginine, an amino acid that helps improve sperm count and motility. It also boosts nitric oxide levels, enhancing blood circulation to the reproductive organs.

10. Berries

Berries contain potential antioxidants, flavonoids, phenolics and other vital nutrients. They act as a go-to snack for many people and some prefer to have it their way (probably as milkshakes!). Since they’re a rich source of nutrients such as vitamins C and E, berries help improve sperm quality.          

11. Avocado

Highly nutritious, avocados are rich in healthy fats, folate, and vitamins like A, B6, C, E, and K. Studies indicate that avocado oil improves the secretion of reproductive hormones that enhance overall sperm quality. So, quickly grab this fruit to increase sperm count!

12. Pumpkin Seeds

Pumpkin seeds are packed with zinc, one of the most important minerals for male fertility. It helps boost testosterone levels, supports sperm production, and improves sperm motility. These seeds also contain omega-3 fatty acids that promote sperm motility. Rich in vitamin E, carotenoids, and polyphenols, this multi-functional nut, when added to diet, helps protect sperm from oxidative stress and DNA damage.

13. Whole Grains

It comprises popcorn, barley, millet, quinoa, brown rice, oatmeal, and others. Packed with minerals like zinc, magnesium, and fibre, they help promote fertility.       

14. Sea Food

Rich in fat-soluble vitamins (A, D, E, and K) and polyunsaturated fatty acids (PUFAs), seafood improves semen quality, positively impacting sperm health.

15. Fenugreek

Fenugreek has been studied for its potential to improve sperm count and overall male fertility. Some research suggests that fenugreek seeds or supplements may help increase testosterone levels, sperm count, and sperm motility. 

16. Lentils 

Lentils are an excellent plant-based source of folate, which is essential for sperm production. They also contain zinc which prevents DNA damage in sperm, reducing the risk of infertility.

The Final Takeaway

We hope this article on foods to improve sperm count, has empowered you with the knowledge to boost your sperm count through dietary changes. A balanced diet and a healthy lifestyle can make a significant difference in male reproductive health.