20 Fertility Foods That Can Increase Sperm Count

A man, eating healthy foods

At some point of time in life, everyone dreams of having babies. If you are planning to have a baby and want to increase your virility as a man, you need to start having vegetarian food. You can have some meat-based food as well. Consuming healthy foods is one of the natural ways of increasing the sperm count. So, here is a list of foods that you should include in your diet if you want to improve your sexual life.

Super Foods That Boost Sperm Volume

Read on to find out what nutrients and foods improve the sperm count in men and make them a part of your diet soon.

1. Dark Chocolate

Dark Chocolate

The first and probably the best food to increase sperm count is dark chocolate. The cacao beans that make up the chocolate are full of antioxidants. Dark chocolate also contains an enzyme called L-Arginine which helps in increasing the volume of sperm. You and your partner can share a piece of dark chocolate after dinner, instead of having a filling dessert.

2. Eggs


It’s no secret that eggs are the basic superfoods for increasing sperm count. Eggs are rich in Vitamin E and protein, which help in the motility of the sperm. Consuming eggs also protects the sperm from free radicals, thereby doubling the chances of fertilisation. Eggs can be consumed in umpteen ways to increase your sperm count.

3. Goji Berries

Goji Berries

An Indian superfood to increase sperm count, goji berries are nature’s delight. As per a Chinese study, consuming even half an ounce of goji berries for a month can double the sperm count in men who are in the age group of 42-45. Eating goji berries also improve the mood, and the temperature around the scrotum sac, making it optimal for sperm production.

4. Bananas


Bananas are the obvious choices for increasing sperm production. This phallic-shaped fruit is rich in Vitamins B1 and C and magnesium, which increase the mobility of the sperm and help in sperm production. Bananas also contain a rare enzyme called Bromelain, which helps boost sperm count and motility. They can also regulate the sex hormones and cheer your mood. So many reasons to eat bananas.

5. Garlic


Garlic helps prevent cancer as well as enhance the production of sperm in the scrotum. It contains allicin which is required for stimulating blood circulation to the right parts. The blood flows freely to the sexual organs and protects them from any damage. Selenium, which is another important enzyme found in garlic helps improves sperm motility.

6. Spinach


Eating dark green leafy vegetables is suggested to everyone but we don’t take it seriously. Leafy veggies are good for us as they help regulate a lot of activities in our body, especially when it comes to sperm production. Spinach is rich in folic acid which is essential for the development of the sperm.

7. Asparagus


Asparagus has Vitamin C which helps protect sperm from free radicals. It helps increase the sperm count. It also increases the chances of reproduction by aiding them swim towards the egg.

8. Walnuts


Walnuts are well-known as brain food, but they also help increase the sperm count. Being rich in omega-3 fatty acids, walnuts improve the vitality of sperm.

9. Oysters


Oysters are a great source of zinc. Go on a fancy date with your partner and indulge in some oysters as they stimulate the reproductive system by providing glycogen and taurine. Oysters also help increase the production of sperm.

10. Ashwagandha (Ginseng)

Ashwagandha (Ginseng)

This ancient root is a great aphrodisiac and has been used for cooking purposes since ages. It is said to not only increase testosterone but also help in the treatment of erectile dysfunction. It is available in fresh or dried form and can be consumed in the form of tea.

11. Pomegranates


Pomegranates are known to increase the sex drive. Being a rich source of antioxidants, they help increase the level of sperm and quality of sperm production as well. You can consume pomegranates in raw form or in the form of juice every other day.

12. Pumpkin Seeds

Pumpkin Seeds

These seeds are rich in antioxidants, phytosterols, and amino acids which enhance fertility in men. Pumpkin seeds can also help in increasing sperm count, motility, and virility overall. You can add them as salad toppings or consume them raw as a snack.

13. Carrots


Carrots can be consumed as a snack or as a vegetable. It has beta-carotene, an antioxidant which maintains the health of the sperm by protecting it from free radicals. This, in turn, aids mobility of the sperm thereby helping it reach the egg.

14. Lentils


Cooked lentils are a great source of folic acid which is an important catalyst in producing sperms. Lack of folic acid can lead to chromosomal abnormalities in men, hence it is important to consume lentils daily. Have lentils daily in the form of dal.

15. Zinc-rich Foods

Zinc-rich Foods

Any food which is rich in zinc prevents the sperm from free radical damage. It also stimulates the libido. All kinds of fish are a great source of zinc. You can also up your zinc intake by consuming nuts, beans, whole wheat grains, fortified cereals, and dairy products.

16. Beef


Red meat such as beef is also a great source of zinc. Beef is also a rich source of folic acid and selenium, which help improve sperm health. If you like meat, consume beeft – it will assist sperm production and mobility.

17. Fenugreek


The traditional ingredient used in every Indian household, fenugreek or ‘methi’ is used for increasing sperm count and libido. It can be used in dal or any other vegetable.

18. Olive oil

Olive oil

Consumption of olive oil regularly helps improve and sperm count as well their quality. It keeps the bad cholesterol levels low, increases the flow of oxygen to the testicles, and helps in the formation of healthy sperm.

19. Tomatoes


Tomatoes are a great fertility food. They contain lycopene which is an antioxidant known to improve the structure and activity of the sperm. Regular consumption of tomatoes can increase fertility in men.

20. Berries


Just like goji berries, raspberries, strawberries, cranberries, and blueberries also contain powerful antioxidants, and anti-inflammatory nutrients such as quercetin and resveratrol which help in increasing the quality and production of sperm.

Some Tips to Improve Your Fertility Levels

Apart from eating these foods, you should also incorporate some lifestyle changes to improve your sperm health. So here are some tips you should adhere to if you want to improve your fertility levels.

  1. If you smoke, it’s time to quit. You already know that you should have quit it a long time ago, but if you haven’t then we will give you one more reason that might convince you to quit it. Smoking affects fertility levels in men. So, quit it today!
  1. Avoid sitting for long periods of time as it can increase your scrotal temperature, which can affect your fertility levels. Also, do not take hot tub baths for long.
  1. If you want to have a baby, have sex frequently. Having sex with your wife when she is ovulating will definitely increase her chances of getting pregnant, but having sex frequently will improve your fertility levels.
  1. If you are overweight or obese, work harder to bring your weight to healthier levels. As being overweight or obese disturbs the hormonal balance, it lowers the sperm count as well. So now is the time to start working out!
  1. Increase your intake of healthy fats. Polyunsaturated fats like omega-3 and omega-6 assist in the healthy development of the sperm membrane. You can also take omega-3 supplements.

By incorporating nutritious foods in your diet and following a healthy lifestyle, your fertility levels will increase. So eat the foods mentioned above and give up smoking (i.e., if you smoke) and have a healthy life.

Also Read: Home Remedies to Increase Fertility in Men