16 Fertility Boosting Foods For Men: Increase Your Sperm Count Naturally

Medically reviewed by Maria Sarino, MD FACT CHECKED

If you want to augment your fertility or are even planning to have a baby, then you need to follow a healthy diet.  In the past 40 years, the sperm count of an average man has deteriorated quite drastically. So sperm health is a concerning issue for most men nowadays.  

One of the most important factors that could influence sperm health is nutrition. This is because just like any other organ of the body, the reproductive system also depends upon different vitamins and nutrients to function.

So the food and the diet which you take could influence reproductive health. The right whisk of different food items could help to augment the production of testosterone in your body, thus enhancing sperm motility, quality and count.

On the other hand, certain food items could even lead to a decrease in your sperm health and male fertility.  Such products include soy products, high-fat daily products and even trans fats. Now let us have a look at the different foods that could bolster the fertility and sperm count in men.

Having said that, there are various fertility experts that might be able to help you as well.

  1. Oysters

    Often referred to as an aphrodisiac, oysters contain a high quantity of Zinc. Foods that contain zinc generally help to enhance male fertility by augmenting sperm motility and volume.

    Other food items that are rich in zinc include beef, nuts, eggs, poultry, whole grains and beans. But if you do not like to eat oysters, then you could take a daily multivitamin of  Zinc.

    The same has been confirmed in this governmental article.

  1. Eggs

    Being rich in vitamin E and protein, eggs are an excellent food that could help to enhance sperm count and sperm motility. Besides this, you could also find zinc in eggs, an important element behind the motility of the sperm. When you consume eggs then you also protect your sperm from free radicals that could double the chances of fertilizations. So you may consume eggs in several ways to enhance your fertility and increase your sperm count.
  1. Bananas

    Bananas are rich in magnesium, vitamin C and vitamin B1. All these nutrients together in the fruit could help to augment the mobility of the sperm and increase its production. Besides this, bananas also include bromelain, which is a rare enzyme. This enzyme is responsible for regulating your sex hormones, bolstering your sperm motility count, preventing inflammation and even cheering your mood.

    It also might improve the semen quality. This is as per the governmental paper.

  1. Pumpkin Seeds

    The major component of pumpkin seeds known as Phytosterol is known to improve testosterone production in your body. Not only this, but the pumpkin seeds are also a good source of omega-3 fatty acids. So they could increase the semen volume, sperm count, fertility and also improve the blood circulation in your body.

    Study results here.

  1. Maca Root

    Being a powder from the Peruvian root, Maca Root is used as a natural libido booster since the past. This ingredient could help to enhance the concentration and motility of your sperms. You may eat this powder by sprinkling it on smoothies or even adding it with pancakes and waffles.

    The same has been confirmed here as well.

  1. Nuts

    Nuts, especially walnuts, could help to ameliorate the functioning and quality of your sperm. This is because, nuts, and especially walnuts, are a great source of omega-3 fatty acids and antioxidants. Other nuts which are a good source of antioxidants include almonds, hazelnuts, peanuts and pine nuts. However, you may be careful regarding the portion of the nuts you eat. Also, you should avoid eating chocolate covered nuts or nuts which have added sugar.

    Improved sperm quality noticed here in this study with nuts consumption.

  1. Dark Chocolate

    One of the most delicious food items to augment your sperm count is dark chocolate.  Dark chocolate is made from cocoa beans that are rich in antioxidants. Apart from this, the ingredient also contains L- Arginine which is an enzyme that could help to augment the volume of sperms.
  1. Garlic

    Out of several advantages of garlic, one of the best benefits of this ingredient is that it might increase the production of sperms in your body. The ingredient also contains Allison that could help to ameliorate the blood circulation of your body to the right organs. When the blood flows freely to the sexual organs, it may save them from any damage. Another important nutrient found in garlic is selenium that helps to increase sperm motility.

    This paper also confirms the same.

  1. Asparagus

    Being high in vitamin C, asparagus is a vegetable that has positive effects on your semen and sperm. It could combat the free radicals in your body and protect the testicular walls.  All such benefits might increase sperm quality, motility and count.

    More on this here.

  1. Fatty Fish

    The sperm of a fertile man has more omega-3 fatty acids in them when compared to the sperm of an infertile man. So you may consume omega-3 fatty acids by consuming different fatty fishes like Salmon, anchovies, sardines and herring. Not only this but omega-3 fatty acids might even improve the blood circulation to your genitals.

    You may refer to this for indepth write-up here on this topic.

  1. Fruits And Vegetables

    The major reason for eating fruits and vegetables to increase your fertility is because they consist of high amounts of antioxidants. These antioxidants might help to protect the sperms from cellular damage.

    Not only this, but they also make the sperms quite strong and speedy so that they could reach the fallopian tubes to fertilize the egg. On the other hand, different Vitamins like vitamin C and Vitamin E present in fruits and vegetables might also enhance the motility of sperm and their concentration.

    You could find vitamin E in avocados, mangoes, spinach and broccoli. On the other hand, oranges, grapefruit, tomatoes, and other such foods are a good source of  Vitamin C.

    You may also eat different foods and vegetables that are high in folate. Folate is a type of Vitamin-B that has higher antioxidant properties. This nutrient could help your sperm to stay away from any chromosomal abnormalities. Leafy green vegetables, beans and different foods may be a good source of folate.

    More information could be fund here.

  1. Pomegranate Juice

    Another powerful source of antioxidants is Pomegranate. Pomegranate juice could help to bolster the quality of your sperms. So you may make it a habit to drink one glass of pomegranate juice in the morning, or add it to a smoothie.
  1. Ashwagandha

    Ashwagandha is an ancient root that is a great aphrodisiac. This medicinal herb has been used for ages for cooking purposes. It could even augment the testosterone levels in your body and treat erectile dysfunction. You could use it either fresh or in dried form. You may even consume it in the form of tea.

    This governmental article concludes the same.

  1. Carrot

    Being a great source of beta carotene, you may consume carrots as a vegetable or even as a snack.  Beta carotene is an antioxidant that could help to maintain the health of your sperms by protecting them from free radicals. Hence, it could further increase the motility of the sperm to help it reach the egg.

    Carrot is also the part of food group that is helpful in improving the sperm quality.

  1. Lentils

    Cooked lentils could function as a catalyst in producing sperms and are even a good source of folic acid. Folic acid may help to prevent any chromosomal abnormalities. So you may consume one bowl of cooked lentils every day.
  1. Beef

    Beef and other red meats are good sources of Zinc. Besides this, you could even find selenium and folic acid on beef. All such nutrients might ameliorate your sperm health. So if you consume red meat regularly, then it may in increasing sperm production and mobility.

    On the other hand, processed meat could also affect the sperm quality.

Let Us Wrap It Up

Hence mentioned above are certain food items that you may eat to improve your sperm health. All such food items consist of essential nutrients that may help to augment sperm production and their motility in your body.

Not only this, but these food items might even enhance the Testosterone production in your body, thus improving your sexual desires.

But besides focusing on your diet, you may even need to follow certain other tips and techniques that might increase your fertility and bolster your sperm count. Such techniques could include exercising regularly, relaxing and taking less stress.

At the same time, you may also focus on certain supplements that can provide you with essential nutrients.

Leave a Reply

Your email address will not be published. Required fields are marked *