18 Best Foods to Improve Sperm Count and Quality

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Male fertility can be supported by maintaining an active lifestyle, reducing stress levels, and adjusting diet and lifestyle habits. It’s possible that taking certain supplements will help you increase your sperm count as well.

You have found the right place if you are interested in learning how to increase sperm count and motility by consuming certain foods.

The good news is that men constantly produce new sperm, and many of the problems that lead to poor sperm health may be resolved by avoiding foods and other practices that affect sperm health and consuming foods that boost sperm count and motility.

It doesn’t matter how you’re trying to start a family; paying attention to your sperm health is important either way. In the following article, we will discuss 18 foods that are shown to increase sperm count.

Does Banana Increase Sperm Count

Bananas are rich in vitamins and minerals such as Vitamin C, A, and B1, which are believed to boost fertility in men. The nutrient content in bananas, especially the high levels of vitamin C and antioxidants, can contribute to improved sperm quality by protecting sperm from oxidative damage and increasing sperm count and motility. Furthermore, bananas contain an enzyme called bromelain, known for its anti-inflammatory and anticoagulant properties, which may also support sperm function and health. However, while bananas can be a healthy part of a diet aimed at improving fertility, they should be consumed as part of a balanced and varied diet.

Best Sperm Increase Food

1. Eggs

Because of the high protein content, eggs are a nutritious food choice that can help increase the number of sperm in the body. Eggs not only improve the mobility of sperm but also shield them from the damaging effects of free radicals.

The nutrients found in an egg contribute to the production of healthier and more robust sperm, which in turn helps to improve fertility.

Eggs - Food to Improve Sperm Count

2. Spinach

Spinach - Food to Improve Sperm Count

Folic acid plays a crucial role in developing normal, healthy sperm. Folic acid can be found in leafy vegetables in high concentrations, and spinach is an excellent choice for supplementing your diet.

The number of abnormal sperms found in the semen is reduced when higher levels of folic acid are present, which in turn leads to an increase in the likelihood that the sperm will be able to penetrate the egg successfully.

3. Bananas

Bananas contain vitamins such as A, B1, and C. This can improve the production of sperm cells in the body. These vitamins also affect the total number of sperm.

Bananas have a high concentration of these vitamins and are an excellent source of a unique enzyme known as bromelain. 

Inflammation can be avoided by taking this enzyme, which also assists the body in improving the quantity and quality of its sperm.

Bananas - Food to Improve Sperm Count

4. Maca Roots

Maca Roots - Food to Improve Sperm Count

It is well known that the roots of the maca plant can increase sperm counts and fertility. Men who take this herb as a supplement are more likely to have an increased volume of semen and possess sperm that move more fluidly.

5. Asparagus

The vegetable asparagus is rich in vitamin C and has been shown to improve the health of sperm in several different ways.

It fights free radicals and safeguards testicular cells, enabling better sperm counts, greater motility, and general sperm quality.

Asparagus_ - Food to Improve Sperm Count

6. Dark Chocolate

Dark Chocolate_ - Food to Improve Sperm Count

A specific amino acid, L-Arginine HCl, can be abundant in dark chocolate. This amino acid has been shown to contribute to increased sperm counts and volume.

A moderate amount of consumption has been shown to impact sperm counts positively.

7. Walnuts

Nuts are an excellent food choice because they contain healthy fats and protein. Healthy fat is necessary for the formation of the cell membrane that surrounds sperm cells.

These omega-3 fatty acids help boost the volume of sperm by increasing blood flow to the testicles, which in turn helps the testicles produce more sperm.


Walnuts - Food to Improve Sperm Count

The presence of arginine in walnuts is one factor that contributes to an increased sperm count. Walnuts contain antioxidants, which help eliminate toxins in the bloodstream. Walnuts also help.

8. Pumpkin Seeds

Pumpkin Seeds - Food to Improve Sperm Count

Pumpkin seeds contain phytosterol, which improves the body’s testosterone production. Phytosterol can be found in pumpkin seeds.

This contributes to an increase in the total number of sperm and fertility. These seeds also have omega-3 fatty acids, which help improve blood circulation and increase the volume of sperm.

9. Beef

Beef is one of the many types of food that can help maintain a healthy sperm count and motility.

Zinc, selenium, vitamin B12, carnitine, and other important nutrients for sperm motility, sperm development, and overall sperm health are all found in high concentrations in this substance.

Beef - Food to Improve Sperm Count

10. Liver

Liver - Food to Improve Sperm Count

It has been established that various vitamins, including vitamins A and B12, folate, and Co Q10, all play an important part in maintaining male fertility. The liver is an excellent source of all of these vitamins.

11. Tomatoes

Tomatoes, in addition to being an excellent source of vitamin C, also have a sizeable quantity of the phytonutrient lycopene contained within their flesh.

Lycopene is the pigment responsible for the red color found in various fruits. It is widely acknowledged as a potent antioxidant with various advantageous effects on male fertility.

Tomatoes - Food to Improve Sperm Count

12. Amla Berry (Indian Gooseberries)

Amla Berry - Food to Improve Sperm Count

In a manner comparable to that of garlic, it has been demonstrated that whole amla berries have a beneficial impact on the quality of sperm and on male fertility.

The antioxidant power of amla berries is well-documented. Berries, specifically amla berries, were found to have the highest antioxidant capacity out of thirteen different berries.


There is a substantial body of research that demonstrates that antioxidants can improve male fertility, specifically the quality of sperm.

Antioxidants protect our organs and cells from potentially damaging reactive oxygen species, including those involved in spermatogenesis and other male fertility-related processes.

Amla berries may be a bit difficult to locate, but their high levels of antioxidants certainly merit a place on our list of foods that increase sperm count and motility.

13. Garlic

Garlic is a well-known food that can help increase the motility of sperm, so many people include it in their meals. According to several studies, the compound found in garlic, known as s-allyl cysteine, can increase both testosterone levels and the number of sperm produced.

Garlic - Food to Improve Sperm Count

14. Oysters

Oysters- Food to Improve Sperm Count

There is a scientific explanation for why oysters are considered to have aphrodisiac properties. They have the highest amount of zinc in a single serving compared to other foods.

It is sufficient to note that they contribute to an increase in both the production of semen and the mobility of sperm.

15. Guava

The flavour of the guava fruit (Psidium guajava) is unlike that of any other fruit. The nutrient profile of guava fruit shows that it is rich in many useful nutrients. Vitamin C, lycopene, fibre, and antioxidants abound in abundance.

It has been demonstrated that consuming vitamin C significantly improves the motility, count, and morphology of sperm. Vitamin C is a powerful antioxidant.


Guava- Food to Improve Sperm Count

Researchers gave men Vitamin C supplements for the purpose of one of their studies. Because these men were taking vitamin C, the mean sperm motility that was first at 31.2% increased to 60.1%.

16. Kiwis

Kiwis - Food to Improve Sperm Count

Kiwis are delightfully sweet little fruits that blend up wonderfully in smoothies. Compared to other types of fruits typically eaten, kiwis have relatively high levels of vitamins E and C.

A single serving provides approximately 20% of the recommended daily value for vitamin E and more than 200% of vitamin C. It has been demonstrated that vitamins C and E, when taken separately, can increase sperm motility and count.


However, when these vitamins are taken together, their beneficial effects are multiplied. Although both vitamins are considered to be dietary antioxidants, their roles in the body are quite distinct from one another.

They each target and reduce a different type of harmful free radical, which causes them to reduce inflammation in a manner that is distinct from one another but complementary.

Vitamins C and E, when taken together, have been demonstrated to improve sperm parameters more effectively than either vitamin alone.

17. Oranges

Oranges, regardless of their flavor (sweet or sour), preparation (peeled or juiced), and vitamin C content, are extremely nutrient dense.

As mentioned, vitamin C has many positive effects on one’s health, including stimulating the immune system, preventing damage to our cells, and increasing male fertility.


Oranges - Food to Improve Sperm Count

About 160% of the vitamin C recommended for daily consumption can be found in just one cup of oranges. Oranges are delicious and nutritious for anyone looking to improve their sperm count.

18. Pomegranates

pomegranate - Food to Improve Sperm Count

This delicious fruit is well-known for its potent ability as a nutrient-dense food to raise sperm count and enhance the quality of sperm.

It is loaded with antioxidants, which defend against the damage caused by free radicals in the bloodstream. They can destroy your sperm and significantly lower your sperm count if left unchecked.

Pomegranate juice has a long history of use as a natural fertility enhancer, which can be found documented throughout history.


Infertility is a relatively common condition that impacts many men worldwide. If you are having trouble conceiving a child, one thing you can do is work on getting your overall health in better shape. You can get in touch with a fertility doctor for further procedures.

A healthy lifestyle should include many of the habits discussed in this article. It has been demonstrated that the consumption of fruits can increase the number of motile sperm as well as their overall motility.

Frequently Asked Questions

Eggs are a good option for breakfast food. If you want to make it easier for your body to absorb nutrients like amino acids, you should try boiling your eggs. Its one of the best foods to increase the number of sperm in your body.

Consuming nuts such as almonds, walnuts, and hazelnuts have been shown to help increase sperm count.

Pineapple is a good source of zinc, vitamin C, vitamin B1, and vitamin B6, all of which boost sex drive and enhance sperm quality and count.

Picture of Dr. Rukkayal Fathima
Dr. Rukkayal Fathima

Dr Rukkayal Fathima, India's Leading Gynaecologist and the best fertility doctor in Chennai. She has 11+ years of experience and treated 1000+ patients. She finished her M. S., Obstetrics and Gynaecology from the Institute of Obstetrics & Gynaecology (Madras Medical College), Chennai. She is a visiting consultant at St. Isabelle Hospital, Motherhood Hospital, Rainbow Hospital & Mehta Hospital. Dr Rukkayal Fathima specialises in Obstetrics care, Early Pregnancy Scan, IVF, ICSI, TESA/Micro TESE, Menopause advice, Gynaecological surgeries and endoscopy. She is a Co-Founder of Hive Fertility, the Best Fertility Center in Chennai.

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