male fertility

18 Super Foods to Increase Sperm Count - How to Improve Sperm Count?

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Men who have low sperm count need to consume super foods to increase sperm count. These foods include walnuts, dark chocolate, berries, tomato, lentils, berries, pomegranates, eggs, bananas, green vegetables, oysters, sweet potatoes, olive oil, and garlic. Foods which comprise of Vitamin C, D, E, and B12 are recommended to increase sperm count.

Low sperm count in one of the causes of infertility in men. It can be a result of natural problem, unhealthy lifestyle, exposure to harmful substances, illnesses, chronic health problems or injuries. One in six men suffer from infertility issues and almost ninety percent of such cases are because of low sperm count. There are several treatments, medications and surgeries performed to help increase the concentration of sperm. However all are reliable. It has been found that in many cases such medications instead of helping may further aggravate the issue of fertility and hormonal imbalances.

Signs and Symptoms of Low Sperm Count

Before you even know you have a condition of low sperm count, you will experience some signs and symptoms that can lead to infertility.

  • Problems with sexual function: Low sperm count can lead to difficulty in ejaculation, reduced sexual desire or erectile dysfunction.
  • Respiratory Infection: low sperm count can lead to recurrent respiratory infections and low sense of smell. 
  • Hormonal Imbalance: Low sperm count  can also lead to decrease or fall of body hair due to hormonal imbalance

If you are experiencing these conditions and want to know how to increase sperm count, then below are 18 food items to increase your sperm count:

1. Walnuts:

They are rich in omega 3 fatty acids and daily consumption of walnuts can increase sperm vitality, morphology, and motility. The blood flow to the testicles is considerably increased, which help to produce more sperm. and helps fight toxins in the bloodstream. Walnuts also have Arginine, which is an amino acid that increases the semen density and volume. 

2. Berries:

Berries are one of the best foods to increase sperm count. Strawberries, cranberfries, and blackberries contain high amount of anti-inflammatory substances, antioxidants and vitamin C that are known to improve sperm count and quality. Goji berries are the most effective, as it maintains the temperature of the scrotum for semen production. 

3. Tomato:

Tomatoes are rich in lycopene, an essential antioxidant that helps to improve sperm activity, count and improve motility Cooking the tomato in Olive oil can further increase the effectiveness, as it absorbs all the antioxidants.

4. Dark Chocolate:

Dark Chocolates taste good as well as increases sperm count. It contains an amino acid called L-Arginine, which is responsible for increasing sperm count and quality andworks against free radicals that may deteriorate the sperm quality. Eating dark Chocolate every day can progressively increase the concentration of sperms.

Dark chocolate is good for improving sperm count

5. Carrots:

Carrots contain a high amount of beta-carotene which is a good antioxidant. They help to prevent the damage of sperms, encourage the production of healthy sperms, eliminate free radicals and improve the motility of sperms, this  increases the chance of conceiving a baby. 

6. Lentils:

Folic acid is an important nutrient for male fertility, which is largely found in Lentils. It is one of the foods to increase sperm count.

7. Pomegranates:

This superfood is rich in antioxidants that improve sperm quality, increase sexual desires and improve testosterone levels in men. Consumption of pomegranate juice every day can bring great results in sperm cell concentration.

8. Eggs:

Eggs are rich in protein and Vitamin E which helps to stimulate blood cells. The nutrients in eggs can help produce healthy sperms and also improve sperm density. People who don't eat eggs are likely to suffer from infertility disorders.

eggs help improving sperm count

9. Bananas:

Bananas are highly recommended for increasing sperm concentration and motility as it contains a rare enzyme called Bromeliad. This enzyme is best for men as it balances sex hormones. Bananas also contain vitamins A, C, and B1 which increase stamina and improves the chances in the production of sperms. 

10. Green Vegetables:

Vegetables, especially green ones are your answer to how to increase sperm count. They contain folic acid which stimulates the production of sperms. Green vegetables like spinach, broccoli, green beans, and other leafy vegetables are highly recommended for men suffering from infertility issues.

11. Oysters:

Zinc is known to protect the sperm from free radical damage, therefore, Oysters, which are a good source of zinc is recommended in every state of infertility in men. Being a rich source of taurine and glycogen, it helps stimulate the reproductive system. Oysters are also known to lower the chances of reproductive defects. 

12. Sweet Potato:

Sweet potatoes also encourages increase sperm count, if prepared and consumed the right way. They excrete a chemical called beta-carotene, which converts into antioxidants. These antioxidants stimulate ROS (Reactive Oxygen Species) which help prevent sperm damage. 

13. Olive Oil:

Consumption of olive oil can help decrease cholesterol levels and improve blood flow to the testicles, thus increasing the chances of production of healthy sperms. Olive is considered as one of the best sperm count increase food.

14. Garlic:

Eating garlic regularly can improve blood flow. The flow of blood to the testicles can encourage sperm growth and protects the sperm from any kind of damage. Garlic also contains allicin and selenium which are active nutrients for increasing motility.

garlic is known for boosting immunity

15. Pumpkin Seeds:

These seeds are rich in antioxidants and amino acids, which improve the chances of fertility in men by increasing the levels of testosterone, sperm count, motility and vitality.  They contain antioxidant, essential amino acids, and phytosterols, which enhance fertility in men. You can consume raw and organic pumpkin seeds topped on salads, cereals, and smoothies. 

16. Citrus Fruits:

Fruits like oranges and lemon has high concentration of Vitamin C which helps increase the concentration of sperms. They protect the sperms from damage and prevent blockage and infections. 

17. Ginseng:

Ashwagandha or Indian Ginseng contains aphrodisiac which is great for sperms. It helps improve sperm count and motility. It is commonly consumed by mixing with milk or water. 

18. Fenugreek seeds:

These seeds are a traditional remedy for high sperm count. They help in increasing testosterone levels which thereby help in improving the density of sperms.

Food with high concentration of vitamin B 12, C, D, and E are ideal for improving sperm quality. Coenzyme Q10 an antioxidant found in beef and chicken also help in improving sperm count. You should regularly provide your body with vitamins and eat healthy foods to increase sperm count.

For the development of healthy sperm, eating healthy food and maintaining an active lifestyle is very important. Overweight, exposure to harmful substances and consumption of tobacco and alcohol can also largely affect the density and quality of sperms. Exposure to toxins can also cause the sperm count to decrease and can cause infertility but by eating these fruits on a daily basis you can maintain or increase a healthy concentration of sperms.

Dr. Surveen Ghumman

About The Author

Infertility Specialist, Obstetrician Dr. Surveen Ghumman
Delhi

Dr. Surveen Ghumman is an infertility specialist and gynecologist specializing in IVF, Reproductive Endocrinology, Recurrent failures of implantation, Embryology, Fertility preservation and Surrogacy. Dr. Surveen has completed MBBS from Christian Medical College, Ludhiana in 1986 and MD in Obstetrics and Gynecology from Government Medical College, Amritsar in 1991. She has also pursued certificate courses in ART and Clinical Embryology from Manipal University and fellowships in Minimal Access Surgeries. She has also pursued Micromanipulation in ART in the year 2011. Dr. Surveen is practicing at The Fertility Clinic IVF Solutions and Max Super Specialty Hospital. For more information, visit elawoman.com

7 Comments

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Rajnesh Duggal

I have garlic and olive oil regularly and I must say, I can feel the positiveness. I feel stronger and motivated.

Oct. 2, 2018, 7:36 a.m. 5.0

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Matt Leavoy

I was diagnosed with low sperm count, Thanks for sharing this. I got lots of useful items from this article.

Aug. 31, 2018, 5:32 p.m. 4.5

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Ashish Valmiki

I like to have dark chocolates and after reading this, I will add it to my regular diet.

Aug. 31, 2018, 4:34 p.m. 4.5

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Chetna Yadav

Men can have yoga and regular exercise to increase their sperm count. They can also track their sperm count from home semen tests kit.

July 12, 2018, 7:30 p.m. 5.0

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Anshul Kakkar

If it has eggs and chocolate involved among the foods to increase sperm count, my sperm count is going to be the highest.

June 2, 2018, 4:21 p.m. 5.0

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Sushmita Palak

Very informative article for the male. Keep sharing these type of articles.

April 25, 2018, 8:25 p.m. 5.0

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Jadhavrao Patil

After reading this article, I have added eggs and dark chocolate in my diet. It proved to improve my overall health as well.

March 3, 2018, 10:35 p.m. 4.5

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