10 Foods to Increase Sperm Count (and 5 Foods to Avoid)!

One of the most significant factors affecting fertility is sperm quality and sperm count. Around 1 in every 6 couples faces fertility problems because of the reproductive issues of male partners solely. Whether you and your partner are putting efforts to conceive naturally or with the help of fertility treatments like IVF, IUI or Donor Egg IVF, sperm health is crucial.

Like other organs of our body are reliant on minerals and vitamins they receive, the reproductive system is also dependent on them. So, you need to consume good food for healthy sperm. Taking measures for good sperm health is an optimistic effort to expand your family.

Here in this post, we will discuss foods that increase sperm count, motility and quality. Also, the foods that you should avoid to ensure good sperm health. You are what you eat, so ensure that you eat right and improve your sperm count and quality.

Before we move forward to the best foods to increase male fertility, you need to know the elements of healthy sperm.

Which Factors Influence the Sperm Health?

Sperm Count: The very crucial aspect of semen quality is the number of sperm cells in semen. The more you have, the more likely it is that one of them will pass through the female reproductive system and become an egg.

Sperm Motility: Healthy sperm cells need to move. However, not every sperm moves effectively, but around 40 per cent or more need to have movement for you to be fertile.

Sperm Morphology: Sperm with rounded heads and long, strong tails are healthy. Shaped sperm are more likely to reach an egg. Here’s a list of foods that increase the sperm count and the foods that you should avoid if you want your sperm to work.

Foods That Increases Sperm Count:


Asparagus is a vitamin-C enriched vegetable that has great positive effects on sperm. By fighting free radicals and protecting testicular cells, asparagus makes way for an increase in sperm counts, their quality and motility. You can consume this sperm increasing food in a roasted or boiled state – it’s ideal in all forms.


The best food for healthy sperm count is eggs, as they are protein-packed. Eggs also protect the sperms from free radicals and improve their motility. You shall eat soft boiled eggs rather than frying them, as that enables you to get amino acids, which aids the production of healthy sperm and thus enhance fertility.


Bananas contain vitamins A, B1, and C, which help to produce better & healthier sperm cells, and have an impact on your sperm count. Bananas are greater in these nutrients and contain bromelain, a rare enzyme. This enzyme aids the body in increasing sperm quality and quantity while reducing inflammation.


Leafy vegetables contain a lot of folic acids, and one of the best leafy vegetables that you can include in your diet is spinach. Folic acid is quite essential for the production of healthy sperm. With folic acid in higher levels, you can reduce the number of defective sperms in your semen. Thus, spinach boosts the sperm’s possibility of penetrating the egg.

Dark Chocolate:

L-Arginine HCl, an amino acid found in dark chocolate, has been shown to help improve sperm count and volume. Small amounts of consumption can help sperm count to a certain extent. With all of the antioxidant benefits of dark chocolate, it should be considered a must-have for increasing sperm counts.

Pumpkin Seeds:

Another good food that increases the sperm count is pumpkin seeds. A substance named phytosterol that boosts the testosterone levels in the body is present in pumpkin seeds. So, pumpkin seeds aid to improve the sperm count and fertility in males. They also contain Omega-3 fatty acids that enhance blood circulation and semen quantity.


Healthy fats are essential for the growth of the cell membranes of the sperm cells. And nuts are a great source of healthy fats and proteins. Walnuts contain arginine content, which enhances sperm growth. The Omega-3 fatty acids in walnuts assist in boosting the blood flow to the testicles, thus stimulating the sperm volume


Garlic is a powerhouse of nutrients that boosts immunity and provides numerous health benefits. They also contain selenium and vitamin B6, both of which are required for the production of healthy sperm. It also enhances blood flow to the testicles.

Maca Roots:

Maca root is a medicinal plant from Peru, and the history of its usage in traditional medicine ranges from long back. Maca root is best used to stimulate libido and improve sperm quality in men. The maca root vegetable has a nutty flavour, and men using this vegetable as a supplement possess higher sperm volume and sperm motility.


Another vegetable that is high in vitamin C is tomato. Tomatoes also include a good amount of the plant nutrient lycopene, which gives many fruits the red colouring. This nutrient is believed to be an antioxidant having a great positive impact on male fertility.

5 Foods that You Should Avoid to Increase Your Sperm Count:

Fried Foods:

Fried foods are hard to say no to, but you should be aware that they reduce your sperm quality since they include advanced glycation end products that contribute to oxidative anxiety.

Processed Meats:

Processed meats like beef, canned meat, meat sauces, bacon, hot dogs, and more can lower your sperm count.


Daily consumption of dairy products, especially cheese, is linked to have poor sperm quality.


Most people cannot go about their day without a cup of coffee. Well, researchers say that consumption of coffee by both men and women during the weeks leading up to conception can have a grown risk of miscarriage.


Men having higher alcohol consumption can have lower testosterone levels and reduced sperm count. Consistent drinking can also impact sperm negatively.

If you’ve been trying for a baby for more than a year or six months if your spouse is over 35, you should have a male fertility exam and semen analysis at Banker IVF. Our fertility specialists will ensure you with the best guidance based on your sperm health data. 

Reasons for Low Sperm Count 

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