16 Foods that will 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.

Table of Content

1.0 What are the factors that affect sperm formation?
1.1 Lifestyle Choices
1.2 Diet and Nutrition
1.3 Stress Levels
1.4 Medical Conditions
1.5 Environmental Exposures
2.0 Which food can I eat to boost my sperm?
3.0 5 Foods that You Should Avoid to Increase Your Sperm Count
4.0 Why Choose Banker IVF For Infertility Treatment?

What are the factors that affect sperm formation?

Lifestyle Choices

Habits like smoking, excessive alcohol consumption, and illicit drug use can harm sperm quality.

Diet and Nutrition

A balanced diet rich in vitamins and antioxidants can support healthy sperm production.

Stress Levels

Chronic stress may affect hormonal balance, potentially impacting sperm quality.

Medical Conditions

Conditions like diabetes and infections can affect sperm health.

Environmental Exposures

Prolonged exposure to environmental toxins or excessive heat can harm sperm.

Must Read Abnormalities in Sperm: Understanding Male Infertility

Which food can I eat to boost my sperm?


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.


Known for their high zinc content, oysters support healthy sperm production and motility.


Pomegranate, a fruit high in antioxidants, lowers oxidative stress, which is a common contributor to sperm problems.


Turmeric is a beneficial addition to your diet since it contains the active ingredient curcumin, which has strong antioxidant qualities.


Fenugreek has been traditionally used to increase libido since ancient times. Fenugreek can increase testosterone levels, which will increase the sperm count.


This fruit contains citrulline, an amino acid that can help relax blood vessels and improve blood flow, potentially benefiting erectile function and sperm production.


Almonds are enriched with vitamin E and zinc, which have been known to enhance sperm health. They also provide essential fatty acids to the body, which play an important role in reproduction.

Must Read 16 Foods that will Increase Sperm Count (and 5 Foods to Avoid)!

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.

In the journey towards parenthood, ensuring good sperm health is a vital step. Your diet plays a significant role in supporting healthy sperm production and motility.

Must Read Why is a sperm analysis test required?

Why Choose Banker IVF For Infertility Treatment?

Banker IVF understands the importance of comprehensive fertility care, and that includes lifestyle and nutritional guidance to optimize your chances of success. While these foods can positively impact sperm health, it’s essential to remember that fertility is a complex matter, and individual factors vary. If you’re experiencing fertility challenges, consider consulting with Banker IVF’s experienced team, led by the best fertility doctor in Ahmedabad, to explore personalized solutions and embark on your path to parenthood with confidence.

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.

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