Male Fertility: Foods To Increase Sperm Count, Volume And Quality

Stir fried beef with strawberries - Foods for sperm count, volume and quality
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Infertility affects one in every six couples. Researchers estimate that one in every three cases is due to fertility problems in the male partner alone. One of the causes of male infertility is low sperm quality. One important element of sperm quality is sperm count. Sperm count is the concentration of sperm cells in a given amount of semen. The good news is sperm count and volume can be improved through food.

Foods to increase sperm count and sperm volume

Foods rich in Vitamin C help improve fertility rates among men by enhancing sperm count and motility. Equally beneficial are foods rich in zinc. Zinc deficiency leads to low fertility levels, low testosterone, and low sperm motility. Antioxidant-rich foods lead to healthy sperms. Fruits and vegetables aid in sperm production.

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Dark chocolate

L-Arginine, an amino acid in chocolate is known to increase sperm volume as well as improve the intensity of your orgasms.

Leafy green vegetables

Leafy green vegetables, most notably spinach are rich in folic acid which plays a key role in male fertility. Studies show that men taking high levels of folic acid every day have fewer chances of sperm abnormalities. They boost sperm production and improve sperm count.


Eggs are a basic superfood for increasing sperm count. They are also rich in zinc, vitamin E, and protein which help in motility.

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Bananas are an obvious choice for increasing sperm production. This phallic-shaped fruit is rich in vitamin B1, vitamin C, and magnesium which increase sperm mobility and sperm production. Bananas contain a rare enzyme called Bromelain which helps boost sperm count and motility.

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Asparagus is rich in vitamin C which helps protect sperm from damage. It even helps increase sperm count and the chances of reproduction by boosting mobility.


Garlic has been used to treat physical ailments for centuries. It is a potent aphrodisiac and is effective in boosting sperm volume. It contains a compound called allicin which improves blood flow to the male sexual organs. Allicin also increases sperm production and semen volume. Lifestyle: 10 Health Benefits Of Adding Garlic To Your Food

Berries (including goji berries)

Goji berries are an Indian superfood with numerous benefits. They help improve mood and the temperature around the scrotum sac, making it optimal for sperm production. Its antioxidants help improve sperm motility and fertility.

Other berries including raspberries, strawberries, cranberries, and blueberries have antioxidants and anti-inflammatory properties that increase the quality and production of sperm. Lifestyle: The Benefits Of Berries And Some Of The Important Berries To Eat


Walnuts are rich in omega-3 fatty acids which increase sperm count as well as improve blood flow to the penis. Lifestyle: The Benefits Of Nuts And The Most Nutritious Ones To Eat

Pumpkin seeds

Pumpkin seeds contain phytosterols which are known to improve testosterone production. It increases sperm production as well as semen volume. The seeds also contain essential fatty acids which improve blood flow to male reproductive organs. 8 Amazing Health Benefits Of Pumpkin Seeds


Tomatoes are a rich source of lycopene, an antioxidant believed to improve sperm motility, structure, and activity. Research reveals that regular consumption of tomato juice can improve sperm motility in infertile men. Lifestyle: 7 Benefits Of Tomatoes For Your Health

Olive oil

Regular consumption of olive oil improves semen and sperm count. It acts by lowering the LDL “bad” cholesterol levels, stimulating oxygen flow to the testicles, and allowing the formation of healthy sperm. Health Benefits Of Including Olive Oil In Your Diet


Ginseng, also known as Ashwagandha is an aphrodisiac root in traditional medicinal practices. One study found that the use of Asian ginseng increased testosterone levels and sperm count.

Fatty fish

Fatty fish are a great source of zinc and omega-3 fatty acids which boost sperm quality. Omega-3 acids also raise dopamine levels in the brain which trigger arousal. Lifestyle: 8 Health And Nutritional Benefits Of Fish


Pomegranates are rich in antioxidants. Studies show that antioxidants stimulate sperm production. The juice in particular benefits sperm count and can be taken daily.


Fenugreek is a popular traditional ingredient in Indian households. It is used for increasing sperm count and libido. Lifestyle: 7 Health Benefits Of Fenugreek

Beef and pork chops

Here’s an excuse to eat some meat if you needed one. Pork chops are rich in zinc and muscle-building protein. Beef is a great source of zinc, folic acid, and selenium which improve sperm health and assist in sperm production and mobility.

All the best!

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