foods to increase sperm count and fertility

17 foods to increase sperm count and fertility

Do you know a man who is diagnosed with low fertility? If so, ask him to read this article entitled ’17 foods to increase sperm count and fertility’

Tomatoes foods to increase sperm count and fertility

Tomatoes are one of the best sources of Lycopene. Many studies are published in various scientific journals of international repute that proves the efficacy of Lycopene in improving sperm count, sperm motility, and sperm shape. To cut the long story short, tomatoes are beneficial for men diagnosed with Azoospermia, Oligozoospermia, Asthenozoospermia, and Teratozoospermia.

Walnuts foods to increase sperm count and fertility

Walnuts are rich in omega 3 fatty acids. The outer layer of sperms is highly lipophilic in nature. This lipophilic nature of sperm promotes acrosomal reaction (binding of sperm to the ovum). Omega 3 fatty acids in sperm help in restoring the lipophilicity in sperm’s outer layer to normal. Also, Omega 3 fatty acids play an important role in the structure of sperm cells. Many studies have revealed that Omega 3 fatty acids help in improving the structure of abnormal sperm forms i.e., Teratozoospermia.

Omega 3 fatty acids improve the circulation to the genitals which help in supporting the prostate and other elements needed for reproduction. It also helps in lowering the blood pressure which helps with erectile dysfunction.

Pumpkin seeds foods to increase sperm count and fertility

Pumpkin seed is rich source of Zinc. Zinc plays an important role in sperm development as well as in the production of Testosterone. Moreover, pumpkin seeds are rich in several other vitamins and minerals that are essential for the production of sperms.

Zinc improves sperm density, viability, and motility. Zinc also reduces the impact of Cadmium toxicity in smokers.

Other sources that are rich in zinc are Oysters, Turkey, Lobsters, and Mussels.

Lentils foods to increase sperm count and fertility

Lentils are rich in folic acid. Folic acid improves the sperm count and sperm density. It has been found that men with a lower dietary intake of folic acid have higher rates of chromosomal abnormalities in sperm.

Blueberries foods to increase sperm count and fertility

Blueberries are rich in Quercetin and Resveratrol. Quercetin improves the sperm density and sperm motility while Resveratrol improves the sperm count and sperm motility.

Pomegranates foods to increase sperm count and fertility

Pomegranates are rich in antioxidants which improve the blood circulation. It also improves the testosterone levels and sperm quality. It also increases sex drive. Antioxidants in pomegranate protect the outer lipophilic layer of sperm cells from oxidation by free radicals.

Dark chocolates foods to increase sperm count and fertility

Dark chocolates are rich in amino acid L – arginine. Testicles need arginine to produce spermine – a polyamine responsible to stabilize and preserve human DNA. It ensures mobility of sperms and plays an important role in cell division itself.

Water foods to increase sperm count and fertility

Water helps in removing the toxins and free radicals from the body. Do not take beverages or other soft drinks to increase your water intake.

Garlic foods to increase sperm count and fertility

Garlic is rich in Allicin and selenium. Allicin is an antioxidant which protects the sperm cells from oxidative damage. It also improves the blood flow to the sexual organs. Selenium improves the sperm count, sperm motility, and structural integrity.

Banana foods to increase sperm count and fertility

Bananas are rich in vitamin C, A and B1 which are essential for sperm production. Banana also contains an enzyme called bromelain which increases the libido and regulates the sex hormones.

Broccoli foods to increase sperm count and fertility

Broccolis are rich in vitamin A. vitamin A is essential for sperm motility.  Other rich sources of vitamin A are red peppers, spinach, apricots, sweet potatoes, and carrots.

Papaya foods to increase sperm count and fertility

Papayas are rich sources of vitamin C, A, and antioxidants. While vitamin A is beneficial for sperm motility, vitamin C and other antioxidants from papaya protect the sperm cells from oxidative damage. Vitamin C also has DNA protecting abilities.

Other foods rich in vitamin C are lemon, orange, bell peppers, kiwi fruit, strawberries, and kale.

Asparagus foods to increase sperm count and fertility

Asparagus is rich in antioxidants and vitamin C. it also increases the semen volume.

Ginseng foods to increase sperm count and fertility

Ginseng is an aphrodisiac. It improves the testosterone levels.

Carrots foods to increase sperm count and fertility

Carrots are rich in vitamin A and beta carotene. Beta carotene supports the spermatogenesis process. As mentioned earlier in this article, vitamin A is beneficial for sperm motility.

Almonds foods to increase sperm count and fertility

Almonds are rich in vitamin E. vitamin E protects the sperm DNA. It also protects the sperm cells from oxidative stress.

Strawberries foods to increase sperm count and fertility

Strawberries contain coenzyme Q10. Coenzyme Q10 improves sperm density, sperm motility, and sperm morphology. Other foods rich in coenzyme Q10 are beef, marinated herring, rainbow trout, salmon, organ meats, eggs, peanuts, strawberries, oranges, raw broccoli and sesame seeds.

Other tips to improve fertility in men

  • Include organic foods in your diet. Pesticides are known to decrease the fertility in men. Pesticides mimic estrogen which causes a decrease in testosterone levels in the body. Normal testosterone levels are necessary for sperm production.
  • Strictly avoid soy foods. Soy foods also mimic estrogen which causes a decrease in testosterone levels in the body.
  • Avoid dairy products as much as you can. Conventional dairy products contain estrogen, which as mentioned above, reduces the level of testosterone.
  • Strictly include Spirulina. Spirulina contains all the nutrients that are beneficial in boosting fertility in men.
  • Strictly avoid soft drinks and diet colas. Aspartame is used as a sweetener in these drinks. Aspartame is linked to low sperm count and sperm DNA damage.
  • Strictly avoid alcohol as it increases the sugar levels. High sugar levels mean high levels of AGE (Acylated glycation end products – end products of carbohydrate metabolism). These AGE’s are free radicals which damage the sperm cells.
  • Avoid anabolic steroids.
  • Avoid cigarette smoking.
  • Avoid saw palmetto.
  • Avoid marijuana.

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By |2017-12-20T13:17:34+00:00August 7th, 2017|Male infertility|9 Comments

About the Author:

B. Pharm (K.L.E. society's S.V.V. Patil College of Pharmacy, Bengaluru) M. Pharm (Maharishi Arvind Institute of Pharmacy, Jaipur)


  1. tipu August 11, 2017 at 4:45 pm - Reply

    Thanks. You have put almost every food in this list.

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  2. John January 11, 2018 at 10:48 am - Reply

    Hi Druv,

    You shared such a valuable information in short manner that I like it. This article will help everyone, who is facing the issue or not. these type of blogs help readers and I am fortunate that I found it.


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