July 23, 2021

Super Foods to Increase Sperm Count

Super Foods to Increase Sperm Count

Parenthood is something that not just the mother needs to get ready for, Every fathers have an equally important role to play. Infertility is on the rise in modern world. According to statistics, there has been almost a 20-30% rise in infertility in recent Years.


In men, the quality of semen is the main reason of failing to impregnate the partner. Common reasons for male infertility are low sperm concentration (oligospermia), poor sperm motility (asthenospermia), and abnormal sperm morphology (teratospermia). The exact reason for the decline in semen quality is not clear, but environmental, nutritional, socioeconomic and other factors are starting to come into focus with recent research.

A study conducted by the Harvard University found that eating yellow and orange coloured fruits and vegetables had a profound effect on the health of the sperm. Yellow and orange colour in fruits and vegetables is because of “carotenoids” including beta carotene which is converted to Vitamin A in the body. It is one of the most potent antioxidants.

Sweet potato and melon were found to improve both the quantity and quality of sperms while red vegetables particularly tomatoes, which contains lycopene, improved the quantity of abnormally shaped sperms by 8-10%. Carrot helps to increase motility of the sperm, improving its chance to reach the egg.

A low sperm count has been linked with factors such as a zinc deficiency or a lack of vitamins. So, making some nutritional changes can be a great way to bring that sperm count up.

Oysters are one of the best sources of zinc, which helps sperm production

Dark chocolate contains an amino acid that has been proven to double sperm and semen volume.

Garlic contains two magic elements – allicin, which improves blood flow to his sexual organs and protects sperm from damage, and selenium, an antioxidant that improves sperm motility. One to two cloves a day is a good amount.

Banana fruit have been found to increase male libido and regulate sex hormones because of an enzyme called bromelain. They’re also full of vitamins C, A and B1 which will boost his body’s ability to produce sperm.


Deficiencies in vitamin A are a common cause of low fertility, because a lack of vitamin A makes your man’s sperm sluggish. Broccoli is packed with vitamin A, as are red peppers, spinach, apricots, sweet potatoes and carrots.

Omega-3 fatty acids increase sperm count and boost blood flow to the genitals – and walnuts are a fantastic source. Other good sources of omega-3 fatty acids are crab, salmon, chicken and pumpkin seeds.

Eggs are considered a great option to increase sperm count, as well as improve their motility. High in vitamin E and full of protein, eating eggs protect sperm cells from the free radicals that can decrease your count. These nutrients assist in the production of strong and healthy sperm, which is important to fertility.

Pomegranate fruit is known as a powerful food to increase sperm count and improve semen quality. It is full of antioxidants that fight free radicals in the bloodstream. The juice of pomegranates has been recorded throughout history as being used as a fertility booster.

Foods rich in zinc include barley, red meat, beans, etc. Zinc plays a vital role in sperm development. The mineral is found in high concentrations in testicles during the production of healthy, strong semen. So important is zinc, deficiencies of the mineral has been blamed for low sperm motility

Diet plays a very important role in male fertility. Recent research has proven that healthy lifestyle is effective in improving the chances for conception and can also help in increasing the sperm count.

Processed and fast foods are both known to be detrimental to health.Couples with high cholesterol levels take longer to conceive. A study published in the Journal of Clinical Endocrinology & Metabolism concluded that couples or either of the partner with high cholesterol found it difficult to conceive as compared to other couples.

Saturated fats do not only have an adverse effect on your heart and waistline but are also major contributory factors for low sperm count. A Harvard study has linked saturated fat intakes with sperm count suggesting that even a 5% increase in saturated fat intake could result in a decrease in sperm count.

The World Health Organisation and all health advisories recommend five helpings of seasonal fruits and vegetables daily.

So far there are very limited studies on male obesity and its effect on getting pregnant. However, all the data has pointed towards the fact that an obese male partner may mean a delayed conception.

Research has also shown that parental obesity may affect the baby’s metabolic and reproductive health. Obesity is also known to reduce the sperm concentration. Increased BMI is also associated with decreased levels of testosterone and an increase in oestrogens – causing low sperm counts and infertility. Keep that weight in check not just for your own health but also for giving your child the most healthful start. Eat healthy and exercise regularly, this is the only way to attain healthy weight and also maintain it. Both these also come with huge health benefits to every organ of the body.

Eat, exercise, stay happy and look forward for memorable parenthood.