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11 best food to increase sperm count (2)

In males, only a single sperm among millions will fertilize the female egg to get the offspring which means the healthiest and the best quality sperm defeats. Therefore, do not rely only upon the natural health of the sperm but live a quality lifestyle for overall health including sperm. In this context, the Fertility Cure’s best team of physicians has recommended the 11 best foods to increase sperm count. 


Recommended: 11 Best Foods To Increase sperm count.

The specific 11 best well-balanced foods are targeted, researched, proven, and recommended to increase sperm count. They include:

  1.  Oysters: High zinc concentration is necessary for sperm production and motility. Oysters are recommended for their good zinc content, rich in Vitamin B12, selenium, and Vitamin D but they are expensive. Hence supplementation with Zinc tablets can suffice oyster costs.
  1. Nuts: Nuts are rich in omega-3 fatty acids, B6, folate, antioxidants, and zinc that help enhance sperm count and motility. They include walnuts, pecans, almonds, hazelnuts, Brazil nuts, and peanuts. Walnut is highly recommended as it has essential antioxidants like vitamin E & polyphenols that protect sperm cells from damage caused by harmful substances in the body. Eating food like walnuts as part of a balanced diet can improve overall reproductive health.
  1. Seeds: The most recommended seeds are pumpkin seeds, chia seeds, flaxseed, and sunflower seeds. They contain zinc, vitamin E, antioxidants, and omega-3 fatty acids which are essential for sperm count.
  1. Garlic: Garlic is one of the richest sources of selenium & allicin. Selenium, an antioxidant boosts sperm motility, while allicin improves blood flow in reproductive organs and protects sperm from damage.
  1. Pomegranate: Pomegranates are highly nutritious with a rich variety of antioxidants that promote health benefits. Drinking pomegranate juice reduces a harmful substance known as malondialdehyde in the blood. This substance negatively affects sperm cells. 
  1. Fatty fish: Fishes like salmon, herring, sardines, and anchovies are recommended for your diet because they are rich in omega-3 fatty acids, Vitamin B12, Arginine, and Aspartic acid that are important for the structure and formation of sperm cells. Omega-3 fatty acids also increase sperm count, motility, and morphology.
  1. Beef: Beef is a rich source of Zinc, Vitamin B12, selenium, etc. These nutrients contribute to sperm count, motility, and morphology. 
  1. Asparagus: Asparagus is beneficial for men who are looking to increase their sperm count. It has rich levels of Vitamin C which helps to maintain the quality and quantity of sperm.
  2. Avocados: This fruit is considered a powerhouse in enhancing sperm health. It comprises folate, vitamin E, and zinc, which are essential nutrients needed for optimal sperm count and motility. It has other various contributions to male reproductivity, improving its health and quality. 
  1. Dark chocolate: Dark chocolate content rich in antioxidants and contains L-arginine, a compound associated with improved sperm count and motility.
  1. Tomatoes: Tomatoes contain lycopene and a powerful antioxidant. They are ingredients that increase sperm count for men. Ketchup and sauces are also an alternate food for tomatoes.

How to make sperm stronger for pregnancy?

There are various environmental factors responsible for sperm tendency. The best ways to make sperm stronger for pregnancy are discussed below:

  1. Always follow a healthy diet: Daily, one should opt for plenty of fruits and green leafy vegetables, which are rich in antioxidants that can help improve stronger sperm health.
  1.  Keep the body cool: Increased scrotal or testicular temperature is likely to affect sperm health. Avoid hot tubs and saunas, reduce sitting time, and refrain from putting laptops/cell phones on your lap to prevent temperature rise in the scrotum.
  1. Regular exercise: Always keep your body in active mode by doing 10-30 minutes of exercise. It keeps the heart pumping, maintains a healthy weight, and ensures blood circulation. Exercises like running, jogging, and weight-lifting make your sperm stronger.
  1. Always balance the body weight: Increased body mass index (BMI) decreases sperm count and sperm movement. Reducing weight and keeping normal significantly improves the volume of semen, sperm motility, and overall sperm health. So, go to the gym regularly or work out at home to keep your body weight healthy.
  1. Walk away from STIs: Sexually transmitted infections (STIs) like chlamydia & gonorrhea can cause male infertility. Therefore, avoid multiple sex partners and always use protection during intercourse or choose a mutually monogamous relationship with a partner who isn’t infected. 
  1. Manage stress: Stress impacts sexual activities and disturbs the hormones needed to produce sperm. Most importantly, stress conditions sperm motility (movement) and morphology can be infected causing fertility problems. Therefore, one should manage the stress level to improve the quantity as well as the quality of sperm. Go out and do moderate physical activity.
  1. Get efficient sleep: Lack of sleep can affect your reproductive health and impact sperm count as well as overall health and well-being. Therefore, get enough sleep at least 7 hours at night and 1-2 hours a day. It encourages overall body functions and daily activities.
  1. Avoid these habits: Quit smoking, limit alcohol consumption, stop using recreational drugs, and be very careful in exposure to other toxins like harmful chemicals, pesticides, lead, and other toxins—such harmful activities directly lower sperm quantity, quality, impotence, and decreased sperm production.

What food produces sperm faster?


The Fertility Cure team has listed the most common foods that can produce sperm faster. Below are the represented table lists of such foods:

Foods to increase sperm production faster
Almonds Pumpkin seed Lobster  Orange juice
Beans Asparagus  Oysters Grapefruit juice
Turkey Spinach Mussels Fresh lemon juice
Bananas Citrus fruits Maka roots Pomegranate juice
Walnuts Avocado Lentils  Dark chocolate
Hazelnuts Broccoli Fish Carrots
Garlic  Goji berries Eggs Fenugreek


Best food for sperm recovery

There is good news for males, as generally any potential damage of sperm quality caused by lifestyle factors can be reversed, as new sperm are produced on average every 3 months. Some of the most recommended foods for recovering sperm count and sperm quality are listed below:

  • Citrus Fruits: Oranges, lemons, and grapefruits are rich sources of antioxidants and vitamin C, they are the best ingredients for boosting sperm health.
  • Lentils: Lentils have a good content of folic acid. Folic acid is an essential nutrient for strong, healthy sperm recovery. 
  • Carrots: Carrots are rich in beta-carotene, which improves sperm motility.
  • Limit alcohol: If you’re habitual drinkers then you must limit drinking because alcohol weakens the activities of the sperm. 
  • Eat more antioxidant-rich foods.
  • Drink milk: Drink only low-fat, skim, or milk alternatives like almond or coconut milk.


Male fertility is well known to be impacted by their consuming foods. A healthy sperm count signifies a man’s normal fertility. The sperm cells must be good quality, motile (strong swimmers), have good morphology (good shapes), and must have other required parameters to be viable and fertilize the female eggs. If you have concerns about your sperm count then understand the described above “11 Best Foods To Increase sperm count”. These foods can boost your sperm count, motility, and overall sperm health. Small changes in diet choices can have a significant impact in this direction. Apart from that, always connect with your doctor to learn about various treatment options to help improve your fertility. At Fertility Cure, the team offers a wide range of tests with free consultations and affordable prices. 



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