Best food to increase sperm count and Motility to Boost Male Fertility

Best food to increase sperm count and Motility to Boost Male Fertility
Male Infertility

Posted Date: April 22nd, 2024

Male fertility is an important part of reproductive health and in determining fertility levels factors like sperm count and motility play an essential role. Sperm count related to the concentration of sperm cells in a given amount of semen. On the other hand, sperm motility refers to the ability of sperm cells to move efficiently. Generally, lower sperm count and bad motility can impact a man’s ability to become a father. However, consuming a nutrient-rich diet can help improve these parameters. In this blog, we will discuss on how to increase sperm count by food and offer practical tips to boost male fertility. So, scroll down to know more!


What is sperm count?


As we said above, sperm count refers to the total number of sperm cells which is present in a given amount of semen. It is measured per milliliter (ml) of semen. Generally, 15 million sperm per milliliter or higher is considered healthy sperm count. If other parameters like sperm motility and morphology are sufficient then sperm counts slightly below this range also considered normal.


How does sperm count affect male infertility?


Sperm count plays an important role in male infertility because it directly related to the chances of fertilizing female eggs. Oligospermia also known as low sperm count can significantly reduce the chances of conception. Similarly, Asthenospermia (poor sperm motility) also reduces fertility as it makes difficult for sperm cells to swim toward the egg effectively.


Furthermore, factors like hormonal imbalances, lifestyle choices, environmental factors, and genetic predispositions also contribute to the low sperm count and motility. Hence, addressing these factors through semen-producing foods can help improve these fertility factors.


9 Foods to Increase Sperm Count and Motility Naturally


There are many food to increase sperm count and motility, you can consume:


1. Oysters: Oysters are beneficial superfoods for male fertility as it extremely rich in zinc and known to increase sperm motility fast. It also increases Libido and support healthy testosterone levels and sperm production. Consuming zinc-rich food can be helpful to boost the quality of sperm count and motility.


2. Spinach: Spinach is the best food for healthy sperm as it is packed with antioxidants like folate and Vitamin C and super-rich in folic acid. If you are looking for the best Indian food to increase sperm count then spinach is one of them to consider. The folic acid in spinach is responsible for having a chance of good amount of sperm penetration into the egg.


3. Walnuts: Nuts are high in omega-3 fatty acids, which is responsible for enhancing sperm quality and motility. Walnuts are the best food for sperm recovery as they increase the sperm count in men and are known for removing toxins from the bloodstream because of their antioxidant properties.


4. Pumpkin seeds: Pumpkin Seeds known for boosting testosterone levels and improve sperm quality as it also a good source of zinc and antioxidants. This sperm increase food also contain omega-3 fatty acids that improve blood circulation level and increase semen volume.


5. Avocado: With high levels of folate, vitamin E, zinc and healthy fats, avocados support the sperm membrane integrity and overall male fertility. Avocados provide all the essential nutrients that are needed for healthy sperm count and motility.


6. Berries: Berries like blueberries, strawberries, and raspberries protect sperm from oxidative stress or DNA damage as they are rich in antioxidants. Consuming fertility-boosting foods are effective for male fertility as it also helps with sperm motility and overall sperm health in men.


7. Eggs: Eggs considered to be the best fertility superfoods to increase male fertility. Eggs are packed with minerals and nutrients such as vitamin K, vitamin D, vitamin B6, vitamin E, calcium, and zinc. The nutrients present in eggs help increase sperm production and known as good cholesterol because it improves HDL and one of the good foods for male fertility.


8. Bananas: Bananas are rich in vitamin C, vitamin B6, and potassium that aid in regulating hormone levels and responsible for sperm recovery. Thay are filled with high levels of tryptophan, that can convert into serotonin that helps with depression and enhances memory. Bananas increase the sex drive in men and good food for healthy sperm.


9. Dark chocolate: Dark chocolate is one of the best fertility foods to increase sperm count and motility fast. It is rich in antioxidants and flavonoids, also responsible for reducing BMI which has an essential role to play in improving male fertility. It can enhance sperm quality (volume of ejaculate) and protect against oxidative stress.


What Food is recommended not to eat for Sperm Count?


While there are also some foods to avoid when it comes to increase your sperm count and motility, such as:


1. Processed meats: Processed meats like hots dogs, bacon, and beef jerky can impact the quality of sperm due to their high saturated fat content and additives.


2. Trans fats: Trans fats that is generally found in fried foods and commercially baked goods can reduce sperm count and motility while increasing the risk of infertility.


3. Soy products: Soy contains phytoestrogens, which may disrupt hormone balance and affect the quality of your sperm count and motility.


4. Caffeine: Excessive consumption of caffeine can affect the sperm count and motility, also can lead to erectile dysfunction.


5. Alcohol: Alcohol consumption can impact testosterone levels and increase the risk of erectile dysfunction. It also impairs sperm production that can lead to poor sperm quality and fertility.


Tips to Consider to Increase Sperm Count


(1). By following the below tips, you can maintain better sperm count and motility, and they are:


(2). Do regular exercise and maintain balanced nutrition.


(3). Limit your alcohol, and caffeine consumption and avoid smoking if possible.


(4). Do meditation or yoga to manage stress levels that also impact fertility.


(5). Ensure proper sleep to support hormone production and overall health.


(6). Keep yourself hydrated to avoid the situation of low sperm quality.


(7). Avoid unhealthy lifestyle practices as they can impact your overall health including fertility.


(8). Maintain your healthy weight as carrying extra weight related to infertility.


(9). Get enough folate as a low intake of folate may affect semen quality.


Lastly, consider antioxidant supplements also seem to work when it comes to male fertility.


The Bottom Line:


To sum it up, genetics and medical conditions of yours can influence the quality of sperm. It is important to consume fertility-boosting foods that can significantly improve male fertility. By eating nutrient-dense foods and by following the above tips, men can enhance their chances of conception and promote reproductive health. However, if you think we’ve missed something then feel free to leave us a comment below!




QUES 1: Can eating fruits and veggies help sperm health?


ANS: Yes, fruits and vegetables are rich in antioxidants, vitamins, and minerals that can improve sperm health by reducing oxidative stress and supporting overall reproductive health.


QUES 2: Which dry fruit is best for male sperm?


ANS: Walnuts, almonds, and hazelnuts are best for male sperm and they are also known for increasing sperm count in men.


QUES 3: What is the best drink for sperm motility?


ANS: Drinking citrus fruit drinks that are high in antioxidants can play an important role in increasing male fertility.


QUES 4: What foods are bad for sperm?


ANS: Meat, fatty dairy, caffeine, alcohol, sweet drinks, potatoes, seafood, etc. are related to poor semen production and reduced fertility.

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