15 Super Foods To Increase Sperm Count and Motility

Quick Bites

  • Exercising regularly and minimizing your stress are the first steps to increase sperm health
  • Avoid taking trans fats and processed foods as they affect general and sperm health
  • Healthy diet is directly related to better sperm count and quality



Sperm is the male sex cell that helps to start a new life (a baby) when combined with the egg, which is the female sex cell. A successful pregnancy is possible when your sperms are of good quality and the sperm count is normal. Sperm count is the total number of sperms that are present in a semen sample (a portion of semen collected in a container for lab testing).

Man’s fertility can be determined by his semen quality and quantity. If these parameters are below the normal levels, then your fertility is affected. But, you can greatly boost your sperm quality and count by making minute nutritional changes. The causes for low sperm count can be an addiction to smoking, intake of excessive alcohol, environmental conditions, and lifestyle changes, deficiency of essential minerals and vitamins, taking unhealthy fats and overstress. Having good night sleep and eating healthy food are the two common and important things that you can do to increase your sperm count.

You and your partner should follow a healthy diet if you are planning for a baby and a healthy diet helps to increase your virility as a man. You can include both vegetarian and meat-based food in your regular diet and this can naturally aid to boost your sperm count. Some foods have the ability to stimulate certain sexual hormones that are required for sperm production and these foods can increase your sperm count in a significant way.

So, what are you still waiting for! If you strongly wish to improve your sexual health and if you want to have a baby, below we have listed some of the foods that can be included in your daily diet.

The superfoods that can increase your sperm count and motility are:

In this article


Berries to Boost Your Sperm Count

Known by the names, Goji jaamun or goji berries or wolf berries, are nature’s gift and super good Indian food that can increase your sperm count. These berries are enriched with antioxidants that can increase sperm motility and thereby your fertility. By eating these berries, you can improve the mood and temperature of the scrotum, creating an optimal environment for healthy sperm production.

Other berries like strawberries, raspberries, blackberries and cranberries also fall under the same category having good amounts of antioxidants, vitamins like K and C, folate, magnesium, iron and potassium. Berries stand as a healthy option due to their lower sugar levels.

Read more:10 Best IVF doctors in Dehradun with High Success Rate

Tomatoes to Elevate Your Sperm Health

Tomatoes are great fruits for your fertility and are good in vitamin C, vitamin K and vitamin A. They are known as popular food for fertility as they contain lycopene, an antioxidant that is linked to many health benefits like improving the structure and activity of sperms. You can eat tomatoes cooked or uncooked and its lycopene remains the same in either way.

Read more:10 Best IVF Doctors in Indore with High Success Rate

Dark Chocolate to Build up Sperm Count

Dark chocolate is made of cocoa beans that are rich in antioxidants and hence is considered as the best super food to increase sperm count. An enzyme known by name L-arginine is present in dark chocolate and it helps in increasing the volume of sperm. Containing more than 70% of cocoa, dark chocolate can provide you with good amounts of zinc and selenium. So, before your night sleep, share a bar of dark chocolate with your partner.

Dark Chocolate also has plenty of antioxidant polyphenols and flavanols.

Read more:10 Best IVF Doctors in Jaipur with High Success Rate

Carrots for Vigorous Sperms

Carrots are super fertility food that are rich in beta-carotene, an antioxidant that protects the sperms from the ill effects of free radicals. Sperm motility as well as sperm count is improved due to carotenoids found in carrots. You can eat them as a snack, either cooked or uncooked.

Read more:15 Super Foods To Increase Sperm Count and Motility

Lentils for Male Fertility

Folate, is the one that is present in lentils and helps greatly for male fertility. Folate is equally important for both male and female. Cooked lentils are a good source of folate. Lack of enough folate may lead to chromosomal abnormalities of sperm. So, try lentil soup as a dinner option when both of you are trying to conceive.

Read more:5 best yoga asana to treat erectile dysfunction

Spinach for the Health of Sperms

Spinach is rich in folate and helps in healthy development of sperms and is also known to reduce the chances of birth defects. A single serving of 100g of this dark green leafy vegetable provides you with daily needs of vitamin A and vitamin K. You can also gain the goodness of vitamin C, vitamin B6 and vitamin Endometriosis by eating spinach. You can have it either raw or in cooked form.

Read more:5 effective ways to improve sperm motility naturally

Pomegranates to Spike Sex Drive

Pomegranates are a rich source of antioxidants and help you in increasing sperm quality as well as sperm production. Zinc in pomegranates has the ability to improve sperm count, motility and quality and also increase immunity of your body that increases chances of conception. This delicious fruit can be eaten either raw or as juice. It is said to boost your testosterone levels and double your sex drive.

Read more:6 Best Natural Erectile Dysfunction Treatments

Eggs to Double Sperm Health

Eggs are super foods to improve your sperm count. They are rich in vitamin E and proteins that are required for good motility of your sperm. Eating eggs gives protection to your body from free radicals and helps to double the chances of fertilization. Zinc, which can improve sperm mobility is richly available in eggs. So, enjoy an egg or two each day to increase your sperm count.

Read more:6 points to remember while searching for a good fertility clinic

Bananas to Promote Sperm Motility

Bananas are rich in vitamin B1 and vitamin C and magnesium and are the perfect choice for increasing your sperm production and sperm motility. It contains an enzyme Bromelain that aids to boost sperm count and motility. It is good to focus on eating this easily available fruit as it can regulate your sexual hormones and increase sexual desire.

Read more:Best 10 IVF centres in Gurgaon with high success rate

Green Leafy Vegetables for Sperm Quality

Eating green leafy vegetables not only helps to improve sperm count but also increases the production of healthy sperms. Folate, a B vitamin is richly available in green leafy vegetables like spinach, broccoli, asparagus and fruits like oranges.

Read more:Best 7 IVF Center in Kanpur with High Success Rate in 2020

Zinc for Sperm Motility

Zinc is required for the production of testosterone and it has an important role in sperm development [1].

Zinc also provides protection for sperms from getting damaged due to free radicals If you wish to get the goodness of zinc include beans, nuts, whole grains, low-fat dairy products and seafoods like oysters and crabs in your diet. It is said that oysters provide rich source of zinc per serving [2].

Read more:Best 7 IVF Centers in Chandigarh with High Success Rate

Sweet Potato Protect Your Sperms from Free Radicals

Sweet potatoes are those foods that help for active swimming of the sperms. As they are rich in vitamin A, sweet potatoes can help to keep sperm active. They contain a chemical called beta-carotene, and your body changes this chemical into antioxidants. Sperms are protected from getting damaged by the effect of free radicals by these antioxidants.

Read more:Best 7 IVF Doctors in Chandigarh with High Success Rate

Olive oil for Making Healthy Sperms

Olive oil consumption decreases the amount of bad cholesterol and thereby helps to increase sperm count and sperm quality. Regular usage of olive oil helps in reducing the levels of bad cholesterol and increases oxygen supply to the testes and thus promotes the formation of healthy sperms.

Read more:Best 7 IVF Doctors in Surat under your budget in 2020

Garlic Improves Blood Flow to sexual Organs

Garlic enhances sperm production by stimulating blood circulation to the scrotum. It contains a compound called allicin, which makes blood flow freely to sexual organs. Garlic also contains an important antioxidant called selenium that helps majorly for good sperm motility, so that the sperms have a better chance to fertilize the egg. Garlic is widely used for the prevention and treatment of cardiovascular diseases and cancer [3].

Read more:Best 8 IVF Doctors in Ludhiana with High Success Rate

Pumpkin Seeds for Good Testosterone Level

Pumpkin seeds are rich in zinc which is required for sperm development and for testosterone production. These seeds are also rich in antioxidants, phytosterols, amino acids and other essential minerals and vitamins that boost fertility in men. Sperm count, motility and virility is increased by taking pumpkin seeds as salad toppings or as raw snack.

Other foods that can increase sperm count are:

Apart from the above listed foods that help greatly to improve your sperm count and quality, there are some other nutritious foods too that can be included in your diet. Other such foods are:

  1. Ginseng
  2. Fenugreek seeds
  3. Ashwagandha
  4. Citrus fruits like oranges, lemons, strawberries and kiwis
  5. Oysters
  6. Broccoli

All these naturally available foods help to increase sperm count as well as sperm motility


You can increase your fertility levels by including all the above mentioned natural foods. Taking a healthy diet and following a healthy lifestyle is good for your overall general health as well as for your fertility health. So, make sure to include all or some of the above listed nutritious foods in your daily diet, give up smoking and alcohol, exercise regularly to have a healthy sexual life.

Was this article helpful? Tap on heart to say yes


List of ReferencesHide

1 .

Fallah Ali, Mohammad-Hasani Azadeh, et al .“Zinc is an Essential Element for Male Fertility: A Review of Zn Roles in Men's Health, Germination, Sperm Quality, and Fertilization”. J Reprod Infertil. Apr-Jun 2018;19(2):69-81, PMID: 30009140.

2 .

Skoracka Kinga, Eder Piotr, et al.“Diet and Nutritional Factors in Male (In)fertility-Underestimated Factors”. J Clin Med. 2020 May 9;9(5):1400, PMID: 32397485.

3 .

Hammami I, El May M V.“Impact of garlic feeding (Allium sativum) on male fertility”. Andrologia. 2013 Aug;45(4):217-24, PMID: 22943423.

Last updated on: : 08 Oct 2020

explore more within our blogs



Top 10 Best IVF Doctors in Bangalore with High Success Rate

Top 10 Best IVF Doctors in Bangalore with High Success Rate

Top 10 Best Surrogacy Centers in Bangalore with High Success Rate

Top 10 Best Surrogacy Centers in Bangalore with High Success Rate

Myths and Facts of Invitro Fertilization (IVF)

Myths and Facts of Invitro Fertilization (IVF)

Pelvic Inflammatory Disease and Infertility

Pelvic Inflammatory Disease and Infertility

Best IVF Doctors in Kozhikode with High Success Rate

Best IVF Doctors in Kozhikode with High Success Rate

Related Articles

article lazy ad