Category: Health

Foods That Increase Sperm Count & Male Fertility

Fried eggs and noodles resembling sperm on black background

On average, 50 million sperm are introduced into the vagina by ejaculation. Only a handful of those millions make it to the fallopian tubes. One sperm is able to swim up the tube and fertilize one egg by releasing an enzyme. The fertilized egg is then inserted into the uterus and grows into your child.

Sperm Health and Fertility

A semen test will be ordered by your doctor if you experience infertility. This will allow you to determine the amount of sperm you have, their viability, and how they move. To have a healthy pregnancy, you need to have plenty of sperm.

Start Eating These Foods Now

How can you help increase your sperm count? Numerous studies have shown that nutrition is a key factor in healthy sperm.

But of course it is! A healthy diet can have a significant impact on your health and is essential for managing chronic conditions. It can lower inflammation, lower cholesterol, improve digestion, and even help you lose weight. These are just a few of the many benefits diet can have on your health.

So it stands to reason that your nutrition and diet play an important role in the quality and quantity of your sperm.

What foods can boost sperm strength? How much is enough?

There are many foods that can increase sperm count. Here are the top ten foods that will increase your chances of boosting sperm production.


This delicious vegetable is rich in vitamins A and B9, and selenium to increase semen production. It takes only 3-4 spears to make it taste good. You can steamed, roast, or grill it.


A trendy and delicious vegetable, the smooth, creamy avocado is rich in essential fatty acids that are necessary for semen making. Guacamole is rich in vitamins K, B6, C, E, B9, B9, C and E. It’s also high in potassium and magnesium.


Berries are nature’s candy. There are many varieties. All berries are high in antioxidants and vitamins C, K folate, magnesium, potassium, no matter what variety you choose. Berries are sweet treats low in sugar that can be used to treat inflammation. This sweet treat should be consumed once per day.

Dark Chocolate

This chocolate is rich in antioxidants and should be consumed to increase sperm count. 70% cacao is the best choice to reap the antioxidant benefits of flavanols and polyphenols.

Olive oil

Who would have thought that olives could be crushed into a superfood like olive oil? Olive oil is one of the most nutritious and healthiest oils.

EVOO, also known as Extra-Virgin Olive Oil, is unrefined olive oil that is made from the first pressing. EVOO is a great oil to add to your daily intake of fats due its high levels of omega 9 fatty acids oleic and vitamin E. Two Tablespoons is the recommended amount for salad dressing.


Tomatoes are a great source of vitamins C and K. However, sperms love tomatoes because they contain lycopene. Recent research in the U.K. showed that sperm counts increased by as much as 70% when test subjects were given 2mg of Lycopene twice daily. This is the amount in one medium tomato. You can add salsa to your eggs or marinara to your pasta. Or, you can enjoy a classic tomato sandwich with olive oil mayo.


Prawns and shrimp are a great source of protein. They are rich in vitamins B3, B6, and B12 and E, as well as D. This delicious seafood is also high in selenium which is great for the health of sperm.


While oysters may not be an aphrodisiac, this superfood is good for sperm. Oysters contain high levels of zinc and selenium. Oysters provide your partner with a healthy dose vitamin B12.


Although most nuts have fats that are good for semen production and can be used to make it, walnuts contain the highest amount of healthy fatty acid. A handful of these nuts can provide vitamin B6, folate and copper magnesium as well as zinc. Walnuts also contain protein and soluble fibre.

Avoid These Foods

The above foods and drinks have been shown to increase sperm quality and sperm count. However, the following are harmful to male fertility.

These foods should be avoided by those who are trying to get pregnant:

  • Although fried foods are hard to resist, they have been shown to decrease sperm production.
  • Full-fat dairy can contain estrogen, which can cause a disruption in healthy sperm counts. Limiting your intake is a good idea, but it does not mean you should stop eating it.
  • Sperm cells do not fare well when consuming processed meats. These include cured and salted meats, jerky, bacon, sausages and canned meats. Try to eat a healthy diet that does not include any processed foods.
  • It has been shown that alcohol can lower testosterone levels and affect the quality and quantity of sperm. Try giving the cocktails a break and drink a glass of tomato juice or a strawberry smoothie instead.