top of page

A Simple Guide On Best Foods To Increase Your Sperm Count

Discover the top foods to boost your sperm count naturally! Our simple guide reveals the best dietary choices for a good reproductive health.

The importance of sperm quality in reproductive health cannot be overstated. It can affect your fertility rate and contribute to relationship issues. Many individuals in India face this problem due to poor lifestyle choices, nutritional habits, and environmental exposures. As the best sexologist doctor in Kolkata, I can say that you are not alone in this fight.

We can help you improve sperm count naturally. Just like our bodies need good food to stay healthy, our reproductive system also needs important nutrients and vitamins. The food we eat has a significant impact on our reproductive health. It can produce more testosterone, which is necessary for the production of a large number of healthy sperm that move well.

Today, I am going to share with you the 18 best foods to increase sperm count and motility. However, being the best psychiatry in Dumdum, I would also recommend you reduce your stress level to maintain good sperm health. So, let's get started and discover the best way to increase sperm count.

Nutrients Essential for Sperm Health And Male Fertility

The best Sexologist Dr in Kolkata recommends the intake of these important nutrients to improve sperm health.

Folate: It helps in sperm production and genetic material.

Zinc: It is essential for testosterone production and sperm motility.

Omega-3 Fatty Acids: This improves sperm count and motility.

Antioxidants: It protects sperm from oxidative damage.

Browse The List Of 18 Best Foods To Increase Sperm Count

If you are wondering how to increase sperm count by food, follow this list and make changes to your daily diet to improve your male infertility.

1. Eggs

Do you love the taste of eggs? If yes, then this is the best food to increase sperm count fast. The protein, vitamins, and minerals found in eggs make them a powerhouse of nutrients. They provide essential amino acids that support sperm production, and vitamin E helps protect sperm from damage.

2. Spinach

Spinach is rich in iron and folate, which support DNA synthesis and boost sperm count. Any leafy vegetable contains folic acid in high amounts. Folate is essential for the healthy development of sperm. While iron ensures proper oxygenation which benefits sperm motility. Leafy greens are considered one of the best foods to increase testosterone and sperm count.

3. Bananas

Bananas are the best fruits for male fertility and contain vitamins A, C, and B1. These nutrients make the sperm cells healthy and stronger. They also contain Bromelain which prevents inflammation and improves sperm count and quality.

4. Dark Chocolate

Everyone loves eating chocolates, but eating dark chocolates has its own benefits. This delicious treat is a good source of antioxidants, including flavonoids. It reduces oxidative stress and increases blood flow to your reproductive organs. As a result, these compounds boost fertility.

5. Walnuts

Walnuts are the best foods that are good for male fertility and improve brain power. These crunchy nuts are packed with Omega-3 fatty acids which is essential for producing cell membrane for sperm cells. Moreover, omega-3 fatty acids help to boost sperm volume by improving blood flow to the testicles.

6. Pumpkin Seeds

You might have eaten pumpkin curry with rice or roti. Have you tasted its seeds before? Pumpkin seeds are considered the best seeds for male fertility. These seeds are rich in zinc which is vital for producing testosterone. It can also increase the volume of your semen if consumed daily.

7. Fenugreek Seeds

Looking for veg foods to increase sperm count? Don’t worry! We can provide that option too. Start taking soaked fenugreek seeds which are known for their testosterone-boosting properties. They contain antioxidants that help regulate hormone levels and increase sperm count naturally.

8. Ashwagandha (Indian Ginseng)

Have you heard about this traditional herb before? This is considered one of the best foods to increase sperm count and motility since ancient times. This medicinal herb regulates your hormones and reduces stress levels. This indirectly promotes the production of healthy sperm cells.

9. Tomatoes

This is another healthy food for men's fertility. Tomatoes are rich in a powerful antioxidant known as lycopene. Lycopene helps protect sperm from oxidative damage and improves sperm quality. So, next time don’t forget to add the red and juicy tomatoes to your cooked meal.

10. Garlic

Garlic is a popular herb that makes our Indian food more delicious. Garlic contains allicin, an antioxidant that improves blood flow to the reproductive organs. This increased circulation promotes healthy sperm production and even reduces stress.

11. Amla (Indian Gooseberry)

Amla is a good food for men's fertility and sperm quality. Amla is a rich source of vitamin C and many powerful antioxidants. It promotes healthy sperm growth and motility by reducing the risk of sperm DNA damage.

12. Pomegranate

Pomegranate juice is the best juice for male fertility. Pomegranates contain tons of antioxidants that reduce oxidative stress. This improves sperm quality and supports healthy sperm production.

13. Turmeric

This yellow spice contains an active compound called Curcumin. It has anti-inflammatory and antioxidant properties. Thus, it helps in improving sperm count and motility. So, get up and add a tsp of turmeric to your milk to enjoy its health benefits.

14. Lentils

Lentils are a part of our daily meal that offers lots of health benefits. Lentils are rich in protein and folate. They offer vital nutrients for a healthy sperm formation process. These are the best home food to increase sperm count.

15. Citrus Fruits

The tangy oranges and sour lemons are also the best food for male fertility. Citrus fruits are a rich source of vitamin C which is a key nutrient that helps increase sperm count. They also contain other antioxidants that benefit overall reproductive health.

16. Chicken

Are you fond of chicken soup or curry? Lean protein in chicken can promote your reproductive health. It offers the essential amino acids required for the development and functioning of sperm.

17. Bell Pepper

Bell peppers are the best vegetables for male fertility and higher sperm count. These colorful peppers are a good source of antioxidants and vitamin C. They maintain healthy sperm count and protect sperm from oxidative damage.

18. Fatty Fish

Last but not least is fatty fish - a food that makes sperms stronger and healthy. Fatty fish is a rich source of Omega-3 fatty acids. They improve fertility and increase sperm count and quality.


So, my friends, hope you have learned the importance of consuming the best foods to improve male fertility. It will give your body a special boost in producing healthy baby-making cells. While a healthy diet rich in specific nutrients is crucial. It's equally important to consider healthy lifestyle choices like meditation and exercise. Taking a holistic approach towards your sexual health can result in good news for you and your family. Take care and stay healthy!

309 views0 comments


bottom of page