Home » 10 Foods That You Should Eat to Increase Your Sperm Count

10 Foods That You Should Eat to Increase Your Sperm Count

by Michael Douglas
spring onions as sperm

Having healthy sperm is crucial to a man’s fertility. If you and your partner are trying to conceive, you have to work on enhancing your sperm health to make it happen. One way to achieve that is by eating a healthy, nutritious, and balanced diet.

Important facts about sperm:

There are three things that determine sperm health, and they are the:

Sperm count

This is the number of sperm cells present in a particular sample.  A normal sperm count is around 15 million sperm per milliliter of semen to more than 200 million sperm per milliliter of semen.

Sperm morphology

This refers to the size and shape of your sperm cells. Having sperm cells that have a normal size and shape indicates good fertility.

Sperm motility

This refers to the movement of sperm cells. To fertilize an egg cell, sperm cells have to have good motility to be able to swim from your reproductive semen and reach a woman’s reproductive system.

The following are examples of sperm-boosting foods that you should include in your regular diet to enhance your fertility:

  1. Salmon

Salmon is an oily fish that is rich in vitamin D. According to various studies, vitamin D can increase testosterone levels and boost sperm motility, and men who do not consume enough vitamin D have a great risk of poor sperm quality.

Salmon is also high in omega-3 fatty acids, proteins, antioxidants, potassium, and selenium, which are essential nutrients that can protect you against heart disease, obesity, high blood pressure, high cholesterol, and other health problems.

  1. Tuna

fresh salmon slicesTuna is another healthy fish option that offers sexual health benefits. It is a good source of vitamin B12 and vitamin D, which are essential nutrients that can contribute to testosterone level maintenance and sperm production.

Tuna is also loaded with omega-3 fatty acids, which aid in clearing the blood vessels and improving blood circulation and blood flow; and low in calories, which makes it a perfect food for those who are trying to lose weight and maintain a healthy weight.

  1. Asparagus

Asparagus is a green, leafy vegetable that is rich in folate, an essential nutrient that can boost sperm health. Healthy experts say that men who have low folate levels are very likely to suffer damage in their sperm DNA, and have reduced sperm density and sperm count.

Asparagus is also high in fiber, vitamin A, vitamin C, vitamin E, and vitamin K, which can contribute to blood pressure, cholesterol, and glucose management, lowering the risk of heart disease, diabetes, and other complications.

  1. Broccoli

Broccoli is another green, leafy vegetable that contains high concentrations of folate. It provides nourishment for the sperm cells, helping produce higher quality sperm with good structure and motility, and lowering the risk of infertility.

Broccoli is also an excellent source of vitamin C and vitamin K, which are essential vitamins that support bone and tissue growth and development; antioxidants, which help the body fight off free radicals; and fiber and good carbohydrates, which promote digestion, manage blood sugar levels, and prevent constipation.

  1. Oysters

Oysters are an excellent source of zinc, which helps in boosting sperm quality and sperm count. Various studies have found that men who have low sperm count or infertile have significantly lower zinc levels in their bodies than men who have no problems with their sperm and fertility.

Oysters are also rich in protein and low in fat and calories, which help in muscle and bone building, weight loss and maintenance, and prevention of high cholesterol, high blood pressure, obesity, heart attack, stroke, and other health problems.

  1. Eggs

Eggs contain high concentrations of vitamin B12, which is an essential nutrient that plays an important role in the production and development of sperm cells. Daily consumption of between one and three average size eggs has been found to help improve sperm count, structure, and motility.

Eggs are also overflowing with good proteins, vitamin B6, vitamin B12, vitamin D, zinc, selenium, copper, and iron, which are necessary for muscle and bone health, blood pressure management, immune function, and heart health.

  1. Milk

Milk is more commonly known as an excellent source of calcium, which is an essential nutrient that helps improve bone health, but it is actually also rich in vitamin B12, which is a key nutrient in sperm production, development, and overall health.

Milk is also a good source of protein, potassium, phosphorus, and vitamin D, which contribute to keeping your energy levels up, production and maintenance of red blood cells, nerve function, blood pressure management, and skin health.

  1. Yogurt

Yogurt is a popular healthy snack that is rich in vitamin D, which is a critical nutrient in sperm quality. Men who have low vitamin D levels in their bodies have been found to have an increased risk of poor sperm quality and infertility.

Yogurt is also loaded with protein and calcium, which are important nutrients in muscle and bone building and development; and other elements that can improve your body’s immunity to infections, enhance your digestive functions, and regulate your bowel movements.

  1. Strawberries

fresh strawberriesStrawberries are a good source of vitamin C, which is an essential nutrient that has antioxidant capabilities. They have been found by various studies to have the ability to enhance sperm count, morphology, and motility. According to the findings, men who increase their vitamin C intake produce higher quality sperm that have better odds of fertilizing an egg cell.

Strawberries are also loaded with antioxidants that can help improve skin health, regulate blood pressure and glucose levels, and lower the risk of heart disease.

  1. Walnuts

Walnuts contain high concentrations of omega-3 fatty acids, which are great for sperm health and function. They can help boost your sperm count, improve your sperm structure and motility, and reduce your risk of infertility.

Walnuts can also help lower the risk of inflammation, diabetes, high blood pressure, and some cancers, and enhance digestive health and weight management.


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