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Food to Increase Sperm Count: Improve Your Fertility Naturally

Food to Increase Sperm Count; Improve Your Fertility Naturally

Are you searching for natural methods to increase your sperm count? Did you know that your diet plays a crucial role in the healthy development of sperm and male fertility? Researches show that some food can help to enhance male, improve sperm health, and boost male fertility. In this article, we’ll discuss the best food to increase sperm count.

Poor sperm quality is one of the major causes of male infertility. Factors that impact sperm include lifestyle choices, genetics, and diet. By making dietary changes, you can improve your sperm quality.

Here are some nutritional factors in your food that can improve sperm count, along with a list of foods associated with each factor.

Amino Acid rich food to increase sperm count

Certain amino acids play a crucial role in the development and functioning of healthy sperm. For example

L-lysine: Taking L-lysine supplements to increase testosterone production. This, in turn, can lead to a higher sperm count.

L-arginine: This amino acid helps in the production of nitric oxide, which helps increase blood flow to the reproductive organs.

L-carnitine: This amino acid plays a crucial role in energy metabolism. This can increase energy production in the testes, which is important for sperm production.

Food to include

Amino Acid rich food to increase sperm count
Food to increase sperm count

Nuts and seeds (especially pumpkin seeds and almonds): Rich in L-arginine, as well as healthy fats, and fiber.

Legumes (especially lentils and chickpeas): Rich in L-lysine, as well as protein, fiber, and other important nutrients.

Spinach: Good source of L-arginine, as well as iron, calcium, and other important nutrients.

Avocado: Good source of L-carnitine, as well as healthy fats, fiber, and other important nutrients.

Omega-3 Fatty Acid rich food to increase sperm count

Reduction in oxidative stress: When it comes to male fertility, oxidative stress is a critical factor that can cause severe damage to sperm DNA and lower sperm count. However, omega-3 fatty acids can prove to be highly beneficial in combating this issue, given their potent antioxidant properties that can help reduce inflammation.

By taking omega-3 fatty acid supplements, one can significantly improve various aspects of sperm health, including motility, shape, concentration, and overall quality.

Food to include

Omega-3 Fatty Acid Rich Food to increase sperm count
Food to increase sperm count

Fatty fish: Salmon, Indian mackerel, sardines, herring, and tuna are all good sources of omega-3 fatty acids. Eating fatty fish twice a week can help increase your omega-3 intake.

Flaxseeds: These tiny seeds are a good plant-based source of omega-3 fatty acids. You can eat 2 teaspoons of roasted flaxseeds regularly.

Chia seeds: Like flaxseeds, chia seeds are a good plant-based source of omega-3 fatty acids. You can add it to smoothies, oatmeal, yogurt, or baked goods to increase your omega-3 intake.

Antioxidant rich food to increase sperm count

Antioxidants are important parts of cell membranes. It means that they are also important parts of sperm membranes. Consuming adequate amounts of antioxidants can help support healthy sperm membrane function.

Reduce oxidative stress: Oxidative stress can damage sperm DNA and reduce sperm count and motility. Antioxidants can help reduce oxidative stress and protect sperm cells from damage.

Some of the most commonly studied antioxidants for male fertility include vitamin C, vitamin E, selenium, zinc, and coenzyme Q10.

Food to include

Antioxidant rich food to increase sperm count
Food to increase sperm count

Citrus fruits: Citrus fruits like oranges, lemons, and grapefruits are full of vitamin C.

Nuts: Nuts such as almonds, walnuts, and hazelnuts are rich in vitamin E, which has been shown to improve sperm quality and motility.

Brazil nuts: Brazil nuts are a particularly good source of selenium, which is an important antioxidant for male fertility. Selenium helps protect sperm cells from oxidative damage and to improve sperm motility.

Oysters: Oysters are a good source of zinc, which is an important mineral for male fertility. Zinc is important for the development of healthy sperm cells and helps the body make healthy sperm.

Fatty fish: Fatty fish such as salmon, sardines, and tuna (which we have already suggested) are rich in coenzyme Q10. This is an antioxidant that helps protect sperm cells from oxidative damage. Coenzyme Q10 helps to improve sperm quality and motility.

Food that men should avoid for optimal sperm count and health:

Processed and packaged foods: Foods, such as snacks, candy, and fast food, are often high in unhealthy fats, sugars, and other additives. They can harm sperm health. These foods can lead to inflammation in the body and oxidative stress, which can damage sperm cells and reduce sperm count and quality.

Trans fats: Trans fats, are often found in fried and processed foods. It’s one of the major causes of decreased sperm quality and count. Trans fats can interfere with the body’s ability to use healthy fats, which are important for sperm health. This can lead to oxidative stress and inflammation.

Red meat: Although consuming some red meat in moderation is acceptable, excessive intake of red meat has been associated with decreased sperm quality and count. This is because red meat is high in saturated fats, which can cause inflammation and oxidative stress in the body.

Soy products: While soy products are generally considered safe in small amounts, it is worth noting that they contain chemicals that mimic estrogen in the body. This can potentially disrupt the levels of male hormones, leading to a decrease in sperm quality and count. As a result, it is recommended to limit the consumption of soy or soy-based products. It’s better to avoid excessive intake of soy to maintain optimal health.

Alcohol: Excessive alcohol consumption can harm sperm count and quality. It’s best to limit alcohol intake to no more than one to two drinks per day. Alcohol can interfere with hormone levels and lead to oxidative stress in the body. This can damage sperm cells and reduce sperm count and quality.

Some Additional Tips for Sperm Health

Don’t smoke: Smoking is a harmful habit that can lead to several adverse health effects, including issues related to sexual and reproductive health. For instance, smoking can cause damage to blood vessels, which can make it difficult to achieve an erection. Moreover, smoking can disrupt the hormonal balance in the body, potentially affecting both sperm production and quality. Therefore, you should avoid smoking to maintain optimal sexual and reproductive health.

Use Ashwagandha: Try using Ashwagandha for 3–4 months. There is a 2016 study published in the Journal of Ayurveda and Integrative Medicine. It found that Ashwagandha supplements can improve the antioxidant status of the body. This can help reduce oxidative stress. This can help protect sperm from damage and improve the quality of sperm as a whole.

Maintain a healthy weight: Being overweight may have a bad impact on sperm production. Try to keep your weight at a healthy level by eating healthy and doing regular workouts.

Exercise regularly: Regular exercise may help promote healthy sperm production. Include 30 minutes of moderate exercise in your daily routine. You can do resistance training, like weightlifting. It helps boost testosterone levels, which is important for producing sperm.

Manage stress: High levels of stress may negatively affect sperm production. Do activities that help you relax, like yoga, meditation, or deep breathing.

Read the next article: Increase your Sperm Count


Simple changes to your diet and lifestyle can improve your reproductive health and overall well-being. Remember that a healthy lifestyle can not only help increase sperm count, but it can also make your life happier and healthier.

If you are struggling with male infertility, following the advice given in this article can help. And if you want more information related to male infertility, you can get free advice from our doctors at Vatsalya Mamta IVF Centre in Patna

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Dr. Rashmi Prasad

Dr.Rashmi Prasad

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Dr. Rashmi Prasad is a renowned Gynaecologist and IVF doctor in Patna. She is working as an Associate Director (Infertility and Gynaecology) at the Diwya Vatsalya Mamta IVF Centre, Patna. Dr. Rashmi Prasad has more than 20 years of experience in the fields of obstetrics, gynaecology, infertility, and IVF treatment.

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