21 Fertility Foods That Increase Sperm Count


Infertility is a common issue that affects many couples, and it is often wrongly assumed that fertility problems are solely related to women. In reality, male infertility can also play a significant role in a couple’s ability to conceive. While there are various factors that can contribute to male infertility, such as genetics, lifestyle choices, and certain medical conditions, diet also plays a crucial role. Consuming certain fertility-enhancing foods can help improve sperm count and quality. In this article, we will explore 21 fertility foods that have been shown to increase sperm count and potentially improve fertility in men. 

foods for spern count


Spinach is a leafy green vegetable that is packed with essential nutrients such as folate, vitamin C, and antioxidants that can help protect sperm from DNA damage. Folate, in particular, has been linked to improved sperm health and an increased sperm count. 


Walnuts are a great source of omega-3 fatty acids, which have been associated with enhanced sperm vitality and motility. Including walnuts in your daily diet can provide the essential nutrients that are crucial for sperm health and overall fertility.


Berries such as strawberries, blueberries, and blackberries are rich in antioxidants, which can help protect sperm from oxidative stress and improve sperm quality. Antioxidants are known to combat free radicals in the body, which can otherwise negatively impact sperm health. 


Tomatoes contain lycopene, a powerful antioxidant that has been linked to improved sperm concentration and motility. Lycopene is more easily absorbed by the body when tomatoes are cooked, so incorporating cooked tomatoes or tomato-based sauces into your meals can be effective. 


Pumpkin Seeds

Pumpkin seeds are a fantastic source of zinc, a mineral that is essential for healthy testosterone levels and sperm production. Consuming pumpkin seeds can help ensure that the body has an adequate supply of zinc, which in turn can support optimal sperm health.


Oysters are renowned for their high zinc content, making them a valuable addition to a fertility-boosting diet. Zinc plays a critical role in sperm development and has been associated with improved sperm quality and motility. 

Dark Chocolate

Dark chocolate contains L-arginine, an amino acid that has been linked to increased sperm count and motility. Additionally, the flavonoids present in dark chocolate have antioxidant properties that can benefit overall sperm health. 


Eggs are a nutrient powerhouse, they are an excellent source of vitamin E, which has been associated with improved sperm motility. Additionally, eggs contain antioxidants such as lutein and zeaxanthin, which are believed to protect sperm cells from damage.


Asparagus is rich in folate, a B vitamin that has been linked to increased sperm concentration. Folate is essential for DNA synthesis and repair, and its consumption has been associated with a lower risk of sperm abnormalities.


Bananas are known for their high potassium content, which is essential for maintaining healthy sperm production and motility. They also contain an enzyme called bromelain, which is believed to improve male fertility by regulating sex hormones.



Broccoli is a cruciferous vegetable rich in vitamin C, folate, and antioxidants. Vitamin C is known to improve sperm quality by preventing sperm cells from clumping together, while antioxidants help protect sperm from damage caused by free radicals.


Avocados are a great source of healthy fats, particularly monounsaturated fats, which are beneficial for sperm health. They also contain vitamin E, vitamin C, and other antioxidants that may help improve sperm quality and motility.


Garlic has long been celebrated for its medicinal properties, and its potential benefits for male fertility have also been recognized. It contains allicin, a compound known for its antioxidant properties, and has been linked to improved sperm quality and motility.

Lean Beef

Lean beef is a good source of zinc, a mineral that plays a crucial role in male reproductive health. Zinc is involved in the production of testosterone and is essential for the development of healthy sperm. 


Watermelon contains high levels of an amino acid called L-citrulline, which has been shown to improve sperm count and motility. Additionally, watermelon is rich in vitamins A, B6, and C, all of which are essential for healthy sperm production.


Pomegranates have long been associated with fertility and abundance. They are packed with antioxidants, particularly punicalagins and punicic acid, which may help to reduce oxidative stress in the body and protect sperm from damage. 



Lentils are an excellent source of folate, a B vitamin that has been linked to higher sperm counts. They also provide a good dose of protein, which is crucial for overall health and reproductive function. Whether incorporated into soups, salads, or main dishes, lentils are a versatile and fertility-boosting addition to any diet.

Greek Yoghurt

Greek yoghurt is not only a tasty snack but also a fertility-boosting superfood for men. It is rich in protein, calcium, and probiotics, all of which contribute to a healthy reproductive system. Probiotics, in particular, have been associated with improved sperm quality. 

Brazil Nuts

Brazil nuts are an excellent source of selenium, a mineral that plays a key role in sperm formation and motility. Selenium is also a powerful antioxidant that helps protect sperm from damage. Including a small handful of Brazil nuts in your daily diet can provide a significant boost to healthy sperm production.


Ginseng has long been valued for its medicinal properties, including its potential to enhance male fertility. Studies have suggested that ginseng may improve sperm count, motility, and overall sperm quality. Whether consumed as a supplement or brewed into tea, ginseng is a natural and effective way to support male reproductive health.


Turmeric, a bright yellow spice commonly used in cooking, contains an active compound called curcumin, which exhibits antioxidant and anti-inflammatory properties. Research has indicated that curcumin may help to protect sperm from oxidative stress and improve semen quality. 


In conclusion, by incorporating these 21 fertility-boosting foods into their diet, men can take proactive steps towards improving sperm count and overall reproductive health. It’s important to remember that a balanced diet, regular exercise, and a healthy lifestyle contribute to optimal fertility. Consulting with a healthcare professional can provide personalised guidance on dietary changes and lifestyle modifications to enhance fertility. With the right approach, these fertility foods can positively impact sperm count and contribute to the journey towards parenthood.