18 Best Foods To Increase Sperm Count and Motility

Nutrition plays an important role in fertility enhancement. Reproductive health has mostly always been discussed regarding women, but men’s fertility plays as much of a role. Here you can learn more about how nutrition and the foods we eat can affect male fertility and increase sperm count.

What is Sperm?

Sperm is a male reproductive cell that fertilises the female egg during sexual intercourse. It is a specialised cell meant to swim through the female reproductive system and fertilise the egg there. Sperm is made up of three major components – 

• Head – The genetic material (DNA) that will be passed onto the offspring is contained in the sperm’s head. It is also coated with an enzyme that aids sperm penetration of the egg’s outer layer.
• Midpiece – The energy-producing mitochondria in the sperm’s midpiece supply the energy required for the sperm to swim.
• Tail – The tail is a whip-like appendage that drives the sperm through the female reproductive system.

How Can Sperm Count Affect Male Infertility?

Sperm Count simply means the number of sperm cells in a sperm sample. A healthy sperm concentration is usually gbreater than 15 million sperm per milliliter or higher as per the WHO Manual on Semen Examination. When the sperm count goes below this level, the chances of successful fertilisation are diminished. A low sperm count can reduce the chances of fertilisation and increase the risk of male infertility. Because of this, Sperm count is one of the most critical factors regarding male fertility. 

Is Declining Sperm Count a problem?

Concerns regarding declining sperm quality and count and fertility rates have grown in recent years. A study shows that, on average, sperm count in males has progressively declined over a span of 50 years. This is a global phenomenon.. This is a real a cause for concern. Though there has not been one definite cause that we can collectively point the finger at, the guess by many medical professionals is that it is due to varied factors, with global pollution and poor nutrition and diet are major ones. Many studies by medical professionals have shown that certain foods can negatively impact sperm production. But the good news is that there are foods that can boost sperm count as well.

18 Foods To Increase Sperm Count and Motility 

Lifestyle choices and diet can either boost or decrease sperm count and motility. Including certain items in your diet can help boost sperm count and overall fertility. While individual outcomes may vary, we’ve listed below certain foods that have been proven to boost sperm count and explain why they’re good for you –

1. Oysters: 

Oysters have a high zinc concentration, which is necessary for sperm production and quality. However these are expewnsive hence supplementation with Zinc tablets suffices.

2. Pumpkin seeds: 

Pumpkin seeds are nutritious and can positively influence one’s overall well-being. These small but mighty seeds are an excellent zinc source for maintaining healthy sperm and male fertility. Adequate consumption of zinc has been found to have a good link with improving sperm quality, motility, and testosterone levels.

3. Dark chocolate:

Dark chocolate, known for its rich and intense flavor, has long been cherished as a delicious indulgence. However, this delectable treat may offer more than just a satisfying taste. It turns out that dark chocolate is packed with antioxidants and contains L-arginine, a compound linked to improved sperm count and motility.

4. Spinach: 

Spinach is known to positively impact men’s fertility, primarily because of its high concentration of folic acid. Maintaining proper levels of folic acid is essential for men, as it plays a crucial role in preserving the shape of sperm and preventing abnormalities. Inadequate folic acid levels may result in sperm abnormalities, reducing the ability to fertilize eggs and increasing the likelihood of birth defects.

5. Walnuts:

Walnuts have many health benefits that can greatly improve sperm health. They contain omega-3 fatty acids, which can help sperm move better. Walnuts also have antioxidants like vitamin E and polyphenols that protect sperm cells from damage caused by harmful substances in the body. Plus, walnuts contain zinc, an important mineral for making and maintaining healthy sperm. Eating walnuts as part of a balanced diet can improve overall reproductive health.

6. Asparagus: 

Asparagus is a green vegetable known for its numerous health benefits. It is a rich source of Vitamin C, which protects against free radicals and boosts the immune system. Moreover, Asparagus is beneficial for men who are looking to increase their semen volume. This vegetable’s high levels of Vitamin C can help maintain the quality and quantity of sperm, making it an ideal food choice for men looking to boost their reproductive health.

7. Citrus fruits: 

The importance of antioxidants in maintaining good health has been well established. Antioxidants such as Vitamin C found in citrus fruits can also play a crucial role in increasing male fertility. Drinking orange or grapefruit juice that contains 100 percent fruit juice can provide the same benefits as consuming these fruits directly. For those who do not prefer drinking juice, adding fresh lemon juice to their water can also be an effective way to increase sperm count.

8. Tomatoes: 

Tomatoes are a popular and versatile ingredient in many cuisines worldwide. They also contain lycopene, a powerful antioxidant that has numerous health benefits. One of these benefits is an increase in sperm count for men. Interestingly, lycopene is also found in ketchup and sauces –  condiments commonly found in many households. Therefore, encouraging men to add delicious sauces to their diet may be an easy way to improve their reproductive health.

9. Pomegranate:

Pomegranates are highly nutritious fruits with several potential health benefits. They contain a variety of antioxidants that can be beneficial for overall well-being. Drinking pomegranate juice has been known to reduce a harmful substance called malondialdehyde in the blood. This substance can negatively affect sperm cells. By consuming pomegranate juice, it is believed that sperm cells may be better protected against damage from harmful molecules, thus increasing their chances of reaching and fertilizing an egg.

10. Whole Grains: 

Including foods like whole grain bread, quinoa, brown rice, and oats in your diet can support optimal sperm health. Instead of following a low carbohydrate diet, experts recommend consuming carbohydrates with a low glycemic index, such as whole grains, fruits, and vegetables. These foods are packed with essential nutrients like antioxidants and fiber, which benefit male fertility.

11. Garlic: 

Garlic contains a compound called allicin, which is believed to have properties that can improve blood flow to male sexual organs. This may have a positive impact on sperm counts and semen volume. Moreover, roasted garlic is known to contain antioxidants that possess the ability to fight off free radicals present in the human body. As a result, consuming roasted garlic can offer protection against harmful cellular damage.

12. Lentils:

Lentils are deemed a rich source of protein, fiber, and folate. Fibre and folate are crucial in maintaining a healthy balance of hormones in the body. Lentils contain  high levels of spermidine, which is known to be beneficial for fertilization.

13. Avocados: 

Avocados are a true powerhouse for enhancing sperm health. With high levels of folate, vitamin E, and zinc, they provide the essential nutrients needed for optimal sperm count and motility. 

Folate plays a crucial role in spermatogenesis and DNA synthesis, ensuring the proper development of sperm cells. Vitamin E is an antioxidant, protecting against reactive oxygen species and improving semen quality. 

Adding avocados to your diet can provide a significant amount of zinc, a mineral that is linked with the quality of sperm. This dietary change can be an effective method to boost healthy sperm production and naturally improve fertility.

14. Salmon and sardines:

Salmon and sardines are rich sources of omega-3 fatty acids, renowned for their wide range of health benefits, such as lowering blood pressure and reducing arterial plaque buildup. 

These fatty acids are also among the top ten vitamins and supplements to increase sperm count. Omega-3 rich foods play a crucial role in the formation and structure of sperm cells and other cells in the body. 

When you add omega-3s to your diet through salmon and sardines, you can potentially improve sperm motility, morphology and increase sperm count. 

Plus, these fish varieties provide significant amounts of vitamin B12, arginine, and aspartic acid, which have shown the potential to boost sperm count and motility as well.

15. Brazil nuts:

Brazil nuts are not only a delicious snack but also packed with numerous health benefits. Rich in antioxidants like selenium, vitamin E, and phenols like ellagic acid, these nuts have been found to increase testosterone levels and boost male fertility. 

16. Goji Berries:

While there is no medical evidence, it is believed that goji berries can enhance mood and create an optimal temperature for sperm production in the scrotal sac. This may be due to the presence of antioxidants that can improve sperm motility and fertility.

17. Fenugreek:

Fenugreek, also known as ‘methi’ in India, is a traditional ingredient used for centuries in Indian households. It is not only used for its distinct flavor and aroma but also for its numerous health benefits. One such benefit is believed to be its ability to increase sperm count and libido.

18. Fish:

Studies have indicated that omega-3 supplementation may improve sperm quality in men, leading to enhanced fertility. Specifically, the research mentioned that treatment with 1g or 2g of fish oil increased sperm count, motility, and morphology. 

The improvements observed ranged from 32% to 41%, respectively. The results of this study imply that adding fish oil supplements to one’s diet could serve as a beneficial measure for those aiming to improve their fertility.

Read more: IVF Step by Step Process

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Diet to Boost Male Fertility – Nutrients and Micronutrients.

A nutritious diet can boost male fertility by enhancing sperm quality, count, and motility. Incorporating particular minerals and foods into your diet will help you conceive more easily. Here’s a list we’ve curated that you can start adding to your diet – 

Omega-3 Fatty Acids:

Omega-3 fatty acids, found in fish (such as salmon and sardines), nuts (like walnuts), and seeds (such as flaxseeds and chia seeds), are essential for sperm health. They help improve sperm quality, count, and motility, increasing the chances of conception.

Zinc:

Zinc is a crucial mineral for sperm production and testosterone synthesis. It can be found in meat (such as beef and poultry), seafood (like oysters and shrimp), nuts (such as almonds and cashews), and seeds (like pumpkin seeds and sesame seeds). Maintaining sufficient levels of zinc in your diet can have a significant positive impact on your reproductive health.

Antioxidants:

One of the factors that can affect fertility is oxidative stress, which can damage sperm DNA and lead to reduced fertility. Fortunately, antioxidants like vitamins C, E, and selenium have been shown to protect sperm from oxidative stress. Fruits are an excellent source of these important antioxidants, making them a valuable addition to any fertility-boosting diet.

Folate:

Folate, also known as vitamin B9, is a crucial nutrient essential in maintaining optimal health. One of the important functions of folate is its role in ensuring normal sperm growth and function. While folate can be found in various foods, green leafy vegetables, legumes, and fortified cereals are particularly rich sources.

Coenzyme Q10:

Coenzyme Q10, also known as CoQ10, is a vital antioxidant naturally occurring in our bodies. It can also be found in foods such as whole grains, fatty fish, and organ meat. This enzyme plays an essential role in energy production by helping to convert food into energy within the cells. Not only that, but CoQ10 can also improve sperm motility and may help with fertility issues.

Vitamin D:

This might be surprising, but vitamin D can aid in sperm production by maintaining testosterone levels. While sunlight is the primary source of vitamin D, it can also be obtained through certain foods such as fatty fish and fortified dairy products.

Indian Foods That Can Increase Sperm Count 

Traditional Indian food items that are high in critical nutrients can improve sperm health and male fertility overall. Here is a list of Indian meals that you may or may not know that can help with fertility –

Ghee or Clarified Butter:

This might be surprising to some, but ghee, when used as a cooking oil, has nutritional benefits. Not only is it a staple in Indian households, it has long been used in Ayurvedic medicine to increase sperm count, thickness, and general reproductive health.

Safed musli (Chlorophytum borivilianum):

Safed musli is a powerful Ayurvedic plant that, when taken in powder form with warm milk or water, boost sperm count, motility and sperm quality. 

Ashwagandha (Withania somnifera):

Ashwagandha is an adaptogenic plant with a long history in Ayurvedic therapy. It has been proven to increase sperm count, motility, and volume of sperm.

Mucuna pruriens (Kaunch beej):

Mucuna pruriens, commonly known as Kaunch beej or velvet bean, is an Ayurvedic herb that improves male fertility. It has been shown to improve testosterone levels, sperm count and sperm motility.

Shatavari (Asparagus racemosus):

Another Ayurvedic plant recognised for its fertility-boosting qualities is Shatavari. It is thought to increase sperm count and motility while improving overall reproductive health.

Read more: IVF Failure Causes

What Foods Make Sperm Thicker and Stronger with Increased Motility?

A nutritious diet can substantially influence sperm quality, strength, and motility. You may boost your overall reproductive health by including particular minerals and foods in your diet. Some foods you can incorporate will be explained below –

Antioxidants:

Antioxidants protect sperm from oxidative stress, which can damage the DNA of sperm and limit fertility. As a result, foods high in antioxidants can benefit sperm health. Berries (blueberries, raspberries, strawberries, etc.), Dark chocolate (high in flavonoids), and Fruits (such as pomegranate) are examples of antioxidant-rich foods.

Omega 3 Fatty Acids:

Omega-3 fatty acids are essential fats crucial for improving sperm quality, count and motility, and boosting male fertility and health. It can be found in Fatty Fish (Salmon, Mackerel, Sardines etc) and Nuts and Seeds ( Walnuts, Flax seeds, Chia Seeds etc).

Zinc-Rich Foods:

Zinc is required for sperm formation and testosterone synthesis, and eating zinc-rich meals can help thicken and strengthen sperm. The highest Zinc concentration can be consumed by eating Oysters, Meat and Poultry (like Lean Beef and Lamb), as well as from Nuts and Seeds (Pumpkin Seeds and Sesame Seeds).

Folate-Rich Foods:

Folate or Vitamin B9 is essential for the development and functioning of sperm. Some examples of food rich in folate include Leafy Greens (Spinach, Kale etc.), Legumes (like Lentils, Beans etc.) and Fortified Cereals. 

Vitamin D Rich Foods:

Vitamin D can be absorbed into the body through sunlight and food. Because it helps maintain testosterone levels, incorporating foods containing Vitamin D, such as Fortified Dairy Products, Eggs, and Fatty Fish (like Salmon, Mackerel etc.), can aid in overall sperm quality and motility. 

Coenzyme Q10:

Coenzyme plays a crucial part in energy production, which is required for sperm motility. Foods that contain this antioxidant include Whole Grains (Brown Rice, Oats etc.), Fatty Fish (Salmon and Mackerel) and Organ Meat. 

Read more: What is an Embryo Transfer?

Can Milk Increase Sperm Count?

There is no conclusive scientific proof that milk boosts sperm count. However, it does include vital nutrients that can help in the maintenance of a healthy reproductive system. Among these nutrients are – Calcium (for sperm motility), Vitamin D (for testosterone production) and Protein (for sperm production). 

Can You Increase Sperm Volume Overnight?

No, sperm volume cannot be increased overnight. However, there are certain lifestyle changes and habits that you can implement to increase sperm volume. These are –

• Regular Exercise – Exercising regularly can enhance testosterone levels, leading to more sperm production and better function of the accessory reproductive glands which contribute to the seminal plasma or the liquid in which the sperm swim.
• Stress Management – Persistent stress can have an adverse effect on hormone levels and sperm production. Meditation or yoga to relieve stress after a long day.
• Balanced Diet – A balanced diet high in fruits, vegetables, lean proteins, whole grains, and healthy fats can supply vital nutrients for optimum sperm production.
• Proper Hydration – Proper hydration is critical for general health, including sperm production. By keeping hydrated, we mean drinking enough water and not other drinks such as sodas and sugary drinks.
• Refrain from using harmful substances and recfreational substances – Harmful habits like Smoking, heavy alcohol use, and drug use can all have a detrimental influence on sperm volume and quality.
• Take Supplements – If necessary, taking additional supplements can benefit sperm production. Supplements such as L-arginine, L-carnitine, and vitamin C, have been found to help enhance sperm volume. Please note that it is best to consult your doctor before taking any supplement.

Ways to Strengthen and Produce Healthy Sperm for Pregnancy

Improving sperm strength, or in other words, the motility of sperm is vital if you want to increase the chances of pregnancy.

We’ve explained some tips below that you can follow to strengthen sperm motility –

• Maintaining Healthy Weight – A healthy body weight is required to maintain hormonal balance and to ensure the optimum quality of sperm. 
• Avoid extreme high temperatures – High temperatures have been proven to be harmful to sperm. So, it’s best to avoid hot baths, saunas, and clothing that is too tight. You should also keep electrical gadgets away from the lap.
• Adequate Sleep – You should always get about 7-9 hours of quality uninterrupted sleep every night because proper rest can et the circadium rhythm and aid in hormone regulation and sperm production.
• Supplements – Supplements can be beneficial to strengthen sperm. Consider taking antioxidant supplements such as vitamin C, E, and coenzyme Q10, which can preserve sperm from oxidative stress and increase sperm motility. You should, however, always consult your doctor or physician before taking any supplements.
• Try to avoid environmental toxins – Toxic chemicals and radiation can have a negative impact on sperm quality. Avoiding plastics,pesticides and using natural cleaning products to reduce exposure is best.

Foods to Avoid That May Reduce Sperm Count and Male Fertility

Certain foods may be harmful to reproductive health. Here is a list of foods to steer clear of if you want to improve your sperm health and increase male fertility.

Fast Food 

Consuming fast food once in a while is okay. But, because fast food is often high in unhealthy fats, sodium, and additives, frequent consumption can negatively impact the health of the body, including sperm health.

Processed Meat:

Excessive intake of processed meats has been linked to a decline in sperm count and quality, according to studies conducted. This is due to the presence of harmful fats and additives in processed meats such as sausages, bacon, hot dogs, red meat like beef  which can harm sperm health.

Dairy Products High in Fat:

Although some people swear by the goodness of milk, researchers believe otherwise when it comes to dairy products. This is because dairy products high in fat, like whole milk, ice cream, heavy cream and even cheese, often contain a lot of saturated fats. This adversely impacts overall health and can also negatively affect sperm health.

Too much caffeine: 

High caffeine intake has been associated with decreased sperm motility and even sperm count. Though more research needs to be done, it is best to avoid excessive caffeine intake in the form of coffee, tea, and other beverages. 

High Alcohol Intake:

Several studies have shown that frequent and excessive intake of alcohol is linked to decreased testosterone levels as well as a decrease in sperm production and sperm motility. This habit can also devrease the libido.

Beverages with high sugar content:

Most of us are unaware of the amount of sugar in the beverages we consume. Frequent intake of sugary drinks such as sodas, processed juices and cold drinks can lead to weight gain and impact sperm health. Some of these sugars are also carcinogenic.

Soy Products:

Phytoestrogens, which are plant molecules that can mimic the hormone estrogen in the body, are present in soy-based products such as tofu, soy milk, tempeh, and others. As a result, several studies have indicated that consuming a lot of soy may have an adverse effect on sperm quantity and quality. However moderate intake is beneficial.

Trans Fat:

Consuming Trans Fats may reduce sperm count, motility, and general sperm health. This is because trans fats, artificially manufactured fats found in processed foods and partly hydrogenated oils, have been related to various other health concerns, including poor sperm health.

Read more: Top signs of unhealthy sperm

Read more: Teratozoospermia: Types, Diagnosis & Treatment

What Factors Determine Sperm Health?

A variety of variables influence sperm health. External factors include nutrition and overall diet, sleep quality (and duration), physical fitness and whether or not the person exercises regularly, lifestyle choices such as alcohol, Smoking, or drug use, exposure to environmental toxins, and the presence of chronic health conditions.

Apart from these, the internal factors that determine sperm health will be explained below –

Sperm Count:

Sperm count is the concentration/ml of semen. It plays a significant role in male fertility and impacts a couple’s conception capacity. A healthy sperm count is critical for increasing the likelihood of fertilisation.

Sperm Motility:

Sperm motility can be defined as the ability of sperm to swimin a straight line  or move well. It is a vital factor in male fertility since sperm must be able to pass through the female reproductive system efficiently to reach and fertilise the egg. The greater the sperm motility, the greater the chances of fertilisation. 

DNA Integrity of Sperm:

DNAS presrnt in the sperm head is tightly compacted. Sometimes the DNA can exhibit breaks called single stranded or double stranded breaks. The intactness  of the genetic material within sperm cells is called sperm DNA integrity. It is a critical aspect of male fertility since any damage or abnormalities in the DNA of the sperm might influence its ability to fertilise an egg, potentially leading to infertility or an increased risk of miscarriages and implantation failure.

Morphology of Sperm:

Sperm morphology means the structure, shape and size of the sperm. It is a crucial aspect of male fertility evaluation since sperm morphological abnormalities can affect the sperm’s ability to fertilise an egg.

Will eating eggs increase sperm count?

Eggs are high in Protein (needed for healthy sperm), vitamins (including vitamin E, which protects sperm cells), and minerals (such as Zinc, which is required for sperm development). Consuming eggs will aid in increasing sperm count, but here are some ways you can eat eggs to further improve your chances –

Organic and in moderation:

Organic eggs are not treated using antibiotics or hormones, so in the long run, they will not negatively impact your body or sperm health. Also, it’s best to consume eggs in moderation because excessive intake can lead to high cholesterol.

Combine eggs with other foods that can boost fertility:

Instead of just consuming eggs on their own, you can incorporate eggs with other foods that can boost fertility, such as fruits, vegetables, nuts and fish.

Healthier cooking methods:

Instead of always frying eggs in oil, you can switch to healthier cooking methods, like boiling or even poaching. This way, you can consume eggs without extra calories. Olive oil is a good medium for cooking.

FAQ’s on Foods To Increase Sperm Count and Motility

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