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What to Eat in Order to Improve Your Sperm Count

by John Gibson
man holding on to his pecker

Foods for sperm count is the topic we will be dealing with today.

You may ask why this is so important. Well, studies have shown, like this one, that men with low sperm count have less chance of impregnating their partners. Healthy males have from 40 million to 300 million sperm per milliliter in their semen. Men who have below 40 million sperm per milliliter have less chance for impregnation.

 Although studies give us solid numbers, this does not mean that men who are below average when it comes to sperm count can’t have children. It simply means that they are in the “danger zone.”

How Can I Increase My Sperm Quantity?

Besides the obvious one from the title, I will give you alternative methods that may help you increase your sperm count. Come to think of it, “alternative” shouldn’t really be the word you should use. If you are struggling with your sperm quantity, you should try everything you can.

Besides foods for sperm count, other methods are:

Losing weight

Men who are overweight have less sperm than men who are fit. Therefore, they are more likely to be infertile. This research shows just how dangerous overweight can be for your sperm levels.

Exercising frequently

Not only does exercising frequently boost your testosterone levels, but it helps with infertility as well. You can use any type of workouts that you’d like (or can afford) however, studies have shown that weightlifting might be the best solution.man taking vitamin supplement pill

Having enough vitamin intake

Often overlooked but extremely important as it directly affects your sperm count and quality. Research has shown that people who have been regularly consuming Vitamin C have successfully increased their sperm count.

Getting better seats for bicycles (if you are frequently using them)

Uncomfortable bicycle seats represent a danger to your genital area, making them notorious “sperm killers.” Limiting your bicycle rides or getting better, more comfortable seats are recommended.

Wearing looser underwear

This point is basically the same as the previous one.

Those were the most common causes of low sperm count in males. Every single one of them is affecting your sperm count and quality. It’s up to you to sort it out.

What Foods Increase Sperm Count?

When it comes to foods for sperm count and foods for sperm motility, the list below will show you everything you need to know.

The food that we eat has probably the biggest effect on our overall health. How you look, feel, move and sleep are all areas that can be affected by food, and as you may know, they are a pretty good sign of how healthy you are.

With that being said, food diets play a vital role not just in the quest of increasing sperm count, but in your daily activities as well.

9 Foods That Increase Sperm Count

1. Eggs

Eggs are excellent “sperm count boosters,” as they have nutrients that are your first line of defense against free radicals that literally kill sperm. Eggs are high in protein and Vitamin E, which are healthy for your muscles and improve your sperm count.

A smaller egg contains 6 grams of protein in it, which is actually pretty high. Although eggs are healthy for you, don’t base your diet just around eggs. You will have high levels of bad cholesterol which can ruin your health.

2. Bananas

Bananas are both healthy and tasty at the same time. I haven’t yet met a person who doesn’t like bananas! This should be an easy solution for everybody I reckon.

Bananas are high in Vitamin B1, Vitamin C and Vitamin A. All of them are excellent for improving your sperm levels. Besides the fact that they have a high concentration of vitamins in them, which are crucial for you, they also have an enzyme called Bromelain. Bromelain is an anti-inflammatory enzyme that is known for its sperm count boosting function.

3. Dark Chocolate

Who would have guessed? Another food that tastes great and also has incredible features!

Dark chocolate contains L-Arginine, which is an amino acid that also increases sperm count. Besides these important benefits, dark chocolate also has more to offer to the table. According to this research, dark chocolate improves your cardiovascular health as well.

4. Asparagus

Asparagus is maybe not as tasty as the previous mentions, but it doesn’t lack in efficiency! As a matter of fact, it might even be better. Asparagus is full of Vitamin C. It fights off free radicals and improves your testicle cells. All of that leads to the increase of healthy sperm.

5. Broccoli

Broccoli has a high concentration of Vitamin B9, also known as folic acid. It plays a major role in increasing sperm count and also helps women to conceive. However, that is not all that broccoli does. It has many other positive benefits that are crucial for our health, and this research backs it up.

6. Spinach

Hey, Popeye doesn’t eat it for no reason! Spinach is a pretty good source of vitamins that our bodies need for normal everyday functions. Alongside that, it improves sperm count and quality of men.

It contains high levels of folic acid (mentioned before), which helps in the generation of healthy sperm.

7. Garlic

garlic in wooden bowlDon’t worry about your breath, worry about your sexual health. That should be your motto when it comes to this food.

Garlic is an excellent “anti-virus” for our internal systems. It is rich in Vitamin B6 which helps with sperm count and generation. Alongside that, it clears arteries making your blood flow better.

8. Pomegranates

Pomegranates are full of antioxidants. Guess what fights off free radicals best? – Yup, antioxidants.

They are as healthy as they are tasty! Pomegranates’ juice has been used as a sperm count booster before, meaning that it’s pretty much already well known.

9. Oysters

Oysters are rich in zinc. Zinc is basically one of the main minerals that help with sperm quantity. It is located in our testicles and has a vital role in sperm production. With that being said, any type of foods that contain zinc will work. Oysters are full with it.


Well, those were the nine foods for sperm count that will definitely help you out in your goal. Don’t forget the other ones that are mentioned at the beginning of the article. All of them represent a unique way of dealing with sperm count, and all of them are very important!

Food will have the most impact and will most definitely work, but food alone won’t be an effective solution for everybody. That’s why you should try as many solutions as you can. They are a bit challenging and take some time to get used to, but they will be worth it.

Health comes first so a couple of sacrifices here, and there won’t hurt you one single bit. Focus on what matters and change your life for the best.

Changing your diet isn’t always painful, as you can see.

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