7 Sperm Booster Foods to Increase Sperm Count in Men

Bajaj Finserv Health
September 29th, 2021
7 mins read

Key Takeaways

  • Eating sperm booster foods increases testosterone production
  • Fish and walnuts are best food for sperm recovery
  • Garlic is an Indian food to increase sperm count in men

Like other organs in the body, your reproductive system also depends on nutrients and vitamins. The right quality and quantity of such health-boosting foods are needed to increase sperm count and quality. Eating sperm booster foods increases testosterone production, sperm count, sperm quality, and motility. Healthy sperm count and quality matter a great deal when you are trying to conceive. A sperm count above 15 million sperm per milliliter of semen is considered sufficient for fertility [1].

Did you know that the problem of infertility is usually reported in males? Almost 1 in 20 men have a low sperm count, which leads to infertility [2]. However, the problem can be reduced if you increase sperm count by consuming the best food for sperm recovery that produces sperm cells.

Sperm Booster

Foods to Increase Sperm Count:

Here is a list of sperm booster foods that increase sperm count in men by providing vital nutrients and vitamins to increase sperm volume and quality.

1. Walnut 

Walnuts and other nuts are a high source of proteins and healthy fats required by your body. In men, healthy fats are crucial as they help in the production of cell membranes for sperm cells. Omega-3 fatty acids in walnuts helps increase the volume of sperm too. It increases blood flow to the testicles. Other benefits of nutrients and antioxidants present in walnuts include eliminating toxins from your bloodstream.

2. Maca Root 

This Peruvian medicinal herb has been traditionally used as a medicine to increase sex drive. A review reported that Maca, scientifically known as lepidium meyenii, has been used as a food supplement and medicine to improve fertility and sexual function. It also indicates evidence of Maca root in improving semen quality [3]. Maca root is found to increase sperm count and better sperm motility in men who use it.

3. Bananas

Bananas are rich in vitamins A, B1, and C, which help your body produce healthy sperm cells and increases sperm count. The magnesium in bananas helps improve sperm motility too. The fruit also contains Bromelain, a rare enzyme that helps your body prevent inflammation and betters the sperm count and quality. That’s not all. These sperm booster foods improve your mood, stamina, and increases your immune system’s ability to prevent infections.

Additional Read: Signs of Low Sperm Count

 Foods that affect sperm count

4. Fish 

Fish are rich in omega-3 fatty acids. Most fish such as salmon, mackerel, cod, haddock, anchovies, herring, and sardines help improve men’s sexual health. The healthy fats in these fish are known to increase sperm count and improve quality. Those who are vegetarians can add chia seeds and ground flaxseeds to their diet as they are rich in omega-3 fatty acids.

5. Dark Chocolate 

Dark chocolate is rich in L-Arginine, an enzyme that is proven to increase sperm count and quality over a short time [4]. Even a little amount of it can improve the sperm count significantly. Eating dark chocolate improves the movement of sperm quickly, within just a few days to weeks. Choose dark chocolate over milk chocolate as a dessert after meals or add to smoothies!

6. Pumpkin Seeds 

Pumpkin seeds are rich in phytosterol and zinc, which helps in boosting testosterone level in the body. Zinc, in general, is one of the best minerals for fertility in men and for overall reproductive health. It is known as a hormone balancer as it is essential for sperm functioning [5]. Pumpkin seeds also contain omega-3 fatty acids good for blood circulation to the testicles and improving sperm motility and semen quality.

7. Spinach 

Green leafy vegetables such as spinach, cabbage, coriander leaves, and lettuce improve libido and strength in men. Such vegetables are a rich source of folic acid vital for healthy sperm development. Spinach is loaded with folic acid and provides essential nutrients to your body. Folic acid in vegetables reduces the number of abnormal sperms and increases the chances of the sperm reaching the egg for successful penetration. Therefore, include spinach and other green vegetables in your diet as they are best food for sperm recovery.

Additional Read: Testosterone Boosting Foods


Apart from the list above, remember that garlic is the easiest to eat and best Indian food for sperm recovery like eggs and carrots in your diet too! Include citric fruits, green vegetables, and juice to increase sperm count naturally. To get personalized diet advice on sperm booster foods that increase sperm count and quality, book an appointment online and consult with doctors and specialists on Bajaj Finserv Health. Get recommendations on the ideal food for healthy sperm and get a natural solution for your reproductive health!

7 Sperm Booster Foods to Increase Sperm Count in Men-banner

Related Articles

View All

6 Calcium-Rich Fruits To Give Your Body The Calcium It Needs


6 Calcium-Rich Fruits To Give Your Body The Calcium It Needs

Healthy Calcium-Rich Food: What Are the Best Calcium Foods?


Healthy Calcium-Rich Food: What Are the Best Calcium Foods?

7 Amazing Black Grapes Benefits: Tips to Add in Daily Diet


7 Amazing Black Grapes Benefits: Tips to Add in Daily Diet

Coconut Malai Benefits: Reasons Why Should Eat This Creamy Flesh


Coconut Malai Benefits: Reasons Why Should Eat This Creamy Flesh

Creatine Benefits: 5 Ways in Which Creatine Is Good For You


Creatine Benefits: 5 Ways in Which Creatine Is Good For You

Health Videos

Top Benefits of Health Insurance for Family
0.43 mins
Important Facts About Omicron Variant
0.51 mins
Top 4 Benefits of Preventive Health Care
0.57 mins
How To Stay Healthy In Monsoon
1.16 mins
Mobile Frame
Download our app

Download the Bajaj Health App

Stay Up-to-date with Health Trends. Read latest blogs on health and wellness. Know More!

Get the link to download the app

Google PlayApp store

Health Library

Health Articles



Registered Office

Bajaj Auto Limited Complex, Mumbai – Pune Road, Akurdi, Pune – 411 035

Corporate Address

Mantri IT Park, A wing,
3rd floor, Nagar Road,
Viman Nagar, Pune, Maharashtra - 411 014

© 2021, Bajaj Finserv Health Limited. All rights reserved.