13 Sperm Booster Foods to Increase Sperm Count in Men


Medically reviewed by

Bajaj Finserv Health


6 min 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.

Best Food For Sperm Recovery

1. Eggs

Eggs, which are rich in vitamins and protein, aid in the development of healthier sperms and increase their motility. It also shields sperm cells from free radical harm. Sperms that are strong and healthy have a better possibility of fertilizing an egg.

2. Oysters

Oysters, another biological booster, are also beneficial to your sperm. It has a high concentration of zinc, a vital element that aids in the development of healthy sperm and testosterone levels. Eating oysters will undoubtedly boost the number of swimmers in your pool.

3. Goji Berry

According to Chinese research, when a half ounce of goji berries was given to a group of 42 men daily, 50% of the men's sperm count increased above the normal range after a month [1]. Goji berries will not only increase your emotions but will also keep the temperature of your scrotum appropriate for sperm production. The testes located in the scrotum create sperm. Goji berries help protect sperms from the detrimental effects of free radicals and enhance sperm production. Goji berries may be purchased online in India.

4. Garlic

Garlic is a superfood that increases immunity and has a variety of health advantages. They also include selenium and vitamin B6, which are essential for sperm development. It also improves blood circulation to the testicles.

5. Asparagus

Asparagus, which is high in vitamin C, is another veggie that may enhance sperm volume. Vitamin C will protect your sperm by fighting free radicals.

 Sperm Booster

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.

6. 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.

7. 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.

8. 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

9. 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.

10. 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!

11. 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.

12. 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

Vitamins To Increase Sperm Volume

Vitamin D:

Vitamin D is thought to increase testosterone levels in men. Increased vitamin D levels have been related to increased sperm motility. Vitamin D consumption should be between 10 and 20 mcg per day.

Vitamin C:

Vitamin C promotes male fertility by increasing sperm production and motility. Vitamin C pills are widely accessible in India. For adult guys, the daily suggested dose is around 90mg.

Juice To Increase Sperm Count

Tomato juice:

Tomato juice is particularly effective in improving sperm motility in infertile guys, but only when ingested on a regular basis.

Watermelon and cucumber extract:

Watermelon is claimed to have comparable effects to Viagra. It has a high concentration of citrulline, an amino acid that promotes blood vessel relaxation. This promotes proper blood flow to the penis. Cucumbers, in contrast, have antioxidants that make them one of the finest meals for sperm recovery.


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!

Published on 29 Sep 2021Last updated on 25 Jan 2023
  1. https://uscfertility.org/fertility-treatments/abnormal-sperm-counts/
  2. https://www.healthymale.org.au/mens-health/male-infertility
  3. https://www.maturitas.org/article/S0378-5122(16)30175-X/fulltext
  4. https://www.auajournals.org/doi/abs/10.1016/S0022-5347%2817%2960199-X
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6010824/
  6. https://menprovement.com/increase-your-sperm-count/

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.


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