Foods to improve your sperm count

By | April 16, 2017

Sperm count is defined as the number of sperm per millilitre of semen. A normal sperm count ranges from 40 million to 300 million per ml. Between 10 million to 40 million sperm per ml while on the low side is still adequate if the sperm have normal motility and are healthy. Less than 10 million sperm per ml is categorised as low sperm count.

There are several factors that contribute to low sperm count, some of them include:

  1. Hormonal imbalances
  2. Infections
  3. Stress
  4. Autoimmune diseases
  5. Tumours
  6. Chromosome defects
  7. Certain medication
  8. Use of drugs, alcohol and tobacco
  9. Exposure to radiation
  10. Nutrition deficiency

The easiest of these causes to reverse is nutrition deficiency. There are several foods that contain the right nutrients required for sperm production and increasing these in the diet could go a long way in boosting sperm count.

Some of these foods include:
Spinach: This green leafy vegetable is rich in folic acid or vitamin B9 which is essential for the production of healthy sperm. A diet rich in spinach and other green leafy vegetables can be very helpful in the production of healthy sperm


Eggs: Eggs are protein rich and have a high vitamin E content. Not only does eating eggs ensure strong and healthy sperm but it also protects sperm from free radicals which can damage sperm and lead to low sperm count


Bananas: This inexpensive and easily available fruit is an excellent source of vitamins A, B1 and C. Adding bananas to one’s daily diet is a must when trying to increase sperm count. Bananas also contain an enzyme called Bromelain which is a natural anti-inflammatory enzyme that helps boost sperm count and motility


Broccoli: Broccoli is another dark green vegetable that is rich in folic acid. Research has found that increasing folic acid in the diet can boost sperm count up to 70%


Garlic: Garlic is rich in vitamin B6 and selenium, both these nutrients are important for sperm production. Garlic also has the property to prevent build up in the arteries and increase blood flow. Increased blood flow to the testicles, greatly assists is sperm production


Walnuts: Rich in antioxidants and omega 3 fatty acids, walnuts are great for increasing sperm count, increasing volume of semen and increasing blood flow to the testicles

Pomegranates: Pomegranates are also rich in antioxidants and protect sperm from free radical damage.


Carrots: Vitamin A rich carrots are great for increasing sperm count and motility


Zinc rich food: Zinc is a very important mineral required for sperm production. Foods like beans and red meats are found to be rich in zinc. A doctor could also prescribe a zinc supplement if required.


If you are looking for healthy, natural ways to boost sperm count then including these foods in your diet is a must. In addition to this cutting down on smoking and alcohol consumption and reducing stress levels will also go a long way in increasing sperm levels.

Of course if you and your partner are still having trouble conceiving, it is always desirable to seek medical advice from a fertility specialist.