Author: Dr. Priyanka Reddy

Qualification : MBBS, MS – OBG, Fellowship  in Reproductive Medicine, Fellowship & Diploma In Minimal Access Surgery

Foods that boost sperm count and improve quality

Studies suggest that infertility affects one in every six couples, and one in every three cases is due to fertility problems in the male partner alone. So, if you’re someone going through fertility problems, know that you’re not alone. Infertility is more common than you might consider it to be. In fact, the past 40 years have seen a steady drop in the average man’s sperm quality and count. Yet sperm health and male fertility boost is the last thing on the minds of most men.

Factors that determine sperm quality and health

Sperm Count

15-150 million sperm per milliliter of a semen sample is usually considered normal sperm count. And while sperm count may affect fertility, some men can still get their partners pregnant as fertility also depends on sperm quality.


It is important that sperms are mobile in order to swim through the reproductive tract and reach the egg to fertilize it.


The structure of the sperm plays a crucial role in fertility and needs to be normal. So, it’s important that the sperms have an oval shaped head and a neck, along with a long tail working together to propel it through the reproductive tract.

Ways to Improve Sperm Quality and Quantity

Ranging from several medical conditions to certain developmental disorders, environmental factors, genetic conditions, lifestyle habits, certain developmental disorders and medications, there are numerous potential factors that can cause a decline in sperm quality and count. But there’s no need to lose hope just yet, as this article will help you with some of the best ways to improve sperm quality and quantity with some foods that boost male fertility. 

How to increase sperm count by food?

“We are what we eat,” a phrase most of us are familiar with, is also true when it comes to male fertility. While following a balanced diet and eating healthy foods that boost sperm count can help boost your semen health, binging on unhealthy and junk foods can result in the opposite. We’re all aware of the many advantages of consuming a healthy diet, but not all of us know that eating certain foods can be very effective in boosting sperm quality and count. Here’s a list of food for infertility in males:


With more zinc per serving than any other food, oysters are among the most popular sperm boosting foods. Foods that are rich in zinc content have been known to help male fertility by increasing semen volume and sperm mobility. And if you’re not so fond of oysters, you can also find zinc in eggs, dairy, beef, poultry, nuts, beans, whole grains, etc . These are some of the foods that help with fertility. You can also get your zinc through a daily multivitamin to ensure good sperm health.

Fatty fish

Healthy sperm is known to contain more Omega-3 fatty acids than infertile sperm. Eating fatty fish like salmon, sardines and herring can boost the Omega-3 content in sperm. Also known to improve blood flow to the genitals, Omega-3 fatty acids have long been known to boost sperm count.


A wealth of research suggests that consuming nuts can help improve sperm functions and quality, especially walnuts. Loaded with antioxidants and Omega-3 fatty acids, walnuts are known to boost sperm quality. It is also crucial that you consume healthy amounts of nuts and avoid chocolate covered or sugar-based nuts for healthy snacking. Besides walnuts, other antioxidant-rich nuts include peanuts, pecans, hazelnuts, almonds, and pine nuts.

Fruits and veggies

A rich source of antioxidants, fruits and veggies can help protect sperm from cellular damage, keeping them healthy and speedy. Moreover, vitamins C and E present in fruits and veggies may also help boost sperm count and movement. While vitamin C can be found in oranges, grapefruits and tomatoes, fruits and vegetables like avocados, mangoes, spinach and broccoli are an excellent source of vitamin E.


Loaded with a hefty dose of zinc and Omega-3 fatty acids, pumpkin seeds can help improve sperm quality. Other seeds like chia seeds, sunflower seeds, and flaxseeds are also rich in vitamin E and other antioxidants that are known to boost sperm motility and quantity.

Just like it’s important for hopeful mothers to follow a healthy diet and indulge in foods that increase fertility in females, the same applies to would-be fathers. Moreover, it can never hurt to add healthy foods to boost male fertility and cut back on unhealthy foods. It can only help your chances of conceiving the child you’ve always dreamt of. To know more, book an appointment with any one of our Motherhood Fertility & IVF Centres. With world-class facilities and a legacy of over ten years, Motherhood Fertility & IVF Centres can help you experience one of life’s greatest joys in the most organic way.

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