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  • Writer's pictureShruti GOCHHWAL

10 Foods to Help Men Increase Their Sperm Count

Infertility is a common issue.  It is estimated that 27.5 million couples in India face infertility issues.

What is Sperm Count?

Sperm count, its motility and volume are important factors to assess fertility. So a healthy baby is possible if the sperms are healthy too.

Sperm count is nothing but the average number of sperm present in one sample of semen. As per the guidelines from the World Health Organization, a healthy sperm count is estimated to be 15 million per milliliter (ml), or 39 million per ejaculate. A sperm count that is below 10 million per ml can cause deformities and abnormalities, or lead to infertility.

Sperm count test

Sperm motility

Sperm count is very important!, Credits: Pixabay

When you face fertility issues, your sperm count is checked. A general physical evaluation will be performed by a doctor to identify the cause of the issue.

A sperm count is done by doing a semen analysis test. Semen is examined under a microscope to see how many sperms are seen within a square or a grid pattern. This test examines the number, mobility and viability of the sperm. Usually 2 to 3 semen analysis over the course of 2 to 3 months is performed to evaluate the sperm health. The average cost of the sperm count test would be 700-900 INR.

Dopamine Receptors in Sperm Health

There are lots of factors that govern the functions of the sperm. In recent years, a few studies have  aimed to analyze the association of dopamine receptors in sperm health.

Dopamine system seems to control the pivotal reproductive functions in humans. Studies from animal models show that dopamine improves sperm motility and viability. Dopamine acts as a physiological modulator of sperm viability, capacitation and motility.

10 Foods to Help Men Increase Their Sperm Count

The levels of testosterone has a high impact in determining the number and quality of the sperm. Certain foods can help support the hormones that control the production of sperm and improve your sperm count. A good diet is highly essential for the development of healthy sperms.

It is advisable that you take foods that are rich in anti-oxidants that help protect your sperms from free radicals. Here we have compiled 10 super foods to help increase your sperm count.

  1. Banana


Bananas can improve sperm count and motility, Credits: Pixabay

This fruit is rich in vitamin A, B1, vitamin C and magnesium and can help to improve the sperm count and motility. This fruit is found to contain a rare enzyme called Bromeliad that aids in regulating the sex hormones.

  1. Dark Chocolate

The volume of ejaculate, sperm count and motility can be improved by an amino acid called L-arginine that is found in dark chocolates.  Also they are high in anti-oxidants. Try the yummy bittersweet 85% dark chocolate!

  1. Spinach

Spinach is rich in folic acid and this is an important nutrient for the sperm. Folic acid aids in the development of healthy sperms. The decreased levels of folic acid can lead to abnormal sperm cells which make it difficult to reach the egg and penetrate.

  1. Eggs


Eggs for healthy sperm formation, Credits: Pixabay

Eggs help in healthy formation of sperms and enhance their motility. Eggs are enriched with proteins and vitamin E. Eggs can protect sperm cells from free radicals.

  1. Oyster

Zinc is highly essential for a healthy sperm and for maintaining the testosterone levels. And zinc is found in oysters.

  1. Garlic


Garlics for hormone regulation, Credits: Pixabay

Garlic not only improves your immunity but is important for a healthy sperm too! It contains selenium and vitamin B6 that are essential for a healthy sperm and hormone regulation. Garlic also contains allicin that helps improve the flow of blood to genitals and enhance the strength and endurance of the sperm.

  1. Walnuts

Consumption of walnuts (75grams of walnuts) is thought to improve the morphology, motility and vitality of their sperm. Walnuts are rich in omega -3 fatty acids and L-arginine that help increase your sperm count and help fight toxins in the bloodstream.

  1. Asparagus

Asparagus contains vitamin C that aids in increasing the volume of sperm. Vitamin C fights against the free radicals and keeps your sperm safe and healthy.

  1. Pomegranates


Pomegranates- Fertility booster, Credits: Pixabay

By consuming pomegranates, you can improve your semen quality and sperm count. Pomegranates also improve blood circulation and increase the level of testosterone. They contain antioxidants and Pomegranate juice is a fertility booster.

10. Ashwagandha (Indian Ginseng)

Ashwagandha is known to improve sperm mobility, sperm volume and count. It can consume it in the form of powder or take it as a capsule.

Some of the other foods that help maintain the sperm count include tomato, pumpkin seeds, lentils, blueberries and water.

Foods that affect sperm health

  1. Caffeine

  2. Diet Drinks

  3. Fried foods

Take home message

It is important to consume nutrient and anti-oxidant rich foods for a healthy sperm.

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