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Foods that Increase Sperm Count

Male infertility is a common, yet not frequently talked about problem. 30% of couples who struggle to get pregnant, find themselves struggling due to the male’s infertility. A low sperm count is anything less than 20 million sperm per milliliter. If a man finds out that his sperm count is low, there are things he can do to help get it higher. Fortunately for men who find themselves dealing with a low sperm count, a change in diet is quite helpful to increase their sperm count and fertility. Let’s have a look on some of the best foods for boosting sperm count and fertility in men.




Oysters contain zinc, which helps in maintaining healthy testosterone levels. When a man’s testosterone levels are low, his sperm count will also be low. Oatmeal and pumpkin seeds are other good sources of zinc.


Dark, leafy greens such as spinach and dark leaf lettuces have high amount of folic acid in them. Some other foods that contain folic acid are avocados, beans and whole grains. Salads, made with leafy greens, carrots, kale, and other vegetables, are great for raising a man’s sperm count. These vegetables are full of antioxidants, as well as vitamins and minerals, that helps to improve the quality and quantity of sperm.

Red pepper and Carrot

The rich amount of Vitamin A present in Red peppers and Carrots helps in sperm growth. It increases sperm count and motility. Vitamin A is also found in broccoli, sweet potatoes and oatmeal.


Eggs contain high levels of vitamin E. When a man suffers from a vitamin E deficiency, his testicular tissue can begin to break down. This can decrease the quality of a man’s sperm, making it more difficult to impregnate his partner.


Salmon is a great source of omega-3 fatty acids. The sperm of a healthy, fertile man will contain a high level of this nutrient, while an infertile man’s sperm will usually be found lacking. Omega-3 fatty acids help improve circulation, which provides more blood flow to the genitals during sexual activity. This also improves sperm quality and increases sperm count. Flax, chicken and arugula also have high omega-3 fatty acids.


Strawberries, as well as many other fruits and vegetables, contain vitamin C. Vitamin C will increase the sperm count, motility, strength, and ability to fertilize the egg. This vitamin is proven to be very effective in keeping sperm count higher and preventing damage to the sperm. Oranges, cooked tomatoes, asparagus, and snow peas are other good choices.


Walnuts contain an amino acid called arginine. Arginine supports sperm production and blow circulation to the genitals. The increase in blood flow to the genitals will improves a man’s performance, which in turn, may help to improve the chances of fertilization.

When working to increase sperm count, it is important to stay hydrated. Drinking eight to ten glasses of water daily is sufficient. Caffeine intake should be restricted. Vitamin supplements might also be considered to increase sperm count. Other than diet, regular exercise is a key factor in improving sperm count, quality and quantity.

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5 Responses to “Foods that Increase Sperm Count”

  1. i have a brother who has a small penis he is 16yeas but i am 14 but my penis is bigger than his own. we are asking for help from doctors please you can contact < if you can help us we don't know what to do


  2. hi i am 17yars boy my spum is very smal plese help docter


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