Male Fertility Diet: Foods to Increase Sperm Count

male fertility diet

Infertility is a common problem that affects both men and women worldwide. In fact, in India alone, around 10 to 14% of couples get affected by infertility. Its prevalence has made it tough for many couples to start a new family. 

Now, there can be many reasons behind infertility in couples. However, in men, the most common causes include low sperm production, any blockages that inhibit sperm delivery, or abnormal sperm function. Some other causes can be injuries, chronic diseases, or even lifestyle choices.

Fortunately, there are ways to increase sperm count. And that’s by increasing your activity level, modifying your diet and reducing stress. If you’re wondering about foods to add to your diet for increased sperm count, then here are the ones you must add:

Note: These food options are not any replacement for your medicines and treatment. Before adding anything to your diet, it’s best to consult a healthcare professional. You must find the best gynaecologist to help you with the overall infertility treatment.

Fruits and Vegetables

There’s no doubt that fruits and vegetables are extremely important to live a healthy life. However, their role in increasing sperm count is just as crucial. There are several fruits that are rich in essential vitamins, natural antioxidants, and folate that may act as a supportive element in your male fertility diet. 

Guava, for example, is a rich source of Vitamin C and antioxidants that can help to increase sperm motility and morphology. It can also improve sperm count and reduce deformed sperm cells. Similarly, Bell peppers, which are rich in Vitamin C, E, B6, and folate, contribute to healthy sperm parameters like sperm count and motility.

There are several other fruits and vegetables that are important for a male fertility diet like:  

  • Bananas
  • Blueberries
  • Avocados
  • Tomatoes
  • Pomegranates
  • Orange
  • Kiwi
  • Strawberries
  • Mango
  • Asparagus
  • Carrots 
  • Spinach and other green leafy vegetables 

As these fruits and vegetables are rich in essential nutrients, they are ideal for keeping the sperm free from chromosomal abnormalities. You can call them superfoods that increase sperm volume and add them to your diet. 


When it comes to Indian food to increase sperm count, walnuts top the list for their protein and healthy fats. Walnuts can significantly increase sperm motility and morphology, thereby contributing to a successful pregnancy in a couple.

Not just that, the healthy fats in the walnut can produce cell membranes for sperm cells and increase the blood supply to the testicles. All in all, these functions can contribute to good male fertility and reduce toxins in the bloodstream. You can consume a small bowl or 2.5 ounces of walnut for better sperm vitality.

Dark Chocolate 

Dark chocolate is one of the most significant foods to help with both male and female infertility, as it’s rich in antioxidants, fibre, iron, and other nutrients. It helps with hormonal balance and ensures good integrity of sperm and female eggs. Additionally, dark chocolate helps to improve sperm count for men. That’s due to the presence of L- Arginine, a type of enzyme, within the same.

Note that the darker the chocolate is, the better for your fertility diet. So, it’s recommended to consume 85% bittersweet dark chocolate for the best results. You can consume a small square or two of dark chocolate to get the benefits for your fertility issues. 


Garlic is one of the superfoods to increase male fertility and ensure good blood flow in the body. It boosts sperm production and improves testosterone levels thanks to its antioxidant properties. The best thing about garlic is that it’s rich in selenium and Vitamin B6, both of which are responsible for producing healthy sperm. 

You may consume about 1 to 2 cloves of garlic for two months. It can significantly increase the sperm in the semen and improve your physical strength. You can also add crushed garlic to salads or make honey-garlic tea as a fertility drink.


Fatty fish is one of the common Indian foods to increase sperm count and help with fertility. As fishes are high in omega-3 fatty acids, they can help to increase the overall sperm health of men. It can be consumed as an alternative to red or processed meat for a healthy option in the diet. 

Now when it comes to fish varieties that can contribute to fertility, you can try out options like salmon and sardines. Both of these varieties are rich in Vitamin B12, arginine, and aspartic acid, all of which are responsible for better sperm count and motility. 

Omega-3 fatty acid is also responsible for increasing blood flow in the genitals. It can further help you to stay active during intercourse and have a healthy sex life.

Besides fish, you can try fish oil supplements. It can ensure higher sperm count and increased hormone levels for better fertility. 


Oysters are a rich source of Vitamin B12, Vitamin D, Zinc, and Selenium. All these nutrients help to increase sperm count and ensure good motility. In fact, oysters are commonly called aphrodisiacs. This means it stimulates sexual desire and boosts sexual performance in men. As Oysters contain Vitamin B12, it also supports adequate sperm development. 

If you aren’t fond of the oyster’s taste, you can try other food that’s rich in zinc, like poultry meat, beef, eggs, beans, grains, etc. You can make curries with these options for Indian food to increase sperm count.

What Foods Help in Fast Production of Sperm?

To pace up your sperm production, you can try out some super food as follows:

  • Indian Gooseberries
  • Liver
  • Tomatoes
  • Brazil nuts
  • Pomegranates

Meanwhile, you should stay away from fried foods and soy products to increase your sperm count. Also, limit alcohol consumption to moderate levels, so you can see faster effects. You must also satisfy your unhealthy food cravings with healthy options

To Conclude

So these were some of the foods to increase male fertility. You can add these food options to your diet and improve your sperm count. Make sure to follow a healthy lifestyle along with a good diet, and you may see the difference soon.

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