6 Super Foods To Increase Sperm Count, Production, And Motility

Written by Shamita Dhingra

Modern lifestyle poses many health issues that we may face on a day to day basis. One such problem that many people face today is infertility. Where women are affected by uterine fibroids, ovulation issues, and thyroid problems, males face issues like erectile dysfunction or low sperm count. Experts say that most fertility issues in males are a result of low sperm potency (1).

There are treatments and medicinal therapies that help increase the sperm count. But what if one could also try alternative therapies like food and nutrition to alleviate the symptoms? Diet is an excellent way to increase sperm production and its quality. So what things can be included in the daily diet? How and why do they assure results? To find out, read further and know more about certain foods that can increase your fertility and help you plan your family life.

1. Dark Chocolate


This food is a very popular means of increasing fertility. It contains very high levels of antioxidants that help fight general body pollutants and toxins that may interfere with any bodily functions, including fertility. The darker the chocolate, the better it is for male reproductive health. It is rich in an amino-acid called L-Arginine HCL, which is believed to double the sperm volume and density. Not only this, it is also said to enhance the blood vessel dilation, thereby increasing the blood flow in the reproductive parts. However, there must be a balance. Otherwise, there is a danger of putting on extra weight, which may again cause the testosterone hormone to behave badly and reduce the levels of sperm inside the body. A few dark chocolate squares a day is good enough.

2. Pumpkin Seeds


Consuming pumpkin seeds can be very beneficial for sperm production. They are a rich source of zinc, which is an essential component required by our body, only next to iron. And it plays a great role in boosting male as well as female fertility. It stimulates the production of testosterone, thereby increasing the sperm count as well as motility. It helps in the formation of the outer membrane and tail of the sperm and also contributes towards proper fertilization. Pumpkin seeds also have a high concentration of omega-3 fatty acids that help in the increased flow of blood to the reproductive organs. Therefore, they are an important food for sperm health (2).

3. Spinach Or Green Leafy Vegetables


Green leafy vegetables including spinach are an excellent source of folic acid. If the folate levels decrease in the body, it can lead to abnormal sperm shapes, with more than one sperm head or tail. This can further cause chromosomal disorders. In case of folate deficiency, the sperms may have difficulty in reaching the egg or fertilizing it. And even if the fertilization takes place, the probability of birth-related defects may be very high. So, keep a tab on your intake of green leaves to maximize your chances.

4. Garlic


Garlic has always been a very potent cure for numerous physical ailments for over many centuries. But many of you may not be aware that it is also a strong aphrodisiac that boosts sperm production and sperm volume. It is because of the presence of a chemical compound called allicin that facilitates the flow of blood to the male sexual organs. Moreover, garlic is also rich in selenium and is a good source of vitamin B6 that help in healthy sperm production.

5. Pomegranate Juice


The intake of pomegranate or organic pomegranate juice can be very beneficial for the body. The sperm health can be affected by high levels of polyunsaturated fats that are found within them, and malondialdehyde, a chemical compound that is a bio-indicator of oxidative stress. Drinking pomegranate juice can help protect the body from the harmful effects of free radicals that can even affect the DNA. It is also high in vitamin C and has anti-inflammatory properties. Many believe that it is also good for treating conditions like erectile problems, infections, etc.

6. Walnuts


Who doesn’t enjoy munching on these crunchy, subtly flavored snacks that go well with almost all recipes? Apart from the taste, they also have good nutritional value. Like pumpkin seeds, walnuts are a rich source of omega- 3 fatty acids that enhance the size, shape, motility, and vitality of sperm cells. They contain arginine that boosts the production of sperm as well as the volume and density of the seminal fluid.

A balanced lifestyle with optimum rest and a de-stressed state of mind are very essential to ensure maximum fertility – whether it is a male or a female. But some of the superfoods mentioned above can be great nutritional supplements that help in increasing the amount, quality, and potency of sperms in males.

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