18 Foods to Eat for Elevating Sperm Count

17. Dark chocolate

Dark chocolate is luxurious and delicious. Not only is it great tasting, but it can help men with a low sperm count. It contains a chemical called L-Arginine HCL. This is an amino acid which is related to the arginine we find in walnuts. Men (and women) who have tried it say they experience more intense and satisfying orgasms.

The L-Arginine HCL amino acid has been proven to double the volume of semen and sperm the male reproductive system produces. Dark chocolate can also help improve the motility of sperm cells, giving them a better chance of reaching the egg.

Dark chocolate is also rich in antioxidants. These antioxidants fight off the free radical cells that try to destroy the sperm cells. Dark chocolate has levels of antioxidants as high as those found in pomegranates.

Indulging in too much dark chocolate should be avoided, though. It can make you gain weight. Being overweight or obese is a risk factor for a low sperm count. As with just about anything in life, moderation is the key when it comes to dark chocolate.

16. Garlic

Garlic is similar to ginseng in that it increases blood flow. The allicin in garlic is what does this. Blood flow is essential for the production of sperm as the hormones and oxygen need to travel to the genitals to produce the sperm. The quality of the sperm is improved if there is increased blood flow to the area.

The allicin also protects the quality of the sperm. Garlic contains the mineral selenium. And it also contains Vitamin B6. These substances assist in the regulation of the hormone levels in the body and stop sperm cells from sustaining damage.

Selenium is also suitable for improving sperm motility. It is one of the main ingredients of semen. If there is not enough selenium, the semen becomes thicker which affects the ability of the sperm cells to move effectively.

Vitamin B6 is also known as pyridoxine. It is necessary for the breakdown of carbohydrates, fats and proteins, and their distribution and uses in the body. It supports the function of the adrenal glands, which secrete essential hormones such as cortisol.

15. Pomegranates

The healing properties of the humble pomegranate are powerful, although many people don’t know about them. It packs an antioxidant punch with a rich variety of vital compounds. Pomegranate juice may be associated with the lowering of malondialdehyde in the blood. This is a chemical that destroys sperm cells.

Eliminating malondialdehyde from the bloodstream is vital for men who are struggling with a low sperm count. If your body is already not producing a lot of sperm, the last thing you need is to destroy what little there is.

Pomegranate extract can promote proper blood flow. Improved circulation leads to the production of more sperm. A study conducted in Turkey showed that regular ingestion of pomegranate juice improved the overall health and motility of sperm cells. The juice can counteract the free radical cells which seek to damage the sperm cells.

Sperm cells are vulnerable to attack from free radicals because they contain high levels of polyunsaturated fats. It’s best to eat pomegranates whole or juice them. Store-bought pomegranate juice may not be as rich in antioxidants as homemade juice. You can also add pomegranate to a smoothie for a delicious flavor.

14. Beef

Most of us have at one time or another been on the receiving end of a lecture on the health risks of eating beef. It can cause high cholesterol levels and is not suitable for your heart. However, you can still have your beef and eat it, too (so to speak).

Lean beef mince is very good for you. It’s a rich source of protein and contains B vitamins. It also contains zinc. Zinc is an essential mineral for men with a low sperm count. It protects the sperm by preventing free radicals from entering, contaminating or destroying sperm cells.

Zinc is also able to prevent the conversion of the male hormone testosterone into the female hormone estrogen. Regardless of sex, we all have testosterone and estrogen in our bodies. Their levels, however, vary. Men have far more testosterone than estrogen.

Testosterone is essential for the functioning of the male reproductive system. When men have higher levels of estrogen, their libido and sperm count may be affected. Men can beef up their sperm count if they make lean beef mince a part of their regular diet 2-3 times a week.

13. Walnuts

Walnuts are rich in arginine. This substance helps to increase the production of sperm in the testicles. It also helps to increase the volume of the semen in which the sperm cells are ejaculated. Walnuts also contain Omega-3 fatty acids. These essential fats help with blood flow.

Improved blood flow to the area can stimulate the production of sperm. Increased production leads to an increased sperm count. These essential fatty acids help sperm cells to mature and function optimally.

Walnuts contain a significant number of antioxidants, more than other nuts. Antioxidants are essential to maintaining the quality and quantity of sperm as they protect sperm cells from free radicals that seek to destroy them. Sperm cells that are attacked by free radicals may be damaged or destroyed. Protecting sperm cells from the harmful effects of free radicals is essential.

A recent study done by researchers at the University of California was published in Biology of Reproduction. It showed that men who ate 75g of walnuts had increased sperm counts when tested after a 12-week period. The men who didn’t consume walnuts showed no improvement in their sperm counts.

12. Spinach

The leafy green vegetable Popeye loves so much must be what kept Olive Oyl in the picture for so many years! Spinach contains a lot of folic acids. Folic acid is suitable for raising sperm count. Not only that, it improves the strength or quality of the sperm cells.

Folic acid also enhances sperm motility. Folic acid can also help maintain a healthy sperm shape. The sperm has to “drill” through the membrane of the egg to fertilize it.

If the sperm cell is not in the correct shape, it will not be able to do this, and the egg will remain unfertilized. Low levels of folic acid can also lead to the malformation of sperm cells. Sperm cells may have two tails or two heads. This type of abnormality in the structure of the sperm can render it incapable of fertilizing an egg.

If by chance the sperm cell does penetrate the egg membrane and fertilize it, a resultant birth defect or a miscarriage may follow. Spinach is also rich in the amino acid L-Arginine HCL. This amino acid is known to increase your sperm count, quality and fertility.

11. Fruit salad

Fruits such as strawberries, oranges, blueberries and others are very rich in antioxidants. Antioxidants protect sperm cells from damage caused by free radicals. They also contain folic acid which helps to enhance the quality, quantity and movement of sperm cells.

The Vitamin C in various fruits also enhances the immune system, protecting the body and its cells from infections. A study of male fertility noted that increased Vitamin C intake increased sperm motility by 92% and sperm count by 100% or more.

In this study, men were given 1000 mg of Vitamin C as a supplement twice a day. It’s not necessary to use supplements as your only method of ingesting Vitamin C. Getting it directly from the source is very good for you.

Vitamin C plays a vital role in keeping your hormones at healthy levels, maintaining the health of your semen, and increasing your fertility. You’ve been told since you were little that Vitamin C is good for preventing colds and flu. Well, it does that and more. It could be the reason you get your sperm count up.

10. Eggs

Eggs contain high concentrations of Vitamin E. Vitamin E can regenerate and heal skin cells affected by scarring. It also has a similar effect on sperm cells. It repairs damaged sperm cells.

Vitamin E also prevents the degeneration of sperm cells. Keeping them alive longer is good for ensuring that sperm cells reach their destination. There are also antioxidants in eggs that protect the cells and counteract free radical cells. Free radical cells are formed as a result of oxidative stress.

They occur naturally in the body but need to be fought off and destroyed to maintain good health. Eggs also contain amino acids, which are the building blocks of protein.

The easiest way to make sure you get the maximum nutritional value from an egg is to boil it instead of frying it. Even better, you can include a raw egg in a smoothie. The protein you get from eggs is essential for sperm production. It’s crucial that you keep your protein intake within the daily limit. You don’t want to over-consume, as this can have an adverse effect on your sperm count.

9. Water

Water is the elixir of life. We need it to survive. But if you want to use water to do more than survive, you need to drink it frequently. You need to drink water if you’re going to lose weight. If you’re going to get fit and exercise more, you need to increase your intake of water.

Water is good for your immune system. It keeps the immune system healthy so it can fight off potential infections. If you want to give your sperm count a boost, you need to drink enough water.

If your body is not well-hydrated, your semen will thicken. The volume of semen you can produce will also decline. This prevents the sperm from moving quickly enough to fertilize the egg. The quality of the semen in terms of how much sperm is in it will also decline if there is insufficient water in the system.

In addition to drinking more water, men with a low sperm count should consider eliminating alcohol from their lifestyles. Alcohol dehydrates the body, and this will affect sperm production.

8. Fish

If you want to boost your sperm count, you need to increase your intake of fish. A study has shown that increasing your intake of white meat fish such as cod and halibut improves sperm shape.

Men who ate dark-meat fish such as salmon, bluefish and tuna had a sperm count 34% higher than men who ate little or no fish. The diet of men was surveyed, and the questions centered around their consumption of fish. Their diets were monitored before sperm counts were remeasured.

Oily fish contains omega-3 fats which are good for your brain and bones. These are the healthiest natural fats you can add to your diet. But they are also good for your sperm count. A recent study published in the Journal of Nutrition showed that men who ate more oily fish could boost their sperm count by up to 65%. Mackerel is a good example of an oily fish. The oils in fish make the membranes of your cells stronger. This includes the sperm cells. Strengthened membranes ensure the protection of the cell’s contents.

7. Shellfish

We’ve all heard that oysters are an aphrodisiac. The jury’s out on that one when you ask most people. A lot of them can’t get past putting a slimy little creature that just came out of a shell into their mouths. However, for those who have tried them, there are some believers out there.

Oysters are rich in zinc. Zinc is responsible for increasing the production of sperm. It also has restorative properties that can help to repair damaged sperm cells and increase your libido. Zinc prevents testosterone from being converted into estrogen.

If your estrogen levels rise and your testosterone levels fall, you’ll struggle to produce sperm. Your libido may suffer, and you could experience erectile dysfunction. Shellfish such as lobster, crab, and crayfish are all excellent sources of zinc which make them the perfect addition to your diet. If you’re battling with a low sperm count, consider increasing your shellfish intake.

Make sure the mercury content in the shellfish you eat is low. Mercury occurs naturally in some fish and shellfish. Mercury can damage or destroy sperm. It can, therefore, decrease your fertility.

6. Cherries

Cherries are not only sweet and delicious, but they are also perfect for your body. These marvelous fruits contain anthocyanins. They are pigments commonly found in the presence of flavonoids. A combination of anthocyanins and flavonoids can prevent the body from contracting various diseases. They also work to avoid erectile dysfunction.

Cherries are packed full of antioxidants. These are vital substances that prevent free radicals from invading our cells. Left unchecked, free radicals can cause heart disease or cancer. One of the most potent antioxidants you will find in cherries is lycopene.

Lycopene is essential for improving the structure, quantity and motility of sperm. It raises the sperm count and increases the possibility of the sperm cell being able to fertilize an egg. It has been known to improve a man’s sperm count drastically.

One of the best ways to include cherries in your diet is to add them to a smoothie. They add a distinct color to the beverage. Their naturally sweet flavor also enhances your taste experience. Or you can enjoy some delicious homemade sweet cherry pie.

5. Bell peppers

Bell peppers are rich in a substance called apigenin. This is a plant compound that is a flavonoid. It boosts blood circulation which promotes increased sperm production. It does so by preventing the clogging of the blood vessels. Unclogged blood vessels are the best for premium circulation. They are also suitable for your blood pressure and blood sugar levels.

Bell peppers also contain Vitamin A. This vitamin is instrumental in boosting the production of testosterone. The body needs testosterone to produce sperm. You also get vitamins C, E, B2 and B6 from bell peppers. They also contain potassium, niacin, folate and fiber.

Red bell peppers contain lycopene. This is a powerful antioxidant that has been associated with an increased sperm count.

Bell peppers are seldom eaten alone. They are combined with other ingredients to make delicious meals. You can make stuffed peppers or use them in foods such as fajitas and stir-fried meals. They also add a bite and some color to a summer green salad. It’s a great idea to use bell peppers of different colors as their flavors are subtly different and they add variety to a dish.

4. Ginseng

Ginseng is a potent herb that is vital to the health of a man’s sperm. A preliminary investigation at the Mayo Clinic has revealed a link between male fertility and ginseng intake. It seems that ginseng doesn’t just give your memory a boost. It’s good for your overall health and well-being.

Of Asian origin, ginseng has been in use in traditional medicines from the region. Men have found that ginseng improves their virility. It helps make sure the sperm can be delivered by counteracting erectile dysfunction.

Ginseng is good for your memory because it stimulates the hypothalamus of the brain. This is the same center in the brain that needs to trigger the command for increased sperm production. It follows that ginseng helps to stimulate sperm production.

Ginseng also strengthens the heart’s pumping capacity. This improves blood circulation around the body. It includes supplying the male reproductive system with more blood. Ginseng can also have a calming effect.

A man’s libido and sexual performance can be affected by the stresses and strains of everyday life. Physical and mental fatigue can be improved by taking ginseng. People who take ginseng say it improves their quality of life in terms of sleep, sense of satisfaction, sexual desire and performance.

3. Turmeric

Turmeric is a spice used in many traditional Indian meals. It gives the food a yellowish color. Aside from being delicious, turmeric has many medicinal properties. One of these is improving a man’s sperm count. Turmeric contains camphor, which could help in the restoration of a man’s reproductive function.

The main ingredient in turmeric is curcumin. It is good for the treatment of diabetes, which can cause a man to experience erectile dysfunction. It can also protect the body and reproductive system from absorbing the toxic chemical Chromium 4. This chemical is used in the leather and dye industries, and also features in chrome-plating activities.

Another reason turmeric is so good for you is that it contains a lot of Vitamin C. Men need Vitamin C, as it can boost sperm count and may stop sperm cells from sticking together. When they do this, sperm cells cannot move quickly to fertilize the egg.

As a whole, turmeric can prevent drastic changes to the testosterone levels in a man’s body. It can also keep the body supplied with stable, healthy levels of antioxidants which neutralize free radical cells.

2. Mangoes

In India and Southeast Asia, the mango is regarded as a male aphrodisiac. Men who eat it regularly have a higher libido and more staying power in the bedroom. Mangoes are used to treat erectile dysfunction.

One of the reasons mango is regarded as being so effective is the fact that it contains Vitamin E. Vitamin E is known to increase a man’s sperm count and keep hormone levels balanced. Mango also contains a lot of vitamins A and C. These vitamins contain many antioxidants that protect the body cells, including the sperm cells.

They also promote blood circulation. Increased circulation to the male genital area will stimulate higher sperm production rates.

A study published in Ecology Letters in July 2011 indicated that a combination of beta-carotene (Vitamin A) and Vitamin E are essential for defending against sperm damage. The testing was done on animals. It was found that males who had reasonable levels of Vitamins A and E and the associated antioxidants maintained a good sperm count, quality and motility. It seems that mango is an essential addition to the fruit diet in more ways than one!

1. Asparagus

Asparagus is an acquired taste. Men with a low sperm count should seek it out though, as asparagus can help them. It contains a whole lot of Vitamin C. This prevents the sperm cells from oxidizing which degrades their quality.

Vitamin C is well-known for its impact on the body’s immune system. When you offer a boost to the immune system, the body can get on with the other business of the day. It can perform other processes instead of fighting infections and bugs.

You also get the minerals folate, selenium and zinc from asparagus. Men who improve their intake of folic acid and zinc show an increased sperm count. Instead of relying on supplements to do this, get your intake of these nutrients the natural way.

Selenium is vital for the male reproductive system. Semen is rich in selenium. The nutrient is lost when the semen is ejaculated. That’s why selenium levels need to be replaced. Selenium is vital for sperm shape. The correct sperm shape can determine fertilization success or failure. Selenium also plays a role in cell replication, which is an essential process during sperm production.