15 Foods That Increase Sperm Count

When couples are trying to conceive, the focus often falls on the woman and her health. However, men’s infertility comprises about half of all infertility cases. Prior to conception, men should follow a balanced diet, exercise and abstain from smoking and binge drinking. Consuming the listed foods that increase sperm count can also give couples a better chance to conceive.

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1. Bananas

Bananas contain bromelain which is an enzyme that controls sex hormones. Bananas also contain Vitamin A, B1 and C. These vitamins promote sperm production and also enable the body in improving its stamina.

2. Asparagus

That little green vegetable that gets so much flack for what it does to the smell of your urine actually has some fantastic powers over sperm. The ridiculously high amount of Vitamin C prevents sperm from oxidizing, and it protects the cells of the testicles. Additionally, vitamin C decreases free radicals so your man’s body can focus on producing sperm instead of fighting off disease.

3. Citrus Fruits

Antioxidants like the vitamin C found in citrus fruits can increase sperm count. Orange or grapefruit juice that contains 100 percent fruit juice will provide the same effect. Males who aren’t big juice drinkers can try squeezing fresh lemon juice into their water.

4. Pomegranates

Pomegranates are rich in an antioxidant that reduces malondialidehyde which is responsible for damaging the sperms. Consuming pomegranates on a regular basis can help the body in killing free radicals and also in improving the potential of the sperms.

5. Dark Chocolate

Dark chocolate contains an active ingredient known as L-arginine HCL. This helps in increasing the semen volume and it also raises sperm count. Eating dark chocolate can help men in having better orgasms.

6. Avocado

Packed with vitamin E, vitamin B6, and folic acid, avocados boost sperm motility and give it the strength to penetrate an egg.

7. Tomatoes

Tomatoes contain lycopene which also raises sperm count. Since lycopene is also found in ketchup and marinara sauces, most men won’t need much encouragement to add this to their diet.

8. Broccoli

One of the foods that increase sperm count is broccoli. Most people know that folic acid is vital for women prior to conception and throughout pregnancy. However, in terms of sperm count, it can also be helpful for males too. Broccoli is one of the best sources of folic acid. Try adding it to salads or serving it as a side dish with dinner. Other great sources of folic acid include asparagus and orange juice.

9. Spinach

Spinach is rich in folic acid that raises sperm count. Folic acid is also responsible for strengthening the sperms as well as increasing their motility.

10. Garlic

Garlic is rich in allicin that helps in improving blood circulation. This in turn promotes blood circulation in the genitals and strengthens the sperms. Garlic also contains Vitamin B6 and selenium which controls the secretion of sex hormones and reduces sperm damage.

11. Beans

A zinc deficiency is one of the leading causes of male infertility. Beans are a versatile, vegetarian source of zinc. To avoid food boredom, get creative with bean dishes. Try making chicken burritos or tacos with black beans, turkey chili with pinto beans, hummus (which is made from garbanzo beans) or lentil soup.

12. Nuts

Nuts are great for raising sperm count because they contain zinc and the antioxidant vitamin E, both of which can raise sperm counts. Try to have a handful of unsalted nuts like almonds every day.

13. Walnuts

Walnuts are rich in arginine which helps in raising semen volume and also promotes sperm production. It is also composed of omega-3 fatty acids that promote blood circulation in the penis. Walnuts are rich in antioxidants and they protect the body from several diseases.

14. Egg

Eggs help in promoting fertility and raising the sperm count. Eggs contain vitamin E which prevents tissue degeneration of the testicles. Eggs are also rich in antioxidants that neutralize free radicals and protect the cells.

15. Oysters

Oysters are one of the best sources of zinc. Hitting up the raw bar a few times prior to conception might increase your chances. Too much zinc can be problematic, so stay around the recommended amount of 15 mg per day for adult males according to the Mayo Clinic. A 2-oz. serving of oysters is close to the recommended daily amount.


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