How to Increase Sperm Count by Food? 10 Super Foods (2022)

An erratic lifestyle and high stress levels could be responsible for your declining sperm count. Considered as an essential factor in male fertility, the healthy sperms count should be 15 million per milli-meter according to the world health organization.

Male infertility is the result of a sperm count of less than 10 million per ml. However, the reduced sperm count can be improved in several ways, including the right lifestyle and healthy food as well as supplements.

If the sperm count is drastically low, medicines are also recommended. Any change in the hormones affects the production of sperm and works as an anti-oxidant.


Maintaining the testosterone level is most important to increase sperm. If you are looking to improve your sperm count naturally, certain foods increase testosterone levels fast and ultimately increase sperm count.

Exercise and sleep, and remedies are the best ways to increase sperm in the body. You can seek the advice of your doctor’s medication. In this article, we will discuss the foods and healthy diet is the best to increase sperm count in the body.

Foods like banana, dark chocolate, walnuts, and many others are some of the magical foods which not only induce sperm count, nutrition, other health benefits, even aid weight loss.

Food For Healthy Sperm 2022

With the full range of foods available in the markets, there are specific foods that are considered best to boost sperm count. Check out the list of foods that offer proper nutrition to your body and induces count sperm.

List of foods that offer proper nutrition

  • Walnut
  • Whole wheat and grains
  • Garlic
  • Dark chocolate
  • Milk product
  • Banana
  • Fish like – salmon, cod
  • Zinc
  • Cheese
  • Eggs Mushroom
  • Beef liver
  • Sweet papers
  • Kiwi
  • Fruit juice
  • Strawberry
  • Yogurt 
  • Green leaf, beans

Adding all this food to your diet plan can yield excellent results.

9 Best Tips to Increase Sperm Count in 2022

How to Increase Sperm Count by Food

1. Say No to smoking

You should stop smoking if you want to improve your sperm. Smoke reduces sperm count. In 2016 study suggests that smoking consistently reduces sperm count. There are many other health benefits to quiet smoke.

2. Exercise

Exercise is the best way to boost sperm count in a man’s body. Many researchers have shown that 30-50 minutes of exercise can induce sperm count. It gives you an active lifestyle and aids in weight loss too. It is a leading example of the health benefits to be derived from regular exercise.

3. Avoid alcohol

Consumption of excessive alcohol decreases sperm count gradually. Too much alcohol is not suitable for health. Research has been done and shown excessive drinking, drugs, cocaine, and marijuana reduced sperm count. Two drinks per day are the recommended alcohol level. Beyond the prescribed standards, it can be detrimental to health.

4. Reduce stress

If you want to increase the sperm count, work out with your stress levels. Yoga and meditation are great ways to reduce stress besides exercising regularly and following a healthy diet plan.

5. Sleep well

To improve your health and reduce stress levels, proper sleep helps the key. Even it is suitable for weight loss. Taking 7-8 hours of sleep makes you feel healthy and energetic.

6. Get enough vitamin D and calcium

Get enough vitamin D and calcium to raise sperm count and bone health. Some research has shown that a low dietary or low vitamin D diet harms sperm count. Vitamin D and calcium supplements are available online

7. Eat anti-oxidant rich foods

An antioxidant is the best way to control free radicals that damage the cell within the body. Several antioxidants result in increased sperm count.

Here are some antioxidants which contribute to the health and good sperm:

  • Vitamin E
  • Selenium
  • Coenzyme
  • Vitamin C
  • Glutathione
  • Vitamin D

8. Cut down unhealthy fat

Reduce unhealthy foods like junk food, which do not deliver any health benefits. Unhealthy food spoils your health and increases your body fat gradually. Try to avoid as much as you can as obesity is also one of the reasons for low sperm count.

9. Get enough zinc and Folate

Studies suggest that getting enough zinc and folate helps to increase sperm count and also improves your overall health. Some of the significant sources of zinc and folate are as follows:

Peas Red meat
Green, leafy vegetables Dairy
Fruits and fruit juice like orange juice Whole wheat grain
Nuts Oyster
Beans Poultry

Medicine to Increase Sperm Count

If your sperm count is critically low, only a healthy diet and an improved lifestyle may not yield the desired results. You may require some assistance from Doctor to increase the low sperm count. Certain prescribed medications can be of great help.

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How to Increase Sperm Count by Food?

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Medication which you can use to boost low sperm count:

  • exogenous androgens
  • Serophene oral
  • antibiotics
  • human chorionic gonadotrophin
  • clomiphene citrate oral

Way to increase sperm count naturally by adopting a healthy lifestyle

Besides a proper diet, a healthy lifestyle is crucial to keep yourself away from health troubles. An unhealthy lifestyle is a major contributor to infertility in both men and women. Here are some of the ways to increase your sperm count with a healthy lifestyle.


Eating healthy fat and avoiding junk foods can boost your sperm count naturally. Exercise is an excellent way to maintain an active lifestyle and get rid of stress as well as obesity, which are the prime contributors to lowering the sperm count. A sound sleep rejuvenated your body and mind to induce your overall health. If natural remedies are not yielding the desired results, consult a doctor to take medication as per prescription.

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