Which food has more sperm?

In this brief guide, we will address the query, ”Which food has more sperm?” We will also discuss how we can increase sperm count naturally. Moreover, we will also describe the causes of low sperm count in the body and how much a normal sperm count is.

Which food has more sperm?

There are many foods that you can consume to boost the production of testosterone which ultimately increases the sperm count. Some of the foods high in nutrients that increase male sperm count include:


Eggs are rich sources of protein that can also increase sperm count in males. Likewise, they also protect the sperm from damage by free radicals which increases motility. Consuming the nutrients in eggs help to produce healthier sperm, hence improving fertility.


Vitamins A, B1, and C present in bananas are responsible for producing healthier and stronger sperm cells as well as increasing sperm count. 

The enzyme bromelain also helps to improve sperm quality and count by preventing inflammation.


Walnuts are rich in omega 3, folate, B6, zinc, and antioxidants. These help to produce high-quality sperms.

Dark chocolate 

Dark chocolate contains L-Arginine HCl, an amino acid that has been shown to increase sperm count and volume. Consumption in moderation can boost sperm counts to some extent.

Zinc-rich foods

Zinc is critical for the development of sperm cells. Zinc-rich foods such as barley, beans, and red meat should be included in your everyday diet if you want to increase your sperm count. Zinc deficiency can even cause a decrease in sperm motility, lowering fertility.


Omega-3 fatty acids are rich in salmon. Consuming salmon can help to boost sperm count. It is also rich in vitamin B 12, arginine, and aspartic acid, all of which have also been found to increase sperm count and motility.


Beef contains loads of zinc, selenium, vitamin B12, and carnitine, all of which are proven to show a significant difference in sperm count and motility. 

These nutrients help to boost your motility, sperm development, and overall sperm health. According to several studies, zinc concentrations in human seminal plasma are higher than in any other human tissue.

How can we increase sperm count naturally?

Sperm count can be increased naturally or by medication after consulting doctors or health personnel. Some of the natural ways to increase sperm production are:

  • Regular exercise and loss of weight in people with obesity can boost sperm count.
  • Avoid the use of alcohol and drugs. Excessive consumption of alcohol and drugs can decrease sperm production.
  • Increase the intake of fruits that are rich in antioxidants and vitamin C
  • Get enough zinc-rich foods like beans and lentils.
  • Increase the intake of fatty foods that are rich in omega-3 and omega-6.
  • Quit smoking
  • Increase the consumption of fenugreek supplements 
  • Have a balanced diet 
  • Avoid unprescribed online medicines 

What causes low sperm count in the body?

Male sperm count can decrease due to several factors such as environmental conditions, medical problems, and changes in the lifestyle of an individual.

Environmental factors 

Overexposure to risky environmental factors such as industrial toxins, metal exposure, radiation or x-rays, and high temperatures might have an impact on sperm production.

Medical Problems

These medical conditions can decrease your sperm production resulting in low sperm count:

  • Infection to testicles due to sexually transmitted diseases
  • Varicocele
  • Retrograde ejaculation
  • Surgical operations such as vasectomy
  • Low hormonal production by the Pituitary gland 
  • Immunologic infertility
  • Celiac diseases


  • Smoking
  • Drinking alcohol
  • Use of drugs such as steroids
  • Depression and anxiety
  • Obesity
  • Continuous exposure to high temperature and radioactive chemical

How much is a normal sperm count?

15 million per milliliter of semen is considered a normal sperm count. The chance of reproduction decreases with the decrease in sperm count. 

More than 200 million sperm per millimeter is considered a high or above-average sperm count which can be considered a normal one. Sperm count can be done through sperm analysis in a fertility clinic or hospital.

Sperm count typically fluctuates every day as a result of various day-to-day factors such as diet, health, temperature, mental condition, etc. Age is also another important factor that impacts sperm count. 

With increasing age the sperm count of an individual decreases. In comparison to sperm generated by a man in his 20s or 30s, a man’s body produces less sperm once he reaches 40. For more details, please click the link here.


In this brief guide, we have addressed the query, ”Which food has more sperm?” We have also discussed how we can increase sperm count naturally. Moreover, we have also described the causes of low sperm count in the body and how much a normal sperm count is.





Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.