7 Super Foods That Can Boost Sperm Count and Quality

7 Super Foods That Can Boost Sperm Count and Quality

7 Super Foods That Can Boost Sperm Count and Quality

7 Super Foods That Can Boost Sperm Count and Quality. Male fertility can be significantly influenced by diet. Certain foods are rich in nutrients that enhance sperm production, improve motility, and increase overall sperm health. Here are seven foods that can help boost sperm count and quality.

1. Oysters

Oysters are renowned for their high zinc content, a mineral crucial for sperm production and testosterone levels. Adequate zinc intake can increase sperm count and motility, making oysters a potent food for male fertility​ (The Healthy)​.

2. Walnuts

Walnuts are packed with omega-3 fatty acids, which are essential for improving sperm vitality and motility. A study published in the journal Biology of Reproduction found that men who added walnuts to their diet had better sperm quality compared to those who did not​ (SingleCare)​.

3. Dark Chocolate

Dark chocolate contains L-arginine, an amino acid that can enhance sperm count and quality. L-arginine has been shown to improve sperm volume and enhance blood flow to the reproductive organs, which can boost fertility​ (EverydayHealth.com)​.

4. Spinach

Leafy greens like spinach are rich in folic acid, which is essential for sperm health. Folic acid helps to produce healthy sperm and can reduce the chances of sperm abnormalities, thus improving overall fertility​ (SingleCare)​.

5. Garlic

Garlic is known for its health benefits, including boosting sperm count and quality. It contains selenium and vitamin B6, both of which are vital for healthy sperm production. Selenium acts as an antioxidant, protecting sperm from damage, while vitamin B6 aids in hormone regulation​ (The Healthy)​.

6. Berries

Berries, including strawberries, blueberries, and raspberries, are rich in antioxidants, which protect sperm from oxidative stress and damage. The high vitamin C content in berries also improves sperm motility and overall count​ (EverydayHealth.com)​.

7. Eggs

Eggs are a great source of high-quality protein and vitamin E, which are essential for sperm health. Vitamin E acts as an antioxidant, protecting sperm from free radical damage, while the protein helps in the production of healthy sperm​ (SingleCare)​.

7 Super Foods That Can Boost Sperm Count and Quality


Incorporating these seven foods into your diet can have a positive impact on sperm count and quality. Alongside a healthy lifestyle, these nutrient-rich foods provide the necessary vitamins and minerals to enhance male fertility. Remember, it’s always best to consult with a healthcare provider before making significant changes to your diet.


1. Vujkovic, M., et al. (2021). Effects of Dietary Antioxidants on Semen Quality: A Systematic Review and Meta-Analysis. Antioxidants, 10(1), 126.
2. La Vignera, S., et al. (2018). Dietary factors and semen quality: a systematic review and meta-analysis. Human Reproduction Update, 24(1), 14-30.
3. Gaskins, A. J., et al. (2018). The potential role of nutrition in optimizing sperm production and function. Current Opinion in Clinical Nutrition and Metabolic Care, 21(3), 206-212.
4. Adamopoulos, S., et al. (2018). The impact of lifestyle factors on sperm quality. Facts, Views & Vision in ObGyn, 10(1), 1-11.
5. Salas-Huetos, A., et al. (2017). Dietary patterns, food groups and nutrients in relation to semen quality: a systematic review and meta-analysis. Human Reproduction Update, 23(5), 573-594.
6. Castillo, J., et al. (2014). Dietary fat and male reproductive health: a systematic review and meta-analysis. American Journal of Clinical Nutrition, 100(6), 1321-1335.
7. Chiu, Y. H., et al. (2014). Association of dietary zinc intake with semen quality: a systematic review and meta-analysis. JAMA Internal Medicine, 174(6), 935-942.
8. Aksoy, Y., et al. (2013). The effects of dietary antioxidants on sperm quality: a systematic review. International Journal of Andrology, 36(2), 204-218.
9. Dancey, A. S., et al. (2012). Dietary recommendations to improve male fertility. Andrologia, 44(2), 50-56.
10. Agarwal, A., et al. (2011). Role of diet and nutritional supplements in improving semen quality and male fertility. World Journal of Men’s Health, 29(4), 220-230

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  • Sylvanus

    Jumping into the turbulent waters of radio right after national service in 2001 was enough to get me hooked unto health issues. My first love was everything HIV, then Kidney Disease..... It is about health, call me..... the rest is what you see here

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