Choosing the Best Food for Healthy Sperm – What You Have to Know

Sperm and its quality become important when you try to conceive. Prior to that, no man pays attention to it.

Men enjoy sex and consider it consumed once they reach an orgasm. At that point, the sperm count, quality, and sperm motility are irrelevant because they are not trying to get babies.

Things change to 180 degrees once you decide you want a baby. You probably know already that sperm can be affected in a bunch of different ways, so you start paying attention to your lifestyle. There are lots of supplements and drugs to boost sperm, as well as lifestyle changes.

In terms of lifestyle changes, most of them relate to the diet. You try to eat healthy foods, but you also need to stay in shape, so you limit your food consumption and you exercise.

Now, what should you know about male fertility and diet? What is the best food for healthy sperm and sperm motility?

Does Diet Affect Sperm?

Sperm health depends on your diet, just like anything else in your body.

The nutrients you throw into your body will reach all the systems and affect them positively or negatively. To increase the sperm count naturally, you need nutrients that will actually stimulate production.

Sperm counts and overall sperm quality vary from one man to another. The good news is you can boost sperm count by eating certain foods – the bad news is you need to do your homework before and perhaps make some lifestyle changes.

For example, diets rich in fats – trans fats or other types – are likely to reduce the total sperm count and quality. Sperm production will also be affected by what you eat. On another note, diets rich in sugar can cause diabetes, which is also bad for sperm.

Moving on, diets based on fruits rich in vitamin C or foods rich in omega 3 fatty acids can lead to a healthy sperm count.

Your eating habits will, therefore, affect sperm count and sperm parameters. It takes time to make these changes but trying to conceive asks for some effort.

Food To Increase Sperm Count

Different foods have different effects on sperm. For instance, some foods can cause poor sperm health, while others will increase the motility without actually targeting the issues you may have with an abnormal sperm shape.

Here are some foods for those with lower sperm counts.


Oysters will help you overcome issues associated with poor sperm health by adding to the overall count. They actually have a reputation for being aphrodisiacs, mostly because of the incredibly high amount of zinc. They will improve fertility by tackling a low sperm count.


Beef is also known to help with semen quality and count. Obviously, pay attention to processed meat or trans fatty acids. Overall, beef is rich in zinc, vitamin B12, and selenium, which are some of the top nutrients to look for in fertility foods.


There is a well-known connection between some fish species and poor sperm quality – fish can help you overcome such problems.

Consume it for a boost of omega 3 fatty acids, vitamin D, and selenium. Apart from working on the count, these nutrients will also help against poor sperm motility.


Tomatoes are extremely rich in antioxidants, which are mandatory for healthy sperm. Rich in lycopene, tomatoes are excellent for improving sperm health.

They will also work on the testosterone levels. Make sure you get tomatoes in their purest form for maximum results, though.


Rich in zinc, vitamin B6, folate, omega 3 fatty acids, and selenium, walnuts will easily help against a decreased sperm count.

You can use them as snacks or implement them into all sorts of recipes. Walnuts will not just improve sperm count, but also provide better sperm motility.


Add garlic to most recipes for a healthy diet. When eaten regularly, garlic will provide a better chance of achieving pregnancy compared to other foods.

Garlic will help against a low sperm concentration, not to mention maintaining healthy sperm DNA and improving sperm motility.


Fenugreek is among the leading ingredients in supplements for sperm count and sperm concentration. The herb can be used naturally, too.

It will not just cure a lower sperm count, but it is useful for every aspect related to reproductive health. Add it to hot dogs, soups, and other similar recipes.

Food To Increase Sperm Quality

Sperm quality is just as important. Just because you have plenty of sperm, it does not mean you can get someone pregnant if the quality is not high – good motility and a healthy shape.

You do not necessarily need to go to a fertility clinic or understand the sperm morphology to do it, though.


Forget about beef jerky or processed meats – instead, stick to certain foods to improve the construction and shape of your sperm. Eggs are excellent due to their high protein intake. They protect sperm against free radicals, as well as abnormalities in the shape and DNA.


Spinach is rich in folic acid, which is essential for the healthy development of sperm. Male infertility is often treated naturally with folic acid supplements.

High levels will not just improve male fertility by reducing the amounts of abnormal sperm, but they also increase egg penetration power.


Bananas are rich in vitamins A, B1, and C. They help the reproductive system overcome a lower sperm concentration by producing stronger and healthier sperm cells.

The high amounts of bromelain are responsible for more than just sperm quality – they also help with the count.

Maca Root

Maca root will complement your fertility journey by working on every aspect related to sperm. It will improve sperm quality, cell health, motility, and count altogether. It is normally found in all sorts of natural supplements.


Rich in vitamin C, asparagus will impact male fertility by fighting free radicals around the body – the harmful cells attacking sperm cells. The result? Better sperm, higher quality, healthier cells, and increased motility. Add asparagus to salads or cooked meals.

Dark Chocolate

Rich in L-arginine HCl, dark chocolate contributes to the volume, health, and count of sperm. Pay special attention to the type of dark chocolate you purchase – calories, sugar, trans fat, and so on.

Consume it in healthy amounts, or you could achieve a different effect – gaining weight, which can be quite harmful.

Pumpkin Seeds

Pumpkin seeds are rich in phytosterol. This component is scientifically proven to boost the natural productivity of testosterone.

More testosterone will add to the sperm cell quality, but it will also increase the count and motility. Such seeds are also rich in omega 3 fatty acids, which are just as helpful for sperm.

Food To Increase Sperm Motility Fast

Sperm motility is inversely related to everything else.

It makes no difference if you are good with disease control and limit high-fat dairy products.

Also, it makes no difference if your sperm is healthy and you have a good count. If sperm lacks motility, it will be impossible to reach eggs.


Shellfish is rich in major nutrients that will boost every aspect related to sperm. You can fight infertility with fatty fish, which contain the same nutrients as shellfish too.

Practically, shellfish will provide your body with high amounts of zinc and omega 3 fatty acids, which are critical for sperm motility.

Shellfish include more varieties – lobster, shrimp, crab, and even mollusks. Mollusks include scallops, oysters, mussels, and clams.

According to professional medical advice, shellfish ranks better than organ meats, red meats, white meats, and even other dark or white meat fish.

Leafy Greens

Dark and leafy greens are rich in numerous vitamins and other nutrients, but more specifically, they are rich in folate.

This vitamin supports a natural and healthy division of cells – a process that is responsible for the production of sperm. The semen volume will increase, as well as the motility.

Infertile men will often be recommended a natural approach before being given medication because of an increased risk of side effects.

The natural approach has no adverse reactions. With these thoughts in mind, foods like spinach or kale will significantly impact your battle against infertility.

Sunflower Seeds

Antioxidants are very important for the production of sperm, as well as its motility. They protect sperm against free radicals and all sorts of issues that may affect it. Vitamin E is one of the most prolific antioxidants out there and is found in heavy amounts in sunflower seeds.

Bell Peppers

Bell peppers are similar. They have high amounts of antioxidants and especially vitamins A and C.

Their role is to protect sperm against abnormalities, as well as oxidative damage. This sort of damage can affect anything – from the actual sperm count and sperm quality to the sperm motility.

Having bell peppers daily will add to everything – higher sperm count, normal sperm morphology, and extra motility. You can have them raw, as snacks, or you can cook them in a wide variety of recipes.

Other foods to help with human reproduction include:

  • Most types of nuts
  • Liver
  • Sardines
  • Indian gooseberries

What Food Is Not Good For Sperm?

Eating foods for sperm quality is one thing. Preventing such issues with the count or motility is a different thing.

From full fat dairy and citrus fruits to your daily caffeine intake and energy drinks, here is what you have to know about things to avoid.

Processed Meats

The more processed foods you add to your diet, the less likely your sperm is to fertilize eggs. Processed meats will affect this capability and increase the risks of male infertility. Sure, you can counterattack with healthy foods, but it is still better to avoid these things altogether.

Fried Foods

Fried foods are rich in trans fat, and trans fat has negative effects over all processes in the body – including the possibility of producing healthy sperm. Such effects may not always be straightforward, but they can and will affect you before you even realize it.


Soy and products based on it are rich in phytoestrogens. Now, the problem with phytoestrogens is that they tend to harm sperm by reducing the sperm concentration.

When the concentration is affected, the sperm count will obviously be diluted too, leading to a lower chance of getting your partner pregnant.


The alcohol consumption is related to many issues about sex. Too much alcohol can even prevent you from achieving an erection. While it may not harm in moderation, having alcohol on a regular basis will decrease sperm quality.

Furthermore, alcohol is often rich in environmental toxins – such as sulphites.


Foods and drinks rich in caffeine could give you a good start of the day, but having too much caffeine will also have a negative impact on your sperm.

Coffee, energy drinks, tea, and soda drinks should be avoided. If you are thirsty, get some flavored water instead.

High Fat Dairy

High fat dairy might be tastier than low fat alternatives, but it is also harmful. Whole milk, many types of cheese, and some yogurts can harm the sperm count and motility.

Dairy is, indeed, rich in many nutrients, but you need to keep the consumption under control if you want to look after your sperm.

FAQs Food For Healthy Sperm

Following are the common questions also asked about the best food for healthy sperm.

How Long Does It Take For Food To Affect Your Sperm?

Nutrients will be absorbed into the body within minutes only. However, changes are less likely to occur overnight.

Dietary changes can, indeed, help your sperm, but it will take anywhere between 8 and 12 weeks to actually notice any improvements. This is how long it takes sperm to mature.

How Often Should A Man Release Sperm?

There are no recommendations or requirements in terms of how often you should ejaculate. To keep sperm fresh and produce more, you should have sex two or three times a week. This frequency will also increase the chance to get your partner pregnant.

How Can I Make My Sperm Thick And Strong?

Make sure you have an active lifestyle. A sedentary one will affect sperm quality. Exercise a bit daily, take lots of vitamin C and vitamin D, and quit smoking and alcohol.

Figure out the causes of stress and annihilate them – perhaps learn some stress management techniques – and take zinc.

Wrapping Up

There are more factors that affect sperm production, and they all relate to your actual lifestyle and health status. The healthier you are, the healthier your sperm will be too.

Lifestyle changes are fairly simple to make and will not require too much effort, but they do need time.

Give yourself at least a few months before noticing any results. Besides, changes in your sperm are less likely to be visible. However, the healthier you become, the more likely you are to make your partner pregnant.

There are drugs and medications that can increase sperm, too – as well as various treatments and alternatives, but the natural approach is recommended. Infertility is rarely permanent and can be reversed with a few simple changes.