Skip to content

A List of Foods To Increase Sperm Count

As promised, after publishing the list of essential nutrients that can increase sperm count, here is the food list.

A quick review of the previous article

These nutrients are needed to produce healthy sperm and tackle low sperm count issue.

  • Vitamin C
  • Vitamin E
  • Vitamin B Complex
  • Zinc
  • Folic Acid
  • Selenium
  • Carnite
  • L-Arginine
  • Omega 3 Fatty Acids


List of foods to increase sperm count


WaterWater is one of the most important factor in increasing sperm count. Our cells needs water to keep its shape and functionality, so as our sperm cells.
Drink more water if you didn’t. 8 to 10 glasses of water are recommended to maintain a healthy cell condition.



SeafoodOysters contain a lot of zinc, which is good for increasing sperm count.

A research published in the “Journal of Laboratory Clinical Medicine」 shows that the relationship between zinc and sperm count. It is found that 80% of men with zinc deficiency have decreased sperm count than a healthy man. A follow up experiment which involves intake of zinc. The results of the experiment shows a positive relationship between zinc and sperm count because all of men recorded increased sperm count.


Salmons are known to be rich in DHA and omega 3 fatty acids. In a book written by Heidi Murkoff, “What to Expect Before You’re Expecting”, the author stated that 「DHA and other essential omega-3 fatty acids help improve blood blow to the genitals and increase sexual function”.

Other than salmon, crab and shrimp are also omega-3 fatty acid rich seafoods.

Everytime I write a food list, I ask myself:

Do I prefer eating 300 eggs a day, or two tablets of enhancement pill daily?

Everytime my answer is: PILLS FOR SURE, and,

Performer5 is my choice



MeatEggs are rich in vitamin E. Deficiency of this vitamin is known to be detrimental to testicular tissue.

Also, as mentioned in the previous post, it is good for our overall health (including sperm health) because the antioxidant characteristics of vitamin E helps to balance off the bad effects from free radicals.


Turkey is another zinc-rich food. If you hate oysters, turkey maybe for you.

Fruits, Nuts & Vegetables


Fruits Nuts VegetablesSpinach is rich in folic acid. Folic Acid and zinc are the best buddy for improving sperm health and motility. This is confirmed by a research published in “Fertility and Sterility”. Scientists find that intake of zinc and folic acid together give a positive effect in boosting sperm count.

P.S. Spinach is also good for erection.

Whole grains

Low sperm count is also closely related to low chromium level. Chromium is a trace element essential to our body. A lot of publications in the journal “Biological Tracement Element Research” shows that chromium is also essential to sperm formation.

Whole grain foods are not lacking in our diets. Bread, cereals and crackers are good examples of whole grain foods which are rich in chromium.

Walnuts & Almonds

Another essential nutrient, L-arginine, should not be neglected. Walnuts and almonds are L-arginine rich foods. L-arginine is an amino acid which is essential to sperm production. It can also increase blood flow so that we can get harder erections.

You can learn more about L-arginine through this article: What is L-arginine.

Brazil Nuts

The selenium containing Brazil nuts is good for sperm motility and increase the ratio of healthy sperm. This is a conclusion drawn from a study in the Journal of Andrology.

Decaffeinated Beverages

Caffeine are harmful to sperm health. Although the actual mechanism of this relationship is not clearly known, surveys find that men loaded with caffeine daily tend to have lower sperm counts than men seldom intake caffeine.

There are actually a lot more, but I can hardly describe them one by one. Instead, I just list them out for your reference.

  • Anchovies
  • Arugula
  • Avocados
  • Beans
  • Beef
  • Broccoli
  • Carrots
  • Cherries
  • Chicken
  • Corn
  • Crab
  • Dark Green Lettuce
  • Dired apricots
  • Flax
  • Grapefruits
  • Kale
  • Leafy green veggies
  • Oatmeal
  • Oranges
  • Pumpkin seeds
  • Red peppers
  • Sardines
  • Shrimp
  • Snow peas
  • Sparagus
  • Strawberries
  • Sweet potatoes
  • Tomatoes
  • Yellow veggies
  • Yogurt

Other than foods to eat, I gathered a foods to avoid list for you too.

1. Say NO to tabacco, alcohol, marijuana

These are very harmful to sperm. There are evidence shows that heavy tobacco, alcohol and marijuana may result in abnormal fetal development because the DNA of sperm are damaged.

Your kids may also have a higher risk of cancer due to the accumulated effect of DNA damage.

2. Coffee

In the Foods to Eat List, decaffeinated drinks are encouraged, because caffeine in coffee can lower sperm motility.

Part 1 of the series: 9 Essential Nutrients That Increases Sperm Count