If you’re trying to start a family, then you will need to make sure that you can produce healthy sperm.

This will increase the odds of a successful pregnancy.

One of the most effective ways to increase fertility naturally is through diet.

The foods you eat on a daily basis have a direct effect on sperm count and quantity.

That’s why today we will be covering the best foods for sperm count. Follow along!


Also known as Indian ginseng, ashwagandha is a flower that is known to increase testosterone, libido, and improve muscle recovery. It’s excellent for athletes and any guy looking for a natural aphrodisiac.

One study found that men treated with this herb increased sperm count by 167%, semen volume by 53%, mobility of sperm by 57%. They were give given 675mg in three days every day for 90 days.

Those are insane numbers!

You can find this plant in capsule form of websites like Amazon, so it’s very easy to purchase and take on a regular basis.


This is another natural herb you can take that increases testosterone and helps you produce healthier sperm.

It’s in the same family as soy, and any component like the leaves, seeds, and roots can be consumed for benefits.

It is also capable of reducing the chances of cancer, heart disease, high cholesterol, diabetes, and obesity. This means that you will be able to improve the health of your sperm and reap many other benefits from taking it.

Fenugreek specifically offers choline, vitamin A, vitamin B, vitamin D, iron, and other micronutrients that can improve sperm quality.

Try making fenugreek into a tea, adding the seeds to salads, or using ground fenugreek as a condiment.



All types of nuts including walnuts offer nutrients like fatty acids, antioxidants, and vitamins that all lead to healthier sperm. These nutrients are also proven to protect sperm from free radicals and regulate your hormones better.

Nuts also contain plenty of protein if you’re physically active, which is another key component to having great sperm and top-notch sexual performance.

Try eating roasted walnuts as a snack throughout the day.


One of the best fruits you can snack on is bananas. They contain slow digesting carbohydrates that offer long-lasting energy for work, studying or exercise.

They are also excellent for promoting higher sperm count and quality thanks to vitamin A, B, and C found in the fruit itself.

Bananas also contain a nutrient called Bromelain which reduces inflammation in the body and helps sperm mobility.

Next time you’re looking for a quick snack, try a banana. You can also chop up this fruit and mix it into oatmeal, cereal, or yogurt.



Taking in a good amount of dark leafy green vegetables is key if you want better sperm. Sure, it might not taste the greatest, but it will make you feel amazing and have a better shot at successful pregnancies.

Remember that any vegetable can be dressed up to taste much better. If you’re eating raw or plain broccoli, then it’s not surprising that it won’t taste good. Try sprinkling salt and pepper on top along with lemon, cheese, or butter.

Go easy on condiments like butter since they aren’t the healthiest. You don’t want to take good food and make it into something unhealthy.

Additionally, you could add broccoli to other meals like rice and salads so it isn’t the only thing you’re eating at once. This makes it easier to get down if you’re not a huge vegetable kind of guy.


Spinach is another amazing leafy vegetable that will help your body produce higher quality sperm. One of the nutrients that make such a big difference is folate. When you have low levels of folate, sperm is more likely to become deformed.

Spinach is also capable of increasing nitric oxide production which dilates blood vessels, improving your capability of getting erections and moving nutrients around the body more efficiently.

Try adding spinach into salads, rice, pasta, and other dishes. It’s packed full of vitamins so you don’t require a large amount to get your money’s worth.



Continuing with the talk of veggies, asparagus is another you should try to get in more often. It has been considered a superfood for centuries in cultures like the Egyptians, Greeks, and Romans.

Grilling asparagus on the barbecue with some seasoning is an easy and delicious way to eat this vegetable.

It’s filled with nutrients like vitamins, minerals, fiber, and antioxidants. Copper, iron, selenium, and other micronutrients found in asparagus play roles in transporting oxygen around the body, cardiovascular health, and producing more sperm.


Snacking on celery, especially some peanut butter on top, is an easy way to boost fertility in men. It contains an odorless hormone called androsterone which is believed to be attractive to women. Besides that, celery is also rich in vitamins and minerals despite the common belief that it’s an empty vegetable. Specifically, the zinc found in celery helps the body male produce higher quality and quantities of semen. Zinc is found in quantities within semen, so it only makes sense to get more of it into your diet.

Celery can also be chopped up to add into soups and other meals if you don’t want to eat an entire stick.


Tumeric was found to boost sperm motility and viability thanks to its antioxidant abilities. This flowering plant’s roots are commonly used in cooking as a spice, and it’s a cheap healthy herb to add to meals. Tumeric has a somewhat unique and bitter profile, so it’s recommended to add salt, pepper, and other seasonings along with it for added flavor.

Some prefer to take turmeric by the teaspoon or mix it with coconut oil to maximize bioactivation.



Garlic is another good food for sperm quality because of the amount of vitamin B6 it offers. This regulates hormones, boosts your immune system, and drives blood to sexual organs. Furthermore, try asking your spouse to consume garlic as well because it has been shown to reduce the odds of miscarriage in women.

Garlic can be consumed in several different ways, as well. If you have a strong stomach, some individuals will dice it up and consume it with a drink like orange juice to mask the strong taste.

However, you can’t beat adding garlic to salads, pasta, rice, beans, and other meals. It adds a nice flavor and isn’t overwhelming in this case.