11 Foods to Help Sperm Quality

How to Improve Sperm Quality Naturally?

1. Bananas

Bananas are effective at increasing sperm count, since they contain a rare enzyme called Bromelain which boosts greater production of the male sex hormone-testosterone。Bananas are also a rich source of vitamins B1, A and C. These essential vitamins help the men’s body enhance its sperm producing ability and increase stamina.

2. Dark chocolate

Dark chocolate contains L-arginine HCL. This amino acid help increase sperm count and boost semen volume. According to The University of Michigan Health System, several months of L-arginine supplementation increases sperm count, quality, and fertility. Eating dark chocolate can help men in having better orgasms.

3. Oysters

Because of their zinc content, oysters help increase the production of sperm and testosterone — key baby-making ingredients.

4. Beef

Beef is a rich source of zinc which possesses protective properties that prevent free radicals from becoming part of sperm. Zinc stops testosterone from converting into estrogen which is responsible for low libido. According to Mayoclinic, daily consumption of 66 milligrams of zinc may increase sperm counts in subfertile men and 220 milligrams of daily zinc is helpful for sexual dysfunction in men.

5. Tomatoes

Tomatoes are one of the best food sources of the antioxidant lycopene. There have been several studies undertaken on lycopene and male fertility and it has been found to significantly improve motility (the sperms ability to swim), activity and structure of sperm. Lycopene is more available in cooked or processed tomatoes, so use tomato puree for a real hit and add olive oil to aid absorption of this fat-soluble antioxidant.


Walnuts are rich in arginine that helps promote production of sperm and also boosts semen volume. Walnuts also contain Omega-3 fatty acids that increase blood flow to the penis. They also possess twice the antioxidant power of other nuts.

7. Pumpkin Seeds

Pumpkin seeds are high in zinc which plays an important role in sperm development and testosterone production. They are also rich in several other essential minerals and vitamins. Choose raw, organic pumpkin seeds for optimal nutritional value and sprinkle into cereals, salads and smoothies.

8. Lentils

Lentils are one of the richest food sources of folate (natural folic acid) which is just as important for male fertility as it is for female fertility. It has been found that men who have a lower intake of folate from their diet have higher rates of chromosomal abnormalities in their sperm.

9. Pomegranates

Pomegranate has been considered a superfood due to its high antioxidant content which can improve blood circulation, reduce the risk of cardiovascular disease and lower inflammation. Research shows that pomegranate causes surges in testosterone, improves sperm quality and increases sex drive and mood in both sexes.

10. Garlic

Garlic is rich in a chemical called allicin that help enhance blood flow to the genital area and increase the production of sperm. Garlic also contains nitric oxide synthase, or NOS, which plays an important role in a healthy erection. Garlic provides the body with selenium and vitamin B6 which controls the secretion of sex and reduces sperm damage.


The simplest way to improve you sperm count and quality is to drink ample water each day.