Fruits That Boost Sperm Count


Fruits That Boost Sperm Count:How to boost sperm count naturally? Fruit is packed with amazing health benefits. For centuries man has benefited from the amazing properties of fruits. Fruits are a great natural source of vitamins and minerals which help keep us well and healthy like Vitamin C. Fruits are also known to be rich in antioxidant content which helps fight free radical damage. Free radicals occur naturally during metabolism process which can damage our cells, leading to premature aging, cancer, vision loss and chronic illnesses. Some fruits are also known to increase sexual libido. So, when we spoke about the list of foods that boost sperm count, they belong to this category of fruit-rich foods that boost sperm count too. There are several fruits that have their own power in increasing the number of sperm that men produce and apparently the number of partners you have in your life will also depend on these amazing things! Are you curious to know how? If yes then read the article further to know more about these top 10 super veggies for male fertility.

Fruits to Increase Sperm Count and Motility

We discuss various nutrients and dietary supplements in this article that may or may not be helpful. If you purchase recommended products, services, or treatments, it may benefit CNY Fertility financially. Read more about our financial relationships here. The supplements discussed in this article are not intended to treat, cure, or prevent any disease. If you are pregnant, take any medications, or have been diagnosed with a medical condition, consult with a healthcare provider before taking any dietary supplement.

Fruits to Increase Sperm Count and Motility

Sperm count and motility are two of the most significant semen parameters that affect a man’s fertility. There are many different ways to increase these important sperm metrics, and consuming Vitamin C, Vitamin E, Folate, and other antioxidants found in fruit has been shown to improve sperm count and motility.

As such, this article will discuss a number of fruit that have the potential to increase sperm count and motility along the nutrients inside them doing the heavy lifting. 

That said, we must issue a small word of caution and recommend that fruits be consumed in moderation due to the high levels of sugar they contain.   Excessive amounts of sugar, as you might expect, have been shown to negatively impact sperm. This is one of the main reasons men are often recommended to eat a predominantly ketogenic diet to improve fertility and fill their antioxidants gaps via male fertility supplements.  

Cautions noted, let’s learn about some fruit to add to your diet that can help increase sperm count and motility!Table of Contents

Guava – Vitamin C Overdrive

guava for sperm count and motility

Guava is a tropical fruit that could be hard to find in some places within the US, though it’s popularity is growing for obvious reasons – it’s yummy and has the highest vitamin C content of all fruits.

Vitamin C is a powerful antioxidant and has been shown to significantly improve sperm motility, count, and morphology.  In one small tudy, researchers supplemented men with Vitamin C.  Vitamin C caused the mean sperm motility for these men to increase all the way from 31.2% to 60.1%. 

In the same study, vitamin C caused the mean sperm count to increase from 14.3 x 10^6 to 32.8 X 10^6.  

Vitamin C produced over a 92% improvement in sperm motility, a 100% improvement in sperm count, and a 55% decrease in deformed sperm cells.

Those are some good reasons to add guava to your fertility diet.

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Avocados – Folate Forever with E to Excite

Avocados - Fruits to Increase Sperm Count and Motility

One whole avocado contains a whopping approximately 41% of your Folate, 28% of your Vitamin E, 23% of your B6, 22% of your Vitamin C, and 12% of your zinc. That makes avocadoes the fruit with the highest level of folate, vitamin E, and Zinc

Due to the importance of these nutrients in sperm health avocado is one of if not the most well-rounded fruits that can help increase sperm count and motility.

Folate is essential for sperm health because it plays a vital role in spermatogenesis, the development of sperm cells . Folate is required for DNA to synthesize properly during DNA replication.  Sperm DNA undergoes many replications during development and proper folate levels are necessary to ensure sperm DNA synthesizes correctly.  

If folate levels are low, sperm may replicate incorrectly .  When sperm replicate incorrectly, this causes reduced motility, count, and impaired overall semen quality.  

Vitamin E is known to support your overall health and to protect your body against reactive oxygen species (ROS) that can cause chronic diseases and inflammation.  

As mentioned above (and in more detail below), antioxidants like vitamin E can help counteract the effects of reactive oxygen species and improve semen quality.  Fertility specialists advocate for vitamin E supplementation to support male fertility.  Recent studies have shown that vitamin E can specifically improve sperm motility and quantity.

Now, on to zinc. Fruits are a food group that generally have low levels of zinc so the fact that a single Avocado provides more than 10% of your recommended daily value is a pretty big deal.

Studies show zinc levels are associated with sperm quality.

By now, you should see why it’s recommended to add this powerful fruit to your diet for its sperm motility and count boosting potential.

Bell Peppers – A Sneakily Well Rounded Sperm Supercharger

You may not think of Bell Peppers as being as healthy as other fruit, or as fruit as all, but think again. Bell peppers have seeds, which makes them fruit, and are actually one of the most nutrient-dense fruits out there ranking in the top 10 in Vitamin C, B6, and Folate Content.

One cup of red bell peppers contains 211% of your daily value for Vitamin C, 26% of Vitamin B6, 17% of your Folate requirements, and 16% of your Vitamin E.

We already know what Vitamin C can do so let’s get on over to Vitamin B6.

Evidence continues to grow around vitamin B6 and its role in supporting healthy sperm parameters like count and motility.  Research published in May of 2020 showed that vitamin B6 levels are higher in the seminal plasma of men with normal sperm motility when compared to men with azoospermia (absence of motile sperm)

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Blueberries – A Magical Antioxidant Packed Fruit To Increase Sperm Count and Motility

Blueberries - Fruits to Increase Sperm Count and Motility

Low in calories and packed with antioxidants, blueberries are a fruit you should certainly consider adding to your diet to help increase sperm count and motility.  

Research has shown that blueberries have one of the highest antioxidant levels of all commonly consumed fruits and vegetables

Antioxidants protect your body from free radicals, otherwise known as reactive oxygen species.

Free radicals are unstable molecules that can damage cells and contribute to male fertility issues. In fact, elevated levels of reactive oxygen species are seen in up to 30-80% of men with unhealthy sperm parameters. 

Antioxidants like those found in blueberries have been shown to significantly increase sperm count and motily.  This is likely due to their ability to target and reduce reactive oxygen species that would otherwise impair sperm development.  

Bananas – Vitamin B6, Bromelain and More

Bananas are packed with different nutrients known to increase the body’s ability to produce healthy sperm like vitamins A, B6, and C, potassium, and antioxidants.  

Bananas contain 0.4mg per serving of vitamin B6, which is 20% of the recommended daily value and as we know, quite a lovely nutrient for sperm count and motility.  

Bananas also contain bromelain, an enzyme that has been shown to improve testosterone levels, especially for men who exercise regularly.

Testosterone is directly related to a man’s libido, sexual performance and fertility.

Pomegranates – Folic Acid, Vitamin C, and Antioxidants

Pomegranates have been long linked to fertility and birth due to their many seeds.  Although this is not the most scientific of reasons to eat pomegranates, there is evidence to support their ability to increase sperm count and motility due to their high levels of antioxidants.  

One cup of pomegranates contains roughly 30% of your daily vitamin C needs and 16% of the recommended daily value of folic acid (folate).

Oranges – More Vitamin C to Increase Sperm Count and Motility

Whether they’re sweet or sour, peeled or juiced, oranges are high extremely high in vitamin C.  As mentioned, Vitamin C has numerous health benefits including boosting the immune system, protecting our cells from damage, and improving male fertility.  One cup of oranges contains about 160% of the recommended daily value for vitamin C.

Given what we know about vitamin C, oranges could be a great fruit to add to your super sperm diet.

Kiwis – Antioxidant Combo

Kiwis - Fruits to Increase Sperm Count and Motility

Kiwis are tasty little fruits that are excellent in smoothies.  Kiwis contain relatively high levels of vitamin E and C when compared to commonly consumed fruits. One cup contains approximately 20% of your Vitamin E and over 200% of the recommended daily value for vitamin C.  

Vitamins C and E have both been shown to increase sperm motility and count on their own, but when they are consumed together their benefits are amplified.  Both vitamins are dietary antioxidants, but they don’t function in the exact same way.  They each target and reduce separate harmful free radicals which causes them to reduce inflammation in different and complementary ways

When taken in combination, vitamins C and E have been shown to more effectively improve semen parameters

Tomatoes – Lycopene

Tomatoes - Fruits to Increase Sperm Count and Motility

Whether they are sun-dried, fresh, or canned, tomatoes contain high levels of lycopene.  Lycopene is a naturally occurring chemical that gives fruits their red color.  Tomatoes are the richest known source of lycopene.  

In addition to making tomatoes red, lycopene may produce several different health benefits .  Specific to male fertility, lycopene has been shown to decrease sperm DNA damage and to improve count, motility, viability, and immunity .  Researchers believe that lycopene’s ability to improve these parameters indicates that it also causes a reduction of oxidative stress.  This makes spermatozoa less vulnerable to oxidative damage, which increases the chances of a normal sperm fertilizing the egg.

During studies that produced improvement in sperm parameters and pregnancy rates, participants were given 4-8 mg of lycopene supplements daily .  A regular tomato contains anywhere from 0.88mg to 7.4mg of lycopene.  Tomato puree contains 21.8 mg of lycopene and a serving of sundried tomatoes contains 45.9mg of lycopene!

The Best Foods to Improve Male Fertility

fertility foods for men, man chopping vegetables

You’re not the only one who needs to eat right in order to conceive. Your man’s diet can affect his fertility, too. Help him learn which fertility foods he needs — and which baby-busting foods he should nix.

We’ve all heard the phrase “You are what you eat.” Turns out, that’s also true for men when it comes to fertility.

If you and your partner are trying to conceive, a change in his eating habits may bring you closer to your goal of getting pregnant.

Foods to increase sperm count

Both you and your partner probably already know the many advantages of a healthy diet. But eating certain foods can be beneficial for his sperm count and quality. Healthier sperm means you’re less likely to have trouble getting pregnant.

Here are some fertility foods he should add to his plate (or eat more often):


There’s a reason oysters are known as aphrodisiacs. They contain more zinc per serving than any other food, and foods high in zinc may help with male fertility by increasing semen volume and sperm motility.

If your guy just doesn’t like oysters, he can also find zinc in beef, poultry, dairy, nuts, eggs, whole grains and beans. Or he can get zinc by taking a daily multivitamin to help ensure he and his little swimmers are as healthy as can be.

Fruits and vegetables

The antioxidants found in fruits and veggies (like cranberries and collard greens) may help protect sperm from cellular damage and keep them strong and speedy — just what they need to race through the fallopian tubes and fertilize an egg. Meanwhile, vitamins E and C may slightly increase sperm count and movement.

Find vitamin E in mangoes, avocados and green vegetables such as spinach and broccoli. Get vitamin C in oranges, tomatoes and grapefruit, among other foods. Leafy greens, beans and many fruits are high in folate — a B vitamin with antioxidant properties that may help keep sperm free of chromosomal abnormalities.

If you’re looking for one power veggie to make a staple in your sweetie’s diet, serve up a sweet potato: It’s packed with all of the nutrients above — vitamins C, E and folate.


Some research funded by the nut industry has shown that nuts may help improve the quality and function of sperm. Walnuts, in particular, may help boost sperm quality. That’s because walnuts are packed with antioxidants and omega-3 fatty acids.

Other antioxidant-rich nuts include almonds, pecans, pine nuts and hazelnuts. Peanuts also pack an antioxidant punch. To keep nut snacking as healthy as possible, your guy should watch his portions. Stick to a 1-ounce serving (about a small handful) and avoid chocolate-covered nuts and those that have added sugar.


Pumpkin seeds contain a hefty dose of zinc and omega-3 fatty acids, both of which may help improve sperm quality.

Looking for other ways to stock up on omega-3s? Try flaxseed, chia seeds or sunflower seeds, which contain vitamin E and other antioxidants that may help improve sperm quantity and movement.

Pomegranate juice

Another powerful player in antioxidant circles is the pomegranate. Pomegranate juice has been shown to boost sperm quality, some animal studies have found, though it has yet to be proven to have the same effect in people.

In the meantime, a little pomegranate juice can’t hurt. Have him swap it for his morning OJ or add it to a smoothie.

Fatty fish

Fertile men’s sperm contains more omega-3 fatty acids than the sperm of infertile men. Your guy can get omega-3s by eating fatty fish like salmon, herring, sardines and anchovies.

Bonus: Omega-3 fatty acids also improve blood flow to the genitals, which may help your guy out in the bedroom.

Maca root

The powder from this Peruvian root has a long-standing reputation as a natural libido booster. That hasn’t been definitively proven, but some research has shown that maca powder increases sperm concentration and motility.

If your partner wants to try this nutty-tasting powder, he can sprinkle some in oatmeal and smoothies, or add a bit when making pancakes, waffles and other goodies.

Foods to avoid for male fertility

Just as there are foods that your guy may want to eat more of to improve fertility, there are others he can cut back on or remove from the menu entirely.

These foods may decrease sperm count and negatively impact male fertility:

Junk food

Sure, your partner knows this stuff isn’t good for the heart or the waistline, but fatty, fried and sugary foods can impair male fertility too.

Sweetened snacks and beverages like soda can hurt sperm quality, research suggests. One more reason to trade the donuts for fruit and oatmeal.

High-mercury fish 

Mercury has been linked with infertility in both women and men. Swordfish, king mackerel, tilefish, marlin, bigeye tuna, orange roughy and shark have the highest mercury content, so swap them for omega-3-rich salmon or zinc-rich shellfish.

20 Fertility Foods That Can Help Increase Your Sperm Count

A man, eating healthy foods

If you are planning to have a baby and want to increase your virility as a man, you should follow a healthy diet. Including vegetarian food as well as some meat-based food in your diet can be really good for your health. By consuming healthy foods, you can increase your sperm count naturally. So, don’t wait for too long! Go through this list of foods and include them in your daily diet if you want to improve your sexual life and want to have a baby soon.

Foods That Can Help Boost Your Sperm Count

Read on to find out what nutrients and foods improve the sperm count in men and make them a part of your diet soon.

1. Dark Chocolate

Dark Chocolate

The first and probably the best food to increase sperm count is dark chocolate. The cacao beans that make up the chocolate are full of antioxidants. Dark chocolate also contains an enzyme called L-Arginine which helps increase the volume of sperm. You and your partner can share a piece of dark chocolate after dinner, instead of having a filling dessert.

2. Eggs


It’s no secret that eggs are the basic superfoods for increasing sperm count. Eggs are rich in Vitamin E and protein, which help in the motility of the sperm. Consuming eggs also protects the sperm from free radicals, thereby doubling the chances of fertilisation. Eggs are also a rich source of zinc, which is known to improve sperm motility. Eggs can be consumed in umpteen ways to increase your sperm count.

3. Goji Berries

Goji Berries

An Indian superfood to increase sperm count, goji berries are nature’s delight. Goji berries help improve mood and the temperature around the scrotum sac, making it optimal for sperm production. Although there is no medical proof for the same, it does contain antioxidants that improve sperm motility and fertility.

4. Bananas


Bananas are the obvious choices for increasing sperm production. This phallic-shaped fruit is rich in Vitamins B1 and C and magnesium, which increase the mobility of the sperm and help in sperm production. Bananas also contain a rare enzyme called Bromelain, which helps boost sperm count and motility. They can also regulate the sex hormones and cheer your mood. So if you love eating bananas, you have enough and more reasons to continue eating bananas.

5. Garlic


Garlic helps prevent cancer as well as enhance the production of sperm in the scrotum. It contains allicin which is required for stimulating blood circulation to the right parts. The blood flows freely to the sexual organs and protects them from any damage. Selenium, which is another important enzyme found in garlic helps improves sperm motility.

6. Spinach


Eating leafy veggies is good for our health as they help regulate a lot of activities in our body. Leafy greens can especially help in sperm production. Spinach is rich in folic acid which is essential for the development of the sperm.

7. Asparagus


Asparagus is a good source of Vitamin C, which helps protect sperm from free radicals. It even helps increase sperm count and the chances of reproduction by aiding them to swim towards the egg.

8. Walnuts


Walnuts are well-known as brain food, but they also help increase the sperm count. Being rich in omega-3 fatty acids, walnuts improve the vitality of sperm.

9. Oysters


Oysters are a great source of zinc, which helps improve sperm motility. So eat oysters – they will stimulate the reproductive system by providing glycogen and taurine.

10. Ashwagandha (Ginseng)

Ashwagandha (Ginseng)

This ancient root is a great aphrodisiac and has been used for cooking purposes since ages. It is said to not only increase testosterone but also help in the treatment of erectile dysfunction. It is available in fresh or dried form and can be consumed in the form of tea.

11. Pomegranate


Pomegranates are known to increase the sex drive. Being a rich source of antioxidants, they help increase the level of sperm and quality of sperm production as well. You can consume pomegranates in raw form or in the form of juice every other day.

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