What Foods Make Sperm Thicker and Stronger?

poached egg with vegetables and tomatoes on blue plate

If you and your partner are trying to conceive, you can improve your chances by changing your diet. Avoid processed meats such as bacon, ham and sausages and beef jerky.

Instead, opt for a healthy balance of nutrient-rich foods. Folic acid-rich foods like spinach, kale and romaine lettuce can help increase sperm count and quality.


A handful of nuts such as walnuts, almonds, and hazelnuts may not only make your man feel full and healthy but also help boost sperm count. They are loaded with nutrients that are vital for men’s reproductive health including omega-3 fatty acids, folate, vitamin E, zinc and selenium. In a clinical study, men who consumed 60 grams of nuts everyday saw an increase in sperm count and improved sperm quality.

Try to avoid processed meats which are high in trans fat and other unhealthy chemicals that can lower sperm quality. Instead choose lean cuts of poultry and fish, dairy products like yoghurt and cheese (but not the high-fat varieties such as cheddar, colby or swiss), fresh vegetables and fruits, whole grains, low-fat yogurt, and non-fried foods.

Seeds like flax seeds, chia seeds, sunflower seeds and pumpkin seeds are rich in vitamin E and zinc which are important for sperm health. Try to add these seeds to your meals or as a snack. You can also use ghee in place of regular cooking oil to get more healthy unsaturated fats that are good for your sperm.

Carrots are rich in vitamin A, which helps in improving sperm volume and motility. They also contain other essential nutrients such as zinc, folate and vitamin B6. Try adding carrots to your diet or consuming other foods that are rich in vitamin A such as apricots and red bell peppers.

Consuming safed musli root powder is believed to improve sperm count and thickness and is a potent Ayurvedic aphrodisiac. It is rich in amino acid l-arginine that enhances sperm health and function. Also, drinking pomegranate juice daily can also be beneficial for your sperm as it is rich in antioxidants that protect the sperm from free radical damage.

Sweet potatoes

The food you eat plays a major role in your reproductive health. It is therefore important to follow a healthy diet that is rich in nutrients and antioxidants to increase the count of your sperm and promote pregnancy. Eating a variety of foods, getting plenty of exercise and avoiding unhealthy habits like smoking can help improve sperm quality.

A diet high in antioxidants like vitamin C, vitamin E and omega-3 fatty acids can boost sperm count and improve fertility. Vitamin C and vitamin E help protect sperm from damage caused by oxidative stress, while omega-3 fatty acids can improve sperm motility and morphology. Aim to eat a variety of fruits and vegetables, whole grains, nuts and seeds, fish and poultry.

Leafy green vegetables are rich in folic acid and zinc, both of which are essential for sperm production. Incorporating a variety of green vegetables into your daily diet can significantly boost your sperm count. Try including spinach, kale, broccoli, sprouts and cabbage.

Nuts and seeds are also great for sperm health, as they are rich in vitamins and minerals. You can eat a variety of nuts and seeds to increase your sperm count, such as walnuts, almonds, pumpkin seeds, sunflower seeds, sesame seeds, flaxseeds and hemp seeds.

Eggs are a great source of protein, healthy fats and many important nutrients that can enhance sperm health and increase fertility. Try eating 3-4 eggs per week and choose organic or free-range eggs to ensure that you are getting the best possible nutrition for your sperm.

Try to avoid foods that are high in saturated fats and trans-fats, which can cause obesity and lead to poor sperm quality. You should also limit the amount of processed meats and dairy products in your diet. It is also recommended to consume soy in limited quantity because it is rich in isoflavones that can disturb sperm health.


In addition to being full of vitamins and minerals, fish is rich in omega fatty acids, which helps improve semen quality. Salmon, tuna, mackerel, herring and sardines are particularly good for this. They also contain vitamin B12 and aspartic acid, which help improve sperm motility. Fish is also high in zinc, which is another essential nutrient for fertility. Zinc boosts testosterone, which in turn increases sperm count and motility. Oysters are a natural source of zinc. They’re also a renowned aphrodisiac.

Folic acid is another sperm-boosting food. It’s found in leafy vegetables, beans and fruits (especially berries). Folic acid also helps keep sperm free of chromosomal abnormalities that may cause infertility.

Eggs are also a great dietary source of folic acid. If you’re a vegan or vegetarian, you can try to get your folic acid from fortified cereals and whole grains, as well as legumes (daals) and dark leafy veggies.

Other nutrients that help sperm are antioxidants and vitamin C. You can find these in a variety of foods, including strawberries, dark chocolate, oranges and tomatoes. The best way to eat these is raw or cooked to maximize the absorption of the nutrients. Another good supplement is lycopene, which can be obtained from tomatoes, red peppers and carrots. It’s a powerful antioxidant that protects sperm from oxidative damage and boosts their motility.

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