What Can I Eat To Produce More Sperm?

What Can I Eat To Produce More Sperm?

Not all men are blessed with healthy sperm. There are many who are dealing with low sperm count, poor sperm motility, abnormal sperm morphology, and

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Not all men are blessed with healthy sperm. There are many who are dealing with low sperm count, poor sperm motility, abnormal sperm morphology, and various troubles in their sexual and reproductive functions, leaving them negatively impacted not only physically but emotionally and mentally as well.

What are the characteristics of a healthy sperm?

There are three major factors that make a sperm healthy. They are the following:

Sperm count

A man who has excellent sperm health has enough sperm per ejaculate. According to sexual health experts, to be considered in good sexual health condition, you should have at least 15 million sperm cells per milliliter of semen or ejaculate. Having less than that amount will give you a lot of difficulties in getting your partner pregnant, as you only have a limited number of sperm available for successful egg fertilization.

Sperm morphology

A normal and healthy sperm has an oval head and a long tail, two features that allow them to move from your testicles to your penis for ejaculation. The more sperm cells that possess good sperm morphology structure you have, the more likely your erectile, fertility, and reproductive functions will go well.

Sperm motility

damaged sperm cell

In order to fertilize a woman’s egg, a man’s sperm cell should be active enough, and be able to move and swim from his testicles then to his penis, and get to his partner’s vagina during ejaculation, swim through her cervix, uterus, and finally fallopian tubes. Men who have a lot of sperm with good motility have higher fertility rates than those who only have less than 40% of their sperm moving.

Why do some men have low sperm count?

Low sperm count is caused by a variety of factors, such as:

Drug abuse

Certain prohibited drugs and prescription medications contain substances that cause the testicles to shrink and decrease sperm production. If you use marijuana, cocaine, anabolic steroids, and the likes, you should quit now to not endanger your sperm and fertility even more.

Excessive alcohol consumption

Drinking too much alcohol is already known to cause problems in the heart, liver, kidneys, and other vital body parts. However, not a lot of people know that it can also affect a man’s sperm count, testosterone levels, and other sexual functions. For your sake, limit your drinking to a maximum of two drinks per day to minimize your risk of these health problems.


Nicotine and other substances present in cigarettes are hazardous not only to the cardiovascular, respiratory, digestive, and nervous systems, but also to the reproductive parts. Many studies have found that men who smoke a lot showed significantly lower sperm count than men who do not smoke.


Being in stressful situations and feeling stressed out often can contribute to poor fertility. Every time you are stressed, your body experiences a hormonal change that can cause low sex drive and sperm count.

X-rays and radiation

If you are exposed to x-ray or radiation frequently or for prolonged time periods, your sperm production can permanently decrease, and leave you unable to perform satisfactorily in the bedroom and get your partner pregnant.


Whether cancerous or nonmalignant, tumors can have negative effects to your male reproductive system. They can mess up your hormones, and reduce your sperm count and quality, libido, erectile functions, and fertility.

Are there foods that can help you produce more sperm?

To protect your sperm count, you should include natural sperm-boosting foods to your daily diet. Below are excellent healthy and organic options that you can eat to produce more sperm:

1. Ginseng

Ginseng is a type of root that has been used for medicinal purposes for centuries now. Common in Korea and China, it is known for its many health benefits, including its aphrodisiac powers. With regular intake of ginseng, you can boost blood flow to your penis, and avoid suffering from erectile dysfunction, low testosterone levels, and low sperm count.

2. Broccoli

Broccoli is a green, leafy vegetable loaded with essential vitamins and minerals. It is an excellent source of folic acid, fiber, potassium, vitamin C, and vitamin K. It can help you grow and develop healthy tissues, bones, and muscles, and it can enhance your immune system abilities to be able to effectively fight off infections, diseases, and free radicals. In addition, it is rich in vitamin A, which is a nutrient that plays an integral role in keeping your sperm count normal and your sexual health in good shape.

3. Oysters

Oysters are not only delicious, but they are also very nutritious. They are overflowing with zinc, which is a mineral that helps a man produce enough testosterone for the proper regulation of his sex drive, sperm production, fertility, and reproductive functions. Everyday, you can eat about 50 grams of oyster to ensure that your swimmers are healthy and moving.

4. Bananas

banana dripping with cream

Bananas are a popular food for losing and maintaining weight. They contain high concentrations of fiber, potassium, and many other vitamins and minerals, which aid in digestion, heart health, and immune functions. They are also loaded with vitamin A, vitamin B1, vitamin C, and the enzyme bromelain, which all contribute to the production of healthy sex hormones and sperm cells.

5. Asparagus

Asparagus is a vegetable that contains impressive amounts of vitamin A, vitamin E, vitamin K, folate, chromium, and fiber, which help in the regulation of your body’s blood glucose levels, in healthy and effective weight loss, and in better digestive and cardiovascular functions. Moreover, it has vitamin C, which protects your sperm from injuries and damages, and boosts their volume and movement.

Are there other ways to naturally increase your sperm production?

To effectively increase your sperm count, in addition to eating naturally sperm-boosting foods, you should also start living healthily and make smart lifestyle choices.

You should make sure to get seven to nine hours of sleep every night, get into a regular exercise routine, and quit smoking and other harmful habits. Do not forget to go see your doctor regularly to be able to detect any problems that involve your sexual health early on, and receive treatment for it as soon as possible.

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