What Foods Produce Sperm Fast And Increase Its Count

Sperm is a male reproductive cell produced in the testes of males. After ejaculation, it moves and swims through the female reproductive system to the egg (female reproductive cell) to fertilize it.     

Semen is the medium that carries sperm millions of sperm cells. It nourishes the sperm and supplies them with energy for their health and motility. A decrease in the sperm volume in the semen can give rise to fertility issues in males.   

Certain types of foods can help boost the sperm production and help increase the sperm count. We will explore What foods produce sperm fast in this blog.  

Foods that boost the sperm count


Leafy greens like spinach are a rich source of essential nutrients such as iron, magnesium, zinc, and several vitamins. Magnesium in spinach naturally boosts the levels of testosterone hormone in the body.   

Testosterone is needed for sperm production. A rise in the levels of testosterone through spinach can improve sperm health.

The mineral content of spinach also helps lower the testicular oxidative stress, which happens because of the attack of free radicals.     

Free radicals are hyperactive molecules that contribute to the damage of healthy cells and impact the function of organs negatively.     

However, spinach alleviates oxidative stress and helps maintain healthy levels of testosterone in the body, so it is essential to include spinach as a part of your diet frequently.

Citrus fruits

Citrus fruits such as such as oranges, grapefruit, lime, and lemon are loaded with powerful antioxidants such as Vitamin C. These antioxidants have a crucial role as they help boost overall health and well-being.

Besides, they also increase fertility in males. The rich vitamin C content in citrus fruits boosts sperm count and motility. It prevents damage to the cells and protects their function against oxidative stress.

Dark chocolate

As per various studies, dark chocolate offers a range of health benefits due to its rich content of antioxidants, minerals, and other bioactive compounds. It might also help improve sperm count and volume.

However, the effects of the antioxidant content of dark chocolate on sperm count are likely to be influenced by several factors, including the composition of the chocolate, the amount consumed, individual differences in response, and overall lifestyle and dietary habits.


Pomegranates are considered the best fruit for boosting the fertility in males. It contains potent antioxidant compounds that may help increase the levels of testosterone hormone in the body.

Testosterone stimulates the production of sperm cells in the testes. Besides, its antioxidant content can prevent the damage caused by the free radicals.  

Antioxidants found in pomegranate negate the attack of free radicals and reduce oxidative stress in the body. By negating free radicals, it protects you against testicular inflammation and boosts the levels of testosterone.


Lentils are an excellent source of protein, fiber, and folate. The fibers and folate content in lentils can be beneficial in maintaining a healthy balance of hormones in the body.

Lentils have high levels of spermidine, which may play a role in male fertility. A study has revealed that men with high levels of spermidine are fertile, while those with low levels of spermidine are less fertile.         


According to some sources, garlic contains a compound, known as allicin, which is my have properties that can boost the flow of blood to male sexual organs. This can positively influence sperm production, sperm counts, and semen volume.     

Moreover, the potent antioxidant contents in garlic help fight off the damaging impact of free radicals present in the human body. It might protect against harmful cellular damage.      


Bananas are a great option for stimulating sperm production and increasing sperm count. Its rich nutrient content supports sperm health.

The magnesium vitamin C and vitamin B1 content in bananas improve the motility of sperm, which is the ability to swim to the egg (ovum). 

It also contains bromelain at high levels. Bromelain is an enzyme that boosts sperm health and sex drive or libido in men.  


Tomatoes are an abundant source of lycopene, which is an antioxidant that gives red color to the tomatoes. Lycopene aids in the process of sperm production.

Tomatoes are also a good source of vitamin C, which enhances sperm concentration and increases sperm motility. The rich nutrient content in tomatoes makes them suitable for reproductive health.   

The lowdown

By including these foods in your daily diet, you can boost your sperm production and hence, sperm count. It is even better if you consult a healthcare expert or a nutritionist or dietician who can guide you on this.  

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