If you are trying to conceive, it can be helpful to consume certain foods that can help boost sperm count and quality.

This will increase your chances of getting pregnant. With that said, there are some foods that you should try to avoid if you are having trouble conceiving because they have been shown to negatively affect sperm quality and quantity, which only makes matters worse.

Let’s take a look at the top 10 foods that increase sperm count while also avoiding the ones that may harm you and your partner’s chance of getting pregnant.

Which Factors Determine Sperm Health?

Most people would assume that sperm count is determined by a man’s age, but there are several other factors that have been proven to have an impact on sperm health. Scientists have isolated three factors in particular: smoking, stress, and physical activity.

Smoking and stress have been linked to DNA damage in sperm cells, while lack of exercise has been connected to lower levels of testosterone in men. In short: If you want to make more babies you better avoid these! Here are 10 foods that can increase your sperm count.

1. Egg

Eggs have long been recognized as a superfood, and that’s not just because they’re a cheap source of protein.

They are also a rich source of vitamin D and choline, both of which are important for male reproductive health. Eggs are particularly good if you are trying to conceive because they help increase sperm count, reduce infertility and boost your testosterone levels.

Plus, when you buy eggs from free-range chickens they contain more omega-3 fatty acids. Omega-3 fatty acids will help lower your cholesterol level, which is another benefit for increasing sperm count in males.

The only thing to remember is to avoid fried eggs because high-temperature cooking can damage their nutritional value by destroying vitamins D and E.

2. Shrimp

Shrimp is a popular food source for many, but it’s also one of nature’s best sources of zinc. Zinc is essential to sperm production and motility.

A study done by the National Institutes of Health found that when rats were fed a zinc-deficient diet they produced fewer sperm than their counterparts who were fed a regular diet.

Shrimp not only has plenty of zinc in it, but it also helps lower cholesterol and manages blood pressure levels.

3. Banana

One medium banana contains a massive 422 milligrams of potassium, which helps to relax blood vessels, boosting blood flow to your nether regions.

If you’re trying to increase sperm count naturally, make sure bananas are part of your diet; not only are they loaded with potassium, but they also contain plenty of vitamin B6 and magnesium—two other nutrients essential for healthy sperm production.

Bananas also contain tryptophan—an amino acid used by our bodies to produce serotonin. Serotonin (the happy hormone) helps improve mood and fights depression; it’s also known to boost male fertility by triggering a surge in testosterone levels. Eat bananas plain or use them as an ingredient in smoothies, pancakes, or even muffins.

4. Strawberries

A 2010 study in Brazil showed that infertile men who consumed strawberry extracts experienced significant improvements in their sperm count and motility, while a 2011 study out of Japan found similar results.

Researchers haven’t yet pinpointed exactly which antioxidant or combination of antioxidants might be responsible for these beneficial effects, but it’s possible that vitamin C and folic acid may have something to do with it.

As far as other benefits go, strawberries are also loaded with fiber and vitamin C. Bonus: They make for a great snack when you’re feeling famished.

5. Pineapple

The high amount of Vitamin C in pineapple is perfect for semen production. A study showed an increase in sperm count after men ate about 2 pineapples a day for several weeks.

If you’re not a fan of pineapple, you can always turn to papaya, kiwi, or mangoes, which all contain beneficial nutrients like Vitamin C and antioxidants. Or, if fruits aren’t your thing (and let’s be honest here; they aren’t for everyone)

There are other ways to improve your health without having to make major changes to your diet. Talk with your doctor about how healthy habits can affect fertility and work together on creating an optimal lifestyle plan that works best for you and your partner.

6. Spinach

An easy and delicious way to increase your sperm count is to simply add spinach to your diet. One cup of raw spinach contains 4 g of protein, 3 g of fiber, 46% RDA Vitamin A, 20% RDA Vitamin C, 17% iron, and many other vitamins and minerals all with only 33 calories.

Not only will you be increasing your sperm count with spinach but you’ll also be helping protect yourself from cancer by adding it to your diet.

Studies have shown that people who consume foods high in beta-carotene are less likely to develop certain types of cancers including lung cancer, stomach cancer, and colorectal cancer as well as overall mortality rates.

7. Pomegranate

The juice of pomegranate fruit is rich in ellagic acid, a plant chemical that has been shown to have anti-tumor and anti-inflammatory properties. Pomegranate juice has also been reported to boost levels of arginine and antioxidants, which may help prevent varicose veins, improve blood flow, and lower blood pressure.

For men who are concerned about maintaining their fertility and achieving successful conception, drinking pomegranate juice is one simple thing they can do today to make it happen.

Some studies show that drinking 2 cups of pomegranate juice each day could be enough to elevate sperm count by up to 50 percent over time. Drink some every day as a natural way to enhance your chances of getting pregnant faster.

8. Coffee

Coffee has a plethora of health benefits, but improving your sperm count isn’t necessarily one of them. In fact, recent studies suggest that drinking more than two cups per day can lower sperm count by as much as one-third. The next time you’re craving a cup, try turning to caffeine alternatives like green tea instead.

Just don’t skimp on fluids—not only will they help keep you hydrated and clearheaded, but they’ll also flush out toxins in your body.

This helps prevent buildups in your system that might inhibit fertility or reduce the quality and quantity of your sperm. Drink up to eight glasses per day for optimal results!

9. Watermelon

Melons contain citrulline, which may help increase sperm count. Consider eating a few slices of watermelon daily for a shot of citrulline.

It’s important to note that although citrulline does appear to have an effect on sperm quality and quantity, it seems to have no effect on semen volume or sperm motility. Of course, these aren’t necessarily mutually exclusive metrics for measuring sperm health, but it does bring into question how much of effect citrulline is really having.

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