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Sperm count plays a vital role in healthy reproductive life. A high sperm count aids in 100% chances of fertilisation when comes in contact with the egg. Normal sperm count ranges from 15 million to 20 million sperm per millilitre of semen. A person is considered to have a low sperm count if it is 15 million sperm per millilitre or less than 39 million sperm total per ejaculate according to fertility experts.

Sperm count depends on age, lifestyle, nutrition, and a variety of other factors. A nutrition rich diet helps in smooth function of the reproductive system. It stimulates production of testosterone and boosts sperm quality and quantity. Dr. Richa, one of the best infertility doctors in Lucknow guides about 5 easily available foods that will improve sperm count.


Incorporating eggs in an everyday diet plan certainly improves sperm count. Eggs are a high protein source and rich in vitamin E that helps in increasing sperm count. Eggs prevent damaging free radicals from the sperm and improve motility. Egg yields in production of stronger and healthier sperm, thereby improving fertility.


Spinach is a superfood and known for its multiple health benefits. Spinach is a good source of folic acid, which favours sperm production and also develops healthy sperms. Folic acid deficiency may lead to abnormal sperm production. Abnormal sperm may not be able to penetrate the egg at the time of fertilization. If the egg fertilised with defective sperm, it may lead to birth defects in the fetus.


Bananas contain vitamins such as A, B1, and C as well as potassium. It helps the body manufacture healthier and stronger sperm cells. These nutrients also enhance the sperm count. Bananas are potential source of Bromelain, which is a rare enzyme and regulate sex hormones. This enzyme prevents inflammation, furthermore, helps the body improve sperm quality and count. Consult the best infertility doctors in Lucknow.


Walnuts are high in healthy fats and protein. Healthy fats are essential for the production of the cell membrane for sperm cells. Walnuts contain omega-3 fatty acids that boost the quantity of sperm by improving blood flow to the testicles. The arginine is present in walnut content which increases sperm count. Walnut has antioxidant properties that eliminate toxins from the bloodstream.


Pomegranate contains high concentration of vitamins (C, B1, B2, B3, B5), potassium, magnesium, zinc and is rich in polyphenols. Pomegranate is another magical food for sperm health and volume. The fruit significantly enhances the semen quality and sperm count. The antioxidant property in pomegranate improves the health of sperms by maintaining the free radicals. According to studies pomegranate juice improves sperm quality by means of concentration, motility, morphology, and rate of fertilization.

Avoid These 5 Foods for Better Sperm Health:

While some foods add up to sperm health, it is better to have cognizance about which food to avoid while trying to conceive.

Processed Meat:

Processed meats such as bacon, ham, sausage, hot dogs, different forms of beef, canned meat, and sauces can decrease sperm count.

Fried Food:

Fried food has the advanced glycation end product which contributes to oxidative stress. Oxidative stress damages the cell proteins, and DNA and fastens aging. It is important to resist fried food for better sperm health.


Over consumption of caffeine is considered harmful for sperm health. Caffeine intake should be restricted at the time of conception. Ask more to the best infertility doctors in Lucknow.


Alcohol interferes with fertility by altering sperm count, size, shape, and motility. Heavy drinking leads to decreased levels of testosterone and lowers sperm production.


According to studies excessive cheese intake was associated with markers of low sperm quality. It is always better to avoid cheese at the time of trying because full fat dairy products like cheese can be a contributing factor to low sperm count. To know more, Consult our infertility expert, Dr Richa Singh, Urvara Fertility Centre, Lucknow.

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