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Foods that help increase sperm

It is known that diet has a direct effect on fertility, but it is strange that we always focus on the role of women and ignore the role of men, despite a group of recent studies showing the role of food in improving sperm quality, and we will now mention foods that increase the number of these sperms.

Here is a list of foods that increase the number of sperm in a man:


Spinach and other types of green leafy vegetables are a rich source of this acid.

Low levels of folic acid in the body increase the chance of producing deformed and weak sperm that are unable to reach and fertilize the egg.

dark chocolate;

Dark chocolate is an example of foods that increase sperm count, because it is rich in the amino acid arginine, which is known for its role in increasing semen production and sperm count, and it is also a rich source of antioxidants, which work to reduce free radicals that cause inflammation in the body, which May affect the quality and quality of sperm.

tomatoes :

It contains lycopene antioxidants, which greatly improve the quality of sperm in terms of enhancing their motility and number and avoiding deformation. Thus, tomatoes are an example of foods that increase sperm count.


It is a rich source of omega-3 fatty acids, which help increase sperm production in men. It is also full of arginine, an essential amino acid that increases blood flow to the genitals in men, which improves the process of semen production, including sperm.

red grapes :

It contains resveratrol, which is a powerful antioxidant that works to maintain the optimal temperature in the male genital organs, thus improving sperm production, quality and motility, thus it is one of the most famous examples of foods that increase sperm count in men.

the banana :

Banana is a fruit rich in vitamin B6, which leads to an increase in sperm production in the testicles. It also contains vitamin A, vitamin B1 and vitamin C, which are responsible for the quality and effectiveness of sperm. This fruit contains a rare enzyme called bromelain that has proven effective in increasing sexual desire and sex drive in males.

pomegranate :

It works to increase sperm production and quality, as well as contains fibers that increase the ability of a man to have an erection and increase his sexual desire.

the Garlic :

Garlic contains allicin, an element responsible for stimulating blood circulation and preventing narrowing of arteries and vessels, thus increasing blood flow to the testicles, which protects sperm from any harm. Garlic also contains selenium, which plays a role in the production of healthy sperm.

carrots :

Carrots are one of the most important vegetables that contain beta-carotene, a type of antioxidant that works to maintain sperm health by restricting free radicals, and antioxidants also improve sperm movement by helping them swim towards the egg better.

olive oil :

Regular consumption of olive oil reduces bad cholesterol levels in the blood, thus stimulating the flow of oxygen to the testicles and allowing the formation of healthy sperm.

pumpkin seeds :

Pumpkin seeds are another example of foods that increase sperm. Pumpkin seeds contain protective compounds called phytosterols, which help shrink and enlarge the prostate and improve testosterone production, which positively affects sperm count.

eggs :

Eggs are another example of foods that increase the number of sperm, as they are rich in folic acid and zinc, which promote the secretion of testosterone, which increases male fertility, and it is one of the nutrients that helps in the production of strong and healthy sperm, which is important

After getting acquainted with a list of foods that increase the number of sperm, here are tips to improve its quality:

Maintain a healthy weight.

Avoid contracting sexually transmitted diseases.

Follow a healthy diet.

Stress control.

Doing exercise.

Reduce alcohol intake.

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