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How sperm count increase:What foods produce sperm fast?

What is sperm?

Sperm, also called spermatozoon, plural spermatozoa, male reproductive cell, produced by most animals. With the exception of nematode worms, decapods (e.g., crayfish), diplopods (e.g., millipedes), and mites, sperm are flagellated; that is, they have a whiplike tail. In higher vertebrates, especially mammals, sperm are produced in the testes. The sperm unites with (fertilizes) an ovum (egg) of the female to produce a new offspring. Mature sperm have two distinguishable parts, a head and a tail.
How sperm count increase

What is sperm made of?

The head of the sperm is composed of a membrane, made of fatty acids, that houses the nucleus (full of genetic material) as well as cytoplasm, the salt/water/protein fluid that fills cells. Additionally, at the tip of the head is the acrosome, a structure that’s bound to the sperm membrane in its own fatty acid layer and contains enzymes that allow the sperm to “digest” the outer layer of the egg for fertilization.
The midpiece or “neck” of a sperm contains mitochondria which generate the energy for the sperm’s activity, including the movement of its tail. The tail is made of protein fibers that contract to propel the sperm through the seminal fluid.

Foods That Can Help Boost Your Sperm Count


It’s no secret that eggs are the basic superfoods for increasing sperm count. Eggs are rich in Vitamin E and protein, which help in the motility of the sperm. Consuming eggs also protects the sperm from free radicals, thereby doubling the chances of fertilisation. Eggs are also a rich source of zinc, which is known to improve sperm motility. Eggs can be consumed in umpteen ways to increase your sperm count.


Ashwagandha is an ancient Indian herb, and its name literally means “smell of the horse.” Despite that stinky moniker, research has shown ashwagandha can boost testosterone, sperm motility, and sperm count. It can also relieve stress and reduce cortisol. Bonus!


 Folic acid is integral for the healthy development of sperm. Leafy vegetables are a rich source of folic acid and spinach is an ideal supplement to include in your diet. Higher levels of folic acid also reduce the number of abnormal sperms in the semen thereby increasing the chances of successful penetration of the sperm into the egg.


 Vitamins such as A, B1, and C in bananas help the body manufacture healthier and stronger sperm cells. The sperm count also depends on these vitamins. Bananas are rich in these vitamins and contain a rare enzyme known as Bromelain. This enzyme prevents inflammation as well as helps the body improve sperm quality and count.


Red meat and turkey are other sources of zinc. Neither contain as much as oysters, but they may be easier to consume on a regular basis. Consume fresh turkey because processed meats are high in salt and other preservatives. Since red meat is high in saturated fat, stick to just one serving of lean-cut red meat per week.


Tomatoes contain lycopene, which has antioxidant properties. Nutritional studies have shown intake of lycopene is directly linked to prostate health.

“Processed tomato products are the primary dietary lycopene source. Lycopene has a strong antioxidant potential which influences improvement in sperm motility,” says Komal.

“Lycopene becomes highly available when tomato is processed so canned, bottled and juice of tomato are dense sources.”

Other ways to increase sperm count

1.Quit smoking

A 2016 meta-analysis that reviewed the results of over 20 studies with a total of nearly 6,000 participants found that smoking consistently reduced sperm count.

The researchers found that people who smoked moderate or heavy amounts of tobacco had a lower sperm quality than people who smoked tobacco less heavily.

2.Enough Sleep

In a 2019 study, researchers at Aarhus University in Denmark associated earlier bedtimes with improved sperm quality. The key seems to be going to bed before 10:30 pm. The researchers also found a link between getting sufficient sleep—between seven-and-a-half and eight hours per night—with improved fertility.

3.Regular Exercise

Exercising is one of the first steps to take to increase your sperm count. It increases men’s testosterone levels, which improves semen quality. Keep in mind, though, that it’s a balance — too much exercising has been shown to reduce testosterone levels, but getting adequate zinc levels should help prevent this.

Men with excess weight should consider exercising to lose weight. A 2012 study showed that men with a healthy BMI had less immobile sperm than men who were deemed to be overweight or obese.

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