Men’s Health
October 20, 2020
• Updated on
26 Jul

5 Foods to Increase Men’s Fertility

It takes two to create a healthy baby. So if women should eat healthy food, so should men. When it comes to conceiving naturally, healthy sperm plays a crucial role.

Besides a good count, the sperm needs to be healthy too. After all, a healthy sperm makes for a healthy baby, and this can happen when you eat the right foods to increase male fertility.

Infertility is a growing problem across the globe and it affects men too. Thanks to longs hours at work, exposure to chemicals, dependence on caffeine, stress and sedentary lifestyle, an increasing number of men are struggling to become a parent - which is why there is a lot of discourse these days around fertility-boosting foods and foods for male fertility.


Once you decide that you are ready to be a ‘daddy’, the simplest and easiest change that you can bring to your lifestyle is eating healthy. It doesn’t take much of an effort and can be beneficial in many other ways - the foods to eat for fertility can also provide you with a host of other health benefits. 

The Problem Of Infertility

Before we get to the foods to increase male fertility, we need to understand what it means to be infertile. 

Fertility is the ability of men and women to procreate/reproduce naturally, without medical assistance. Infertility, therefore, refers to a situation when couples cannot get pregnant naturally, particularly when a male is unable to make his female partner pregnant.

Infertility is largely dependent on the quality of a male’s sperm cells and semen quality.

To realize your dream of fatherhood naturally, you can focus on certain fertility foods for men that are rich in antioxidants, vitamins and minerals.  These foods have zero side effects and can work wonders for your energy level, mood and sperm quality.

Here is our list of 5 foods to increase male fertility.

foods to increase male fertility

1. Ashwagandha

It helps increase testosterone levels and significantly boosts sperm quality and fertility in men. Several studies have shown an increase in sperm concentration with the consumption of Ashwagandha root.

The medicinal herb with anti-inflammatory properties is also known to help lower cortisol levels, a hormone produced by the body in response to stress. This is one of the best foods to increase male fertility.

Regular intake also strengthens the immune system. Ashwagandha helps stimulate the lymphocyte, or the white blood cells to fight infections and viruses.

It is also a great stress-buster and is also known as a “sleep-inducing” herb, which in turn helps in bringing the cortisol (stress hormone) level down in the body. 

2. Asparagus

Super high in Vitamin C, it protects the cells of testicles and fights free radicals in the body that adversely affect fertility, which is why it is considered a must-have in the list of foods to increase male fertility.

The high amount of Vitamin C also protects the sperm from damage and increases its motility and volume – so you will have faster-moving swimmers.

foods that increase fertility

3. Ginger

If you are suffering from low sperm count or low testosterone, ginger is the word. A versatile herb or spice, it can be used in food as well as drinks. Ginger boosts testosterone, which may boost fertility.

Ginger root isn’t just one of the best foods to increase male fertility, it has a range of health benefits that keep you immune from diseases. It also aids in digestion.

foods that increase fertility

4. Onion Juice

A good source of nutrients and antioxidants, onion juice may increase low levels of testosterone. Onion juice as a treatment factor could improve sperm quality and fertility power.

Onions are also available year-round in India, making it one of the most easy-to-source foods to increase male fertility. 

foods that increase fertility

5. Pomegranate

One of the oldest fruits in the world, and is considered a symbol of fertility in some cultures and one of the key foods to increase male fertility. Pomegranate is a powerhouse of antioxidants.

Often seen as a symbol of good health and fertility, it helps improve sperm quality and mobility, sex drive and even erectile dysfunction

Pomegranates are also a good source of Vitamin C. Vitamin C is rich in antioxidants, which help battle oxidative stress. Oxidative stress occurs when the body’s natural antioxidant defences are overwhelmed, because of age, an unhealthy lifestyle, or pollution.

There’s also evidence that this kind of oxidative stress increases infertility in men - so including pomegranate and other Vitamin C-rich foods helps. 

foods to eat for fertility

Getting The Right Nutritional Help

Infertility issues can be a sensitive topic. And while there are recourses in the form of IVF and other fertility treatments, supplementing that will the right diet chart and foods to increase male fertility can help you realise your dream of becoming parents. 

The role of diet on fertility and conceiving is overlooked. Whether you are looking to conceive naturally or through IVF, diet can impact your efforts.

The fertility programs at Nutrition By Lovneet are loaded with essential vitamins and nutrients which will help increase your sperm count naturally so that you can conceive.

foods to eat for fertility

  • We first sit down with you and your partner to understand where you are struggling and run them through the basics of nutrition and foods to increase male fertility. 
  • We run individual physical health assessments based on your blood reports and medical prescriptions. 
  • We assess your daily routine, food preferences and fitness levels. We look at any underlying medical conditions ( if any) and first design a program to heal and manage those. 
  • We chalk out a diet plan aimed at boosting fertility, with a chart full of foods to increase male fertility that will nourish your body.
  • We make it a point to include plenty of Indian and local foods, making it an easy, accessible and sustainable diet to follow. 
  • We guide you through the process with consultations and advice.

You can learn more about the Fertility Nutrition Program.

Read more about men’s health and fertility nutrition here. 


How can I increase sperm motility?

Some tips to increase sperm motility include exercising regularly; maintaining a healthy weight; limiting cell phone exposure; reducing alcohol; quitting cigarettes and eating healthy foods to increase male fertility.

What juices are good for sperm?

Pomegranate or anar juice is known to improve semen quality and sperm count. It is a rich source of antioxidants and Vitamin C, which help combat oxidative stress in the body.

You can have pomegranate juice and other juices rich in Vitamin C, like juices made from citrus fruits. 

Which are the food items that boost sperm count and improve quality?

Some of the best foods to boost sperm count and improve sperm quality include pomegranate, ginger, onion juice, asparagus, ashwagandha, zinc-rich foods like eggs, meat and fish; as well as plenty of fruits and vegetables. 

What's the bottom line for improving sperm health?

A healthy diet (with a focus on fresh, whole foods and less processed foods) coupled with exercise and a healthy lifestyle (like no smoking and reduced alcohol intake) are the cornerstones of sperm health.

Lovneet Batra
Lovneet Batra is a clinical nutritionist with over a decade of experience treating patients and educating people on the benefits of a healthy diet. One of Delhi’s most sought-after nutritionists...
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