What Foods Make Sperm Thicker And Stronger?

Sperm production is a natural process that occurs in your body without ever stopping. What kind of sperm the body produces, such as sperm count, sperm volume, or sperm thickness, is influenced by many factors.

What food you eat has a major role in the process of sperm production and enhancing sperm quality. But what foods make you cum more? What foods make sperm thicker and stronger? Or what foods increase sperm volume? 

Certain foods like walnuts, dark leafy green vegetables, and fatty fish, are scientifically proven to have a positive impact on sperm health and overall male fertility.

Such fertility-boosting foods contain nutrients like zinc, vitamin C, and omega-3 fatty acids, all essential for healthy sperm production. Foods containing these nutrients can improve the thickness and strength of sperm, increasing the chances of conception.

Important Nutrients For Sperm Quality

Different nutrients fuel the process of sperm production. Some are involved in improving sperm count, while others help with improving motility and overall quality of the sperm.

Here are some of the common nutrients and their role in sperm health:

1. Zinc: The Building Block of Sperm

A 2023 study shows that zinc is responsible for regulating a number of processes of sperm production [1]. The study shows that it plays a major role in cell division during sperm regeneration. It also maintains a healthy sperm membrane and improves sperm motility and morphology.

A 2018 study shows that zinc has antioxidant properties that protect sperm from damage inside the body [2].

2. Antioxidants: Protecting Sperm Cells

In our bodies, oxidative stress is one of the major threats to the viability of sperm cells. A 2023 study by the journal Cureus shows that antioxidant vitamins including vitamins C and E protect sperm cells from oxidative stress [3].

The antioxidant vitamins neutralize harmful free radicals that can damage sperm cells. A diet rich in antioxidants can help improve sperm count, motility, and morphology.

3. Omega-3 Fatty Acids: For Membrane Integrity

A study by the Asian Journal Of Andrology shows that omega-3 fatty acids are important for the integrity of the sperm cell membrane [4]. These fatty acids support the formation of healthy sperm which significantly influences the chances of successful fertilization.

A 2019 study shows that a diet rich in omega-3 fatty acids can improve sperm motility, morphology, and concentration [5].

4. Folate and Selenium: Essential for Sperm Health And Maturation

A 2022 study shows that folate is responsible for DNA synthesis and repair in sperm cells [6]. Correct DNA structure is vital for the production of healthy sperm.

Similarly, selenium also contributes significantly to the formation of healthy sperm. A 2019 study shows that selenium supports the formation and maturation of sperm cells [7].

Top 10 Foods For Sperm Production

The important step to obtaining the fertility benefits of these nutrients is adding them to your diet. People often question what are the best foods for sperm health or what are foods to increase ejaculation.

If you are looking for foods to support sperm production or improve overall fertility status, here is what can help:

1. Pumpkin Seeds

Pumpkin seeds are high in zinc and support the male fertility by increasing sperm health and sperm count. Pumpkin seeds are also packed with antioxidants that can safeguard sperm cells. It also boosts testosterone levels and improves reproductive functioning.

2. Oysters

Oysters are one of the excellent sources of zinc and are the best answer to a common fertility question “What to eat to cum more?” As a zinc source, oysters increase testosterone levels and improve sperm parameters such as sperm count and motility.

3. Salmon

It is a common misconception that fats are always harmful to the health. However, not all fats are the same. For example, salmon is among the best foods for sperm production because it is high in healthy fats. It contains omega-3 fatty acids which support sperm health. Studies show that omega-3 fats benefit sperm health, motility, and morphology [4].

4. Walnuts

Walnuts are among the healthy foods that increase sperm volume and support male fertility. They are rich in healthy fats, especially omega-3 fatty acids. Being a good source of omega-3 fatty acids, walnuts can improve sperm quality and sperm concentrations. You can take walnuts as a replacement for unhealthy snacks.

5. Fruits

Many nutrients needed for sperm viability are produced by plant-based sources such as fruits. Fruits that boost sperm count include citrus fruits such as strawberries and blueberries. Citrus fruits are rich in vitamin C, which is an excellent antioxidant.

Vitamin C protects sperm cells from damage by stress and this is how vitamin C foods increase seminal volume. In addition to berries, some other citrus fruits that boost sperm count or fruits that increase sperm count include grapes, oranges, and limes.

6. Leafy Green Vegetables

Leafy green vegetables are on the fertility-boosting foods for men list because they provide a healthy amount of folate. Adequate folate levels in your body reduce the number of abnormal sperms in the semen.

Studies have shown that folate is also important for DNA synthesis in sperm [6]. Examples of leafy green vegetables are spinach, kale, and mustard greens.

7. Legumes

Like leafy green vegetables, legumes are also an excellent sperm on food option to obtain folate. In addition to folate, legumes also provide zinc which makes them an excellent fertility food.

Common legume foods are beans, chickpeas, and lentils.

8. Brazil Nuts

Brazil nuts are great sources of selenium, an essential mineral for sperm health and male fertility. Selenium promotes the sperm regeneration cycle and helps in the formation of new healthy sperm. Eating only a few nuts a day can provide you with enough selenium to meet your body's demands.

9. Eggs

Eggs are packed with proteins, vitamin D, and omega-3 fatty acids. Consuming eggs can boost sperm count and sperm health.

But, how to eat eggs to increase sperm count?

Prefer eating boiled eggs instead of frying them in excessive oil as unhealthy fats or trans fat can suppress sperm count.

10.  Milk

It is a common concern that do milk increases sperm count or whether is milk good for male sperm. Not all types of milk are good for sperm health or male fertility.

So, which milk is good for sperm count?

A 2014 study found that low-fat milk intake is associated with increased sperm count and better sperm motility [8]. In addition to a balanced diet, fertility supplements with zinc, folate, and omega-3 can further support sperm health and improve male fertility.

Foods to Avoid for Sperm Health

Adding fertility-friendly food to your diet can greatly improve your fertility status but it is not enough. It’s also crucial to understand what kills sperm cells in a man, as certain factors can negatively impact fertility. You need to avoid foods that can harm sperm health and fertility.

Male fertility foods to avoid include:

1. Processed Foods

Processed foods make your body more sensitive to inflammation. Inflammation promotes oxidative stress and can damage sperm cells. A 2022 study shows that intake of processed foods is positively associated with asthenozoospermia [9]. It is a condition where the man produces non-motile sperm.

Weight gain is another complication of regular eating processed foods. Studies show that unhealthy body weight increases the chances of infertility in males.

2. High-fat Dairy

A study by the Human Reproduction Journal shows that intake of full-fat dairy negatively impacts sperm morphology and sperm motility [10]. Instead of full-fat dairy, opt for low-fat dairy options to prevent harm to fertility.

3. Alcohol Intake

Chronic alcohol intake develops oxidative stress in the body and harms sperm health. A study by Fertility Research And Practice shows that regular alcohol intake can degrade sperm quality and increases the risk of infertility in males [11].

Conclusion

The relationship between diet and fertility status is straightforward. If you want to boost your fertility, you must choose foods containing essential nutrients for fertility. These nutrients include zinc, selenium, omega-3 fatty acids, and antioxidant vitamins.

If you are trying to conceive, we recommend you consult a nutritionist or your healthcare provider to learn what foods increase seminal fluid or what are the best foods for sperm recovery. Proper planning and expert recommendations can increase your chances of successful conception.

FAQs

1. What is the best food for sperm count?

Foods that produce sperm include zinc-containing foods. These commonly include oysters and pumpkin seeds. Zinc-containing foods are also effective foods to improve sperm morphology.

2. What are the best fertility foods for males?

Fruits to increase sperm motility or fruits for sperm count increase include citrus fruits such as berries. These fruits are rich in vitamin C and other essential nutrients for fertility.

Resources Used

1. Mousavi Esfiokhi, S. H., Norouzian, M. A., & Najafi, A. (2023). Effect of different sources of dietary zinc on sperm quality and oxidative parameters. Frontiers in Veterinary Science, 10, 1134244. https://doi.org/10.3389/fvets.2023.1134244 
2. Fallah, A., Mohammad-Hasani, A., & Colagar, A. H. (2018). Zinc is an Essential Element for Male Fertility: A Review of Zn Roles in Men’s Health, Germination, Sperm Quality, and Fertilization. Journal of Reproduction & Infertility, 19(2), 69-81. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6010824/ 
3. Walke, G., Gaurkar, S. S., Prasad, R., Lohakare, T., & Wanjari, M. (2023). The Impact of Oxidative Stress on Male Reproductive Function: Exploring the Role of Antioxidant Supplementation. Cureus, 15(7). https://doi.org/10.7759/cureus.42583 
4. Safarinejad, M. R., & Safarinejad, S. (2012). The roles of omega-3 and omega-6 fatty acids in idiopathic male infertility. Asian Journal of Andrology, 14(4), 514-515. https://doi.org/10.1038/aja.2012.46 
5. Falsig, A. L., Gleerup, C. S., & Knudsen, U. B. (2019). The influence of omega-3 fatty acids on semen quality markers: a systematic PRISMA review. Andrology, 7(6), 794–803. https://doi.org/10.1111/andr.12649 
6. Wang, W., Peng, M., Yuan, H., Liu, C., Zhang, Y., Fang, Y., Su, Y., Zhang, X., Zhang, H., Tang, Y., & Zhao, K. (2022). Studying the mechanism of sperm DNA damage caused by folate deficiency. Journal of Cellular and Molecular Medicine, 26(3), 776-788. https://doi.org/10.1111/jcmm.17119 
7. Qazi, I. H., Angel, C., Yang, H., Zoidis, E., Pan, B., Wu, Z., Ming, Z., Zeng, J., Meng, Q., Han, H., & Zhou, G. (2019). Role of Selenium and Selenoproteins in Male Reproductive Function: A Review of Past and Present Evidences. Antioxidants, 8(8). https://doi.org/10.3390/antiox8080268 
8. Afeiche, M. C., Bridges, N. D., Williams, P. L., Gaskins, A. J., Tanrikut, C., Petrozza, J. C., Hauser, R., & Chavarro, J. E. (2014). Dairy intake and semen quality among men attending a fertility clinic. Fertility and Sterility, 101(5), 1280. https://doi.org/10.1016/j.fertnstert.2014.02.003 
9. Lv, L., Wu, J., Wang, B., Du, Q., Liu, H., Guo, H., Leng, X., Pan, C., & Zhao, H. (2022). Intake of ultra-processed foods and asthenozoospermia odds: A hospital-based case-control study. Frontiers in Nutrition, 9. https://doi.org/10.3389/fnut.2022.941745 
10. Afeiche, M., Williams, P. L., Mendiola, J., Gaskins, A. J., Jørgensen, N., Swan, S. H., & Chavarro, J. E. (2013). Dairy food intake in relation to semen quality and reproductive hormone levels among physically active young men. Human Reproduction, 28(8), 2265-2275. https://doi.org/10.1093/humrep/det133 
11. Heertum, K. V., & Rossi, B. (2017). Alcohol and fertility: How much is too much? Fertility Research and Practice, 3. https://doi.org/10.1186/s40738-017-0037-x