Best Indian Food to Increase Sperm Count Naturally and Improve Male Fertility
Janhavi Bhange
Author
Male infertility is a growing concern in today’s fast-paced, stress-heavy lifestyle. One of the most commonly asked questions online is Which Indian food to increase sperm count? Fortunately, Indian diets are rich in whole foods, herbs, spices and natural fats that can help support reproductive health.
Table of Contents
In this article, we’ll explore which foods, drinks and dietary habits may help improve sperm count, motility and quality and which ones to avoid. You’ll also find expert-recommended practices to strengthen fertility naturally and safely.
Why is Sperm Count Declining in Men?
- Chronic stress
- Nutritional deficiencies (zinc, selenium, vitamin D, folate)
- Obesity and sedentary lifestyle
- Smoking, alcohol and drugs
- Environmental toxins and plastics
- Lack of sleep and poor metabolism
Even men in their 20s and 30s are facing reduced sperm quality. According to the male sperm count by age chart, sperm motility and count can decline as early as age 35 if no precautions are taken.
Best Indian Food to Increase Sperm Count
Here are some easily available and nutritious Indian food to increase sperm count.
1. Eggs
- Rich in protein and vitamin E
- Supports healthy sperm structure and motility
How to eat egg to increase sperm count? Boiled or poached eggs are the healthiest; avoid deep-fried or overly spiced versions.
2. Milk And Dairy
- A natural source of vitamin B12, zinc and calcium
- Helps improve hormone regulation and sperm production
Does milk increase sperm? Yes, when consumed in moderation and without added sugars or flavorings.
3. Ghee
- Traditionally used in Ayurveda to enhance strength and fertility
- Rich in fat-soluble vitamins and healthy fats
Does ghee increase sperm? Yes, especially when paired with warm milk or in cooking.
4. Garlic
- Contains allicin which improves blood flow to sexual organs
- Enhances testosterone production
Does garlic increase sperm production? Yes, if consumed raw in small amounts or added to home-cooked meals.
5. Fruits for Fertility
- Rich in antioxidants, which protect sperm DNA
- Which fruit is best for sperm?: Pomegranates, bananas oranges, kiwi and strawberries
Does banana increase sperm count? Yes, thanks to its magnesium and bromelain enzyme.
Vegetables and Herbs That Help
- Onions: Improve sperm volume and quality
Does onion increase sperm count? Yes, especially raw onions in salads.
- Tomatoes : High in lycopene, known to boost sperm motility
Can tomatoes increase sperm? Yes, cooked tomatoes improve absorption.
- Cucumber: Hydrating and antioxidant-rich
Can cucumber boost sperm? Yes, when consumed raw regularly.
Which Drink Is Good for Sperm?
- Amla juice, ashwagandha tea and pomegranate juice are powerful sperm boosters
- Hydration also plays a role drink plenty of water to improve semen volume
Wondering which drink is good for sperm? A glass of warm milk with ghee or herbal teas with tulsi and ginger can improve fertility over time.
Which Food Increases Sperm Fast?
If you're looking for which food increases sperm fast, combine high-zinc foods like pumpkin seeds with high-antioxidant fruits and healthy fats from ghee and nuts. However, results take at least 3–6 weeks of dietary consistency.
Which Dry Fruit Is Best for Sperm Count?
- Walnuts : Rich in omega-3s, improve sperm shape and motility
- Almonds : High in vitamin E, supports sperm membrane integrity
- Dates and figs : Known for increasing stamina and testosterone levels
So, which dry fruit is best for sperm count? Walnuts top the list, followed by almonds and figs.
If you've been including these fertility foods in your diet but haven't noticed any improvement in sperm count or motility, it's important to go beyond home remedies.
Platforms like Airi Health allow you to connect with licensed urologists or fertility experts who can help evaluate your symptoms, guide with proper diagnosis and recommend personalized interventions. A consultation may be especially useful if you're planning for pregnancy or undergoing fertility treatments.
Which Drink Is Good for Sperm?
- Amla juice, ashwagandha tea and pomegranate juice are powerful sperm boosters
- Hydration also plays a role drink plenty of water to improve semen volume
Wondering which drink is good for sperm? A glass of warm milk with ghee or herbal teas with tulsi and ginger can improve fertility over time.
Foods to Avoid for Sperm Health
To support healthy sperm, it’s equally important to avoid the following.
- Processed meat and junk food
- Sugary aerated drinks
- Excess soy (can interfere with testosterone)
- Alcohol and tobacco
- Overcooked or reheated oils
A common question is which food avoidd in sperm production? The answer includes deep-fried snacks, canned foods and processed sugars.
How to Make Sperm Stronger for Pregnancy Naturally?
- Maintain a healthy weight
- Get 7–8 hours of sleep
- Exercise regularly, but avoid excessive heat exposure (like saunas)
- Avoid tight underwear and long laptop sessions on the lap
- Include zinc, folate and vitamin D through food or supplements
Looking for how to make sperm stronger for pregnancy naturally? It’s all about balanced lifestyle, stress reduction and the right diet.
FAQ About Increasing Sperm Count Naturally
Which fruit is best for sperm?
Some foods that are good for your sperm health are pomegranates, bananas and kiwis.
Does milk increase sperm?
Yes, drinking some whole milk can help keep hormones in balance and help the reproductive system work well.
Can a man recover from low sperm count?
Yes, most of the time. Sperm count can go up in 3 to 6 months with changes to diet, supplements and way of life.
Which vitamin is good for sperm?
Zinc, vitamin E, vitamin C, vitamin D and vitamin B12 are all important for sperm count, movement and structure.
Is it possible to increase sperm naturally?
Yes, by eating right, working out and lowering your stress.
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Janhavi Bhange
Health Content Specialist | Bsc Biotechnology
Janhavi Bhange is a health writer with a BSC in Biotechnology and over three years of experience creating accurate, research-backed wellness content. She uses her scientific training to simplify medical topics into clear, trustworthy and reader-friendly guidance that supports confident health decisions.
Dr. Manish Singla
Andrologist
Dr. Manish Singla is a distinguished Urologist, Sexologist, and Andrologist with 23+ years of experience, including 16 years as a specialist. Practicing at RG Stone Urology & Laparoscopy Hospital, he specializes in the treatment of kidney stones and various urological conditions, providing expert care with advanced medical techniques.
