9 African Foods that Increase Sperm Count

In time past, difficulties in conceiving were usually attributed to women. But it is now clear that men’s fertility issues also hinder the ability to conceive—as proven by numerous studies. Low sperm count is one notable fertility issue in men. But thankfully, there are proven ways to boost sperm count, and one of these is through food—African foods inclusive. 

If you’ve been wondering if there are African foods that increase sperm count, the answer is yes, and you do learn about them in this article. 

What African foods increase sperm count?

African foods like unripe plantain, garlic, green leafy vegetables (leaf vegetables), groundnut, carrot, beans, amongst others,  contains folic acid and other vital nutrients that increase sperm count.

According to the World Health Organization, a sperm count of over 15 million sperms per milliliters is considered normal. But then, sperm count among men is dropping pretty fast these days, and the primary culprits are sedentary lifestyles as well as obesity issues. Handling this type of issue naturally should be your preferred choice. A proper diet – along with exercise – can boost sperm production.

Read on to learn more about increasing sperm count naturally.

9  African Foods that Increase Sperm Count

1. Beans

African Foods - beans
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Zinc is a vital nutrient that plays a significant role in sperm development, and one of the zinc-laden African foods that increase sperm count is beans.

There are several species of beans in Africa, and they include:

  • Brown beans
  • Black and brown-eyed peas
  • Black beans
  • Green peas

Beans can help to increase sperm count, so eat beans often. Beans can be served as:

  • Akara
  • Moi Moi
  • Beans porridge, etc.

2. Green leafy vegetables

Green leafy vegetables
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Green leafy vegetables such as water leaves, Pumpkin leaves, green amaranth, spinach, brussels sprouts, asparagus, etc., are rich in antioxidants, vitamin C, iron, and folic acid. These nutrients found in leaf vegetables are essential for sperm production.

So, if you think you have low sperm count or have been diagnosed with low sperm count, consuming any of these leaf vegetable can help increase your sperm count and as well improve your overall health.

3. Groundnuts

Groundnuts - African Foods
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Groundnuts contain an extraordinary amount of zinc as well. This beloved African delicacy can be served and eaten roasted, boiled, and fried.

Groundnuts also improve sex drive, especially if it is prepared as groundnut soup cooked with Ugu leaves.

4. Unripe Plantain

African Foods - Unripe Plantain
Image: Flickr.com

Unripe plantain helps to increase sperm volume and also thicken semen. They can be consumed as plantain porridge or boiled.

You can also eat boiled unripe plantain with stew or vegetable soups or served with beans porridge. Roasted unripe plantain is also an excellent option.

ALSO READ: 10 African Foods that Help You Gain Weight

5. Okra

Image: Flickr.com

Okra contains folate, vitamin E, vitamin C, and other nutrients that contribute to men’s fertility. However, some health experts have claimed that Okora can have an adverse effect on men’s fertility. It is alleged to contain gossypol, an enzyme that affects the production of sperm. For this reason, it is best to consume Okra in moderation or consult your physician for advice.

6. Beef

African Foods - Beef
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Beef is an excellent source of selenium, folic acid, and zinc, all of which help to enhance sperm health.

So, consume beef if you like meat as it assists in sperm production and motility.

7. Fish

African Foods
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Fish is rich in Vitamin B-12, which is essential for sperm health. This is because the B vitamin boosts sperm count and motility. They are also known to reduce sperm DNA aging.

So, go for oily fish like salmon, mackerel, etc. as they are also excellent sources of Vitamin D which increases testosterone production.

ALSO READ: 11 Most Popular African Foods and How to Prepare them

8. Eggs

African Foods - Eggs
Image: Flickr.com

Eggs help to boost sperm count as well as enhance their motility since they are loaded with protein and Vitamin E.

When you eat eggs, free radicals – which can decrease sperm count – are kept at bay.

9. Garlic

Image: Flickr.com

The strong aroma of this bulbous herb shouldn’t put you off as it contains selenium, and antioxidants that enhance sperm motility, and allicin which increases blood flow to the genital area while protecting sperm from damage.

One or two cloves of garlic per day are sufficient.

What Food Increases Sperm Count the Most?

Now that you know about several foods that boost sperm count, you may be wondering which among them is more effective. But there is no single food that has been proven to be more effective than the other. Instead, the effectiveness depends on your intake and medical history.

You should check with your physician to see if any of these foods don’t go well with your body system. That should influence your selection for the foods. Otherwise, you want to concentrate on sufficient consumption of these foods to help increase your sperm count.

Overall, foods that are loaded with folic acids, antioxidants, iron, vitamin C and other sperm-friendly nutrients are effective for sperm boosting.

Can Supplements Boost Sperm Count?

While foods are considered a natural way of boosting sperm count, supplements can help you expedite the process. A recent study found that nutritional supplements with a combination of zinc and folic acid boost sperm count by 74 percent in men with low sperm count issues.

If you think only eating foods may not be effective, you want to consider adding supplements. Thankfully, there are safe male fertility supplements that can help. These supplements do contain the right nutrients—in great proportion to help restore your fertility.

If you’d like to go with supplements, here are the safe ones to consider:


Ready. Set. Go! Fertility Support Prenatal Supplement for Men


FertilAid for Men: Male Fertility Supplement for Sperm Count



Conquer Premium Fertility Supplement for Men



Creation: Male Fertility Supplement 120 Ct



Blue Stork Men’s Fertility Support



Male Fertility Supplements with Selenium & Vitamins


What are the Fruits that Boost Sperm?

There are lots of fruits that you can consume if your goal is to boost your sperm count. Here are a few of them:

  1. Bananas – Bananas are loaded with Bromelain, a rare enzyme found in the stems of pineapples. This natural anti-inflammatory enzyme boosts the production of testosterone. Bananas are also excellent sources of essential vitamins like Vitamin A, Vitamin A, and Vitamin C, all of which help the human body to produce sperm.
  2. Carrots – They contain beta-carotene, an antioxidant that helps in maintaining healthy sperm by neutralizing free radicals.
  3. Pomegranates – This is a superfood that is laden with antioxidants which improve sperm quality, testosterone level, and sex drive.
  4. Avocado – Avocado is a superfood that you should always consume as a man. The fruit is packed with vitamin B6, Vitamin E, healthy fats, and Folic Acid. These nutrients charge sperms with the motility they require to penetrate your partner’s eggs.
  5. Walnuts – Walnuts are widely known as brain foods as they are super rich in Omega-3 fatty acids which significantly boost sperm count. Omega-3 fatty acids increase blood flow to the genitals, enhance sperm morphology, and motility. Walnuts also contain an essential amino acid known as arginine. Arginine boosts the production of sperm and increases semen volume as well. Moreover, walnuts are loaded with twice the antioxidant power that other nuts possess. Taking at least 7 walnuts per day lowers the risk of heart attack and cholesterol.
  6. Citrus Fruits – Citrus fruits like oranges, lemons, etc. contain Vitamin C, which helps to improve sperm count, morphology, and motility.
  7. Tomatoes – Tomatoes are excellent fertility food as they contain lycopene, an antioxidant that is known to enhance the activity and structure of the sperm. The regular consumption of this rounded, red fruit can significantly increase fertility in men.

What Foods Decrease Sperm Count?

Most studies about foods that affect sperm health do not pinpoint particular foods that bring about this problem. The studies only show associations, not causes.

Therefore, here are some foods that are known to affect sperm count adversely

Processed meats – Recent studies have linked the consumption of processed meats to several illnesses. Processed meats include salami, bacon, hot dogs, beef jerky, etc.

Eating processed meat, however, has been connected with altered sperm motility and decreased sperm counts. It is not yet clear how these foods affect sperm count, but the effect is far from being a positive one.

Soy products – Excessive soy intake has been shown to decrease the concentration of sperm. This may be because soy products contain estrogen-like compounds names phytoestrogens which are usually present in plants.

Trans fats – Trans fat may have been linked with an increase in the risk of heart disease. But they do more harm, as well as researchers, have been able to associate increased intake of trans fat with decreased sperm count.

High-fat dairy products – High-fat dairy products, which include cream, cheese, and whole milk – may do good to the human body, but not when it involves the sperm.

These products have been associated with abnormal sperm shape and decreased sperm motility.

BPA (bisphenol-a) and Pesticides – BPA and pesticides, though they are not foods, still end up in what we consume. BPA can be found in cans and food packaging while pesticides are usually found on fruits and vegetables.

Both of these chemicals leech into foods and act as chemicals that mimic estrogen, known as xenoestrogens. Xenoestrogens have been proven to wreak havoc on sperm concentration.

ALSO READ: 10 African Foods that Increase Low Libido


You may be familiar with the foods mentioned, but have no idea what it does when it comes to boosting sperm count. A lot of traditional African foods have a mixture of these foods mentioned. Going forward, you should cultivate the habit of adding these foods to your preferred diet. If you’re not sure how to do that, you may want to consult a nutritionist to help plan your meals—that will likely include a handful of foods that boost sperm count.

Also, drinking at least 8 glasses of water is another simple way to improve sperm count. When your body is adequately hydrated, your cells function exceptionally well, and this includes your sperm.