Top 10 Recommended Foods to Increase Male Fertility

Top 10 Recommended Foods to Increase Male Fertility

Published on: Dec 01, 2022

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This article is based on accurate information and has been verified by our team of healthcare professionals at Elan Healthcare.
We care about the credibility of our articles and ensure they are fact-checked before publishing.

Medically Reviewed and Authored by:
Pari Saharkhiz, Doctor of Medicine, Canada, Ontario

Table of contents

Key Takeaways

  • Leafy greens like spinach and cabbage, rich in folate, are essential for increasing sperm count and reducing abnormalities.
  • Nuts like walnuts and Brazil nuts, loaded with antioxidants and essential nutrients like selenium and omega-3, significantly boost male fertility.
  • Fatty fish high in Omega-3, such as salmon and mackerel, enhance sperm quality and quantity, crucial for male reproductive health.
  • Fruits and pomegranate juice, abundant in antioxidants and vitamins, increase testosterone levels and sperm count, improving overall sperm health.
  • Zinc-rich foods like pumpkin seeds and oysters improve sperm count, motility, and overall reproductive health, making them vital for male fertility.
  • Are you having trouble conceiving? You’re not alone and you may be surprised to learn that your diet has a role to play in this. We all know the benefits of a healthy diet for your skin, heart, muscles, bones and immune system. But did you know that a healthy diet can improve your sperm health? Eating the right foods gives you a much-needed boost to improve your chances of conceiving. These foods help to increase your sperm count and motility. In the same way, some foods should be avoided as they can be detrimental to your sperm health. Here, we’ve detailed the top 10 foods to increase male fertility.

    1. Folate-Rich Leafy Greens for Sperm Health

    Leafy greens contain folate, which is a B vitamin. This helps to increase your sperm count and reduce the risk of abnormalities in your sperm. Eat plenty of spinach, cabbage, watercress and kale to benefit from the antioxidant properties of folate. Also include broccoli, green beans, peas and lentils in your diet for an extra boost to your sperm count.

    2. Antioxidant-Packed Seeds and Nuts for Male Fertility

    Nuts are packed full of goodness that helps to increase male fertility. For a start, they’re a great source of vitamin E. This enhances sperm production and motility. They’re also full of antioxidants. Walnuts boost the quality of your sperm thanks to their high levels of omega-3 fatty acids and antioxidants. Brazil nuts contain the essential mineral selenium. Infertile men have been found to have reduced levels of selenium so eating Brazil nuts improves male fertility. Additionally, Brazil nuts are said to boost testosterone levels. A 1-ounce (28-gram) serving provides a whopping 988% of the Daily Value (DV)

    As well as eating walnuts and Brazil nuts, there are many other types of nuts that can boost your fertility. Pine nuts are antioxidant-rich and help boost fertility. Include some cashews, almonds, pine nuts, peanuts, hazelnuts and pecans in your diet too.

    3. Omega-3 Rich Fatty Fish for Sperm Quality and Quantity

    Omega-3 fatty acids are known to increase sperm quality as well as quantity. Good choices to include in your diet include salmon, sardines, mackerel, herring and anchovies. If you’re a fan of salmon or sardines, you’ll also benefit from the aspartic acid, arginine and B12 that they contain. These improve both your sperm count and motility.

    4. Fruits and Juice to Boost Testosterone and Sperm Count

    Oranges and pomegranate juice both have high amounts of antioxidants and vitamins in them. The vitamin C found in oranges has been shown to improve not only sperm mobility and count, but also the morphology and overall health of sperm. And the antioxidants in pomegranate juice may help maintain healthy levels of testosterone in men while they are trying to conceive. Full of antioxidants, pomegranates provide lots of benefits to male fertility. Eating them – or drinking pomegranate juice if you prefer – increases your sex drive, testosterone levels and sperm count while also improving sperm quality.

    Pineapple is an excellent source of manganese, which could improve the health of your sperm. Manganese was found to be beneficial in improving the motility (movement) of sperm, as well as the fertilization process.

    One study of just over 1,100 men found that a small concentration of manganese supports good sperm motility.

    5. Zinc-Loaded Pumpkin Seeds for Testosterone and Sperm Health

    Zinc is an important mineral when it comes to male fertility and pumpkin seeds contain lots of it. They also contain omega-3 fatty acids, antioxidants and phytosterols. The latter work to increase your body’s production of testosterone. As well as increasing your sperm count and motility, eating pumpkin seeds helps to improve your sperm morphology and blood circulation.

    6. Zinc-Rich Oysters for Sperm Count and Reproductive Boost

    Rich in zinc, oysters are perfect for eating when you want to give your fertility a boost. The zinc acts to increase your sperm count and motility. Known as an aphrodisiac, oysters also contain glycogen and taurine. These nutrients give your reproductive system a boost.

    7. Maca Root for Libido and Improved Sperm Health

    With a nutty flavour, maca root is a cruciferous vegetable that’s native to Peru. Rich in nutrients and antioxidants, maca root has been used in traditional medicine for thousands of years. It’s known to increase the libido and is used to boost sperm count, quality and motility.

    8. Antioxidant-Rich Dark Chocolate for Sperm Count and Quality

    Containing the amino acid L-arginine, dark chocolate can help to increase your sperm count. Its high antioxidant content works to increase sperm quality too. You only need to eat a little bit each day to benefit. Try 100% dark chocolate for the best results but an 85% cocoa content works well too.

    9. Lean Dairy for Improved Sperm Health

    Full-fat dairy has been found to have a negative impact on sperm count and quality. For improved sperm health, therefore, switch to lean dairy products. Opt for low-fat milk, yogurt and cheese instead of the full-fat versions.

    10. Vitamin C-Rich Bell Vegetables for Sperm Production and Motility

    Red and green peppers, broccoli, and Brussels sprouts are rich in vitamin C and good to eat when trying to increase male fertility. Including them in your diet helps to boost sperm production and to improve sperm motility and morphology.


    Boost your fertility naturally when you include the right foods in your diet. Try as many as you can from the top 10 listed above for optimum sperm health. Don’t forget to cut down or avoid the foods that negatively affect male fertility. As well as switching to a healthier diet, natural supplements can also give you a boost of essential vitamins and minerals, such as zinc, vitamin C and folic acid.

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    We have 2 comments. Add your voice to the conversation!

    • Hi Dennis,

      Thanks for reading our health blog! Wishing you good health!

      Answered by Pari from Élan Healthcare
    • Ideed I have learn and note some best ideas from this best food I hope I wouldn’t missed one if it to take,, thanks so much 🙏🙏


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