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Top 10 Recommended Foods to Increase Male Fertility

Man eating healthy food, Dad and son cooking

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. Leafy greens

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. Nuts

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.

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

3. Fatty fish

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. Pomegranates

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.

5. Pumpkin seeds

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.


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

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. Dark chocolate

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 products

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. Bell peppers

Rich in vitamin C, zinc and folic acid, bell peppers are a good food 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.

Foods that can harm male fertility

Whilst the 10 foods mentioned above can do wonders for your fertility, there are some foods you should cut back on or avoid altogether.

  •         Fried foods: Advanced glycation end products (AGEs) are found in fried foods, which increase your body’s oxidative stress. In turn, your sperm count decreases.
  •         Sugary foods: If you include too many sugary foods and drinks in your diet, your sperm count becomes reduced and the motility decreases.
  •         Alcohol: Sperm production can be affected by excessive drinking. If you drink alcohol each day and enjoy heavy drinking sessions, you’re harming your fertility as your sperm count decreases.
  •         Caffeine: Caffeine also reduces your sperm count. Not only that but it increases the risk of miscarriage when consumed in the weeks before conception. Cut down your caffeine intake to just one cup a day or switch to decaf to be on the safe side.
  •         Processed red meats: Eating processed meats leads to a lower sperm count. This can include bacon, sausage, beef jerky, salami and hot dogs, for example.  
  •         Soy products: Phytoestrogens are found in soy products. Fertility research has shown that these reduce sperm concentration.
  •         Saturated fats: If you have a lot of saturated fats in your diet, you’re susceptible to having a lower sperm count.  


    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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