Best Foods for Healthy Sperm

Mar 23, 2009
Healthy sperm is important for male fertility because it ensures successful conception as well as health of your future child. Male fertility depends on numerous factors, including sperm quality, quantity and motility. You may considerable increase your chances to conceive avoiding habits that can damage your sperm such as smoking, alcohol, as well as reducing stress and excessive weight. Otherwise, exercising and healthy eating can significantly improve male fertility. Here are some of the best foods for male fertility.


Oysters are a great source of zinc, which is essential for male fertility. Zinc contributes to the development and maturation of sperm, also affecting testosterone level. Zinc deficiency will affect the quantity and quality of sperm. This mineral is one of the essential tools taking part in DNA reproduction, including the protection of DNA chromatin in the sperm nucleus which plays an important role in conception.


Eating a bowl of oatmeal regularly is a good start of the day and best way to increase your chances of conceiving. Oats contain soluble fiber that is known to reduce the bad cholesterol level. Oatmeal is also a great source of protein, vitamin E, zinc, iron, magnesium and other nutrients important for male fertility. Also whole grain foods like oat are rich in Bvitamins, like folic acid, which is important not only for female but for male fertility too.


Tomatoes contain lycopene, a powerful antioxidant that protects your sperm from cell damage. Regular consumption of tomatoes lowers the risk of prostate cancer and contributes to better prostate health, which is important for sperm production. Tomatoes are also high in other essential nutrients like vitamin C, folic acid and potassium - all good for male fertility.


Watermelon is not only a tasty and light dessert, but one of the best foods for male reproductive health. Just like tomatoes, watermelon contains lycopene, having unmatched disease-fighting properties and protecting your sperm from cell damage. Watermelon was also found to contain citruline that acts like common erectile dysfunction drugs, enhancing circulatory functioning, which helps in maintaining strong erection.


Avocado is rich in vitamin B6, which is known to regulate hormones. Avocado particularly boosts the production of male hormones, which is important for sperm health. Besides, avocados contain essential antioxidants to protect sperm cells as well as monounsaturated fat, lowering the level of bad cholesterol and is important for healthy sperm.


Salmon is rich in essential fatty acids that play a great role in hormonal activity. Essential fatty acids help in making prostaglandins in the body, which contribute to hormone production. It is known that salmon has the best proportion of healthy fat, being also rich in protein, niacin, vitamin B12, vitamin B6, magnesium and other vitamins and minerals vital for good sperm production. Eating salmon and other oily fish like mackerel or herring twice a week is enough to improve your fertility.


This antioxidant-rich fruit is known to have numerous health benefits including better sperm health. The recent studies showed that regular consumption of pomegranate juice for at least two months increases the quality and motility of sperm, also lowering the number of abnormal sperm. Pomegranate juice is a great source of antioxidants that prevent your sperm from the free radical damage. It is also good for men, dealing with erectile dysfunction as it considerably improves male erection.