Nutrition and Fertility: Best Food to Boost Sperm Count and Quality

When it comes to conceiving, it takes the contribution of both the man and the woman. One of the most crucial things of improving sperm count, quality, and motility for men is eating right. When it comes to male fertility, it seems true that “you are what you eat”. Eating healthy food will help in increasing sperm count. If both of you want to conceive, you can get quality help at RCC Fertility. Professionals will also advise you that eating the right food will make the process easier and successful. For improved male fertility, here are the best foods to eat.

  • Fruits and Vegs

Fruits and vegetables are rich sources of antioxidants. These elements help in protecting the sperms and keeping them speedy and strong. Others like Vitamin C and E helps in boosting sperm count and motility. So, make sure you eat fruits and vegetables like collard greens, cranberries, avocados, spinach, broccoli, and mangoes. You can also eat grapefruit, oranges, and others rich in Vitamin C.

  • Oysters

Oysters are also perfect for improving sperm motility and count. Oysters contain a lot of zinc that men are advised to take to improve fertility. Zinc helps in increasing semen volume as well as sperm movement. If you don’t like oysters, you can always look for other sources of zinc like dairy, nuts, whole grains, and more.

  • Nuts

Nuts also help in increasing sperm quality and function. Specifically, walnuts help in boosting the quality of sperms. This is because they are rich in oxidants. Other nuts rich in oxidants are pine nuts, almonds, hazelnuts, and pecans. However, you need to take a healthy portion to achieve fertility.

  • Fatty Fish

According to research, sperms from fertile men contain more omega-3 fatty acids than sperms from infertile men. That means that omega-3 fatty acids are vital for increased sperm quality and quantity. So, eat food rich in fatty acids like salmon, sardines, herring, and anchovies.

  • Maca Root

Maca root is a medicinal herb from Peru that has been used as a traditional herb for boosting libido and sperm quality for a long time. You can sprinkle the powder on your oatmeal or smoothies. You can also add the powder to your waffles, pancakes, and any other meal.

  • Pumpkin Seeds

Seeds like pumpkin seeds and sunflower seeds are rich in omega-3 fatty acids and zinc. These elements help in improving sperm quality and motility. You can also stock up chia seeds and flaxseed for the same benefits. These seeds have oxidants and vitamin E that help in increasing sperm movement and quantity.

  • Kiwi

Kiwi is a recommended fruit for men who want to increase their fertility. According to studies, kiwi fruit has been shown to increase sperm motility, count, and quality. It is rich in Vitamin C, which is responsible for this. Other sources of vitamin C include citrus fruits, red pepper, and cabbage.


As a man aiming to improve his fertility, it is crucial to watch what you eat. Add the fertility foods mentioned above as a healthy choice to help you and your partner conceive.

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