Essential foods for men

Fertility and nutrition expert Isabelle Obert on Healthista reveals 10 ways to boost male fertility through diet to promote sperm quality.

Pumpkin seeds are rich in zinc, which plays an important role in sperm development. Photo: Shutterstock

8 foods you should eat more of

Tomato

Tomatoes are one of the best food sources of the antioxidant lycopene. Several studies on lycopene and male fertility have shown significant improvements in sperm motility and structure. Lycopene is abundant in cooked or processed tomatoes.

However, extra olive oil is needed to help the body absorb this antioxidant.

Walnut

Walnuts are rich in omega-3 fatty acids and according to a study by the Society for the Study of Reproduction, eating 75g of walnuts (about a handful) daily is associated with increased sperm vitality, motility and morphology.

Not only that, walnuts also help control blood sugar very well.

Pumpkin seeds

Pumpkin seeds are rich in zinc, which plays an important role in sperm development and testosterone production. They are also rich in several other essential minerals and vitamins.

Lentils

Lentils are one of the richest dietary sources of folate (natural folic acid), which is important for male fertility as well as female fertility. Men with low dietary folate intake have higher rates of chromosomal abnormalities in their sperm. Lentils are also a good source of vegetarian protein and fiber.

Blueberries

Blueberries contain powerful antioxidants and anti-inflammatories including quercetin and resveratrol. Research shows that quercetin can help maintain healthy sperm parameters, including motility and quality, while resveratrol helps improve sperm count and motility.

Water

One of the simplest ways to improve sperm count and sperm quality is to drink enough water. Semen is mostly water, and increasing fluid intake can help increase ejaculation and improve sperm production.

Pomegranate

Pomegranates have long been considered a superfood due to their richness in male fertility-boosting antioxidants that can improve blood circulation, reduce the risk of cardiovascular disease and inflammation.

Research shows that pomegranates increase testosterone, improve sperm quality, and increase sexual desire and mood in both sexes, according to a study in Türkiye.

Dark chocolate

Dark chocolate is a rich source of the amino acid L-arginine, which can increase sperm count per ejaculation and sperm motility.

And 2 things to give up

Caffeine

Although studies show that caffeine does not adversely affect sperm count, swimming ability or sperm shape, one US study found that higher caffeine consumption may reduce the chance of clinical conception in IVF.

Weight loss drink

Research shows that aspartame (a sweetener widely used in weight-loss drinks) is associated with lower sperm counts and may contribute to sperm DNA damage.

According to TNO