What to eat: Include these 18 foods in your daily diet to boost sperm count and motility

1/19 From eggs' protein-packed goodness to the antioxidant-rich properties of dark chocolate, each food offers unique benefits. Whether it's the fertility-enhancing qualities of spinach or the zinc-boosting power of oysters, these dietary additions can positively impact sperm health, says urologist Ashwini Kumar who also works in Hyderabad-based Kiims hospital (Image: Canva)

2/19 Eggs: Rich in protein and protective antioxidants, eggs provide essential nutrients for sperm health. The amino acids in eggs help in the formation of strong and healthy sperm cells (Image: Canva)

3/19 Spinach: High in folic acid, spinach aids in sperm development and reduces the chances of abnormal sperm, which can hinder fertilization. Folic acid is crucial for maintaining DNA integrity in sperm (image: Canva)

4/19 Bananas: Packed with vitamins A, B1, and C, bananas promote the production of healthy sperm. Bromelain, an enzyme found in bananas, reduces inflammation and supports overall sperm quality (Image: Cana)

Advertisement Remove Ad

Advertisement Remove Ad

5/19 Maca roots: Known for increasing sperm count and fertility, maca roots also enhance semen volume, which is essential for successful fertilization, says Kumar (image: Canva)

6/19 Asparagus: Asparagus is rich in vitamin C, an antioxidant that fights free radicals and protects testicular cells. This helps in improving sperm count, motility, and overall quality (image: Canva)

7/19 Dark chocolate: Dark chocolate contains L-Arginine HCl, an amino acid that has been linked to increased sperm count and volume. The antioxidants in dark chocolate also contribute to better sperm health (image: Canva)

8/19 Walnuts: Omega-3 fatty acids in walnuts improve blood flow to the testicles, boosting sperm volume. The antioxidants in walnuts help in removing toxins from the bloodstream, which can enhance overall sperm health.

Advertisement Remove Ad

Advertisement Remove Ad

9/19 Pumpkin seeds: Rich in phytosterol, pumpkin seeds support testosterone production, which is essential for sperm count and fertility (Image: Canva)

10/19 Zinc-rich foods: Foods like barley, beans, and red meat are rich sources of zinc, a mineral crucial for sperm cell production. Zinc deficiency can lead to reduced sperm motility and fertility (Image: Canva)

11/19 Oysters: Oysters are high in zinc, which is essential for sperm production and quality. Zinc deficiency has been linked to poor sperm health (Image: Canva)

12/19 Citrus fruits: Citrus fruits like oranges are high in antioxidants, particularly vitamin C, which supports male fertility by protecting sperm from oxidative stress (Image: Canva)

13/19 Tomatoes: Lycopene in tomatoes is a powerful antioxidant that has been associated with increased sperm count. Tomatoes and tomato-based products can be beneficial for sperm health.

14/19 Pomegranate: Drinking pomegranate juice has been shown to protect sperm from damage. It contains antioxidants that can improve sperm quality and motility (Image: Canva)

15/19 Whole grains: Whole grains, such as whole grain bread and oats, are rich in antioxidants and fiber. They support overall sperm health and provide essential nutrients (Image: Canva)

16/19 Garlic: Allicin in garlic improves blood flow to male sexual organs, which can positively impact sperm count and volume. Garlic also has antioxidant properties (image: Canva)

17/19 Lentils: Lentils are high in spermidine, a compound that supports fertilization. They are also rich in protein and fiber, which are beneficial for overall health and sperm production (image: Canva)

18/19 Avocados: Avocados are rich in folate, vitamin E, and zinc, all of which are essential for sperm count and motility. They also provide healthy fats that support reproductive health (Image: Canva)