An Effective Diet to Help Improve Male Fertility

Infertility is a critical problem widespread across the world! Either the male partner or the female partner could be responsible for the fertility problem. According to research, the male partner is held responsible for the problem in every five infertile couples. Medical tests are essential to detect the condition!

Several reasons affect Male Fertility. The quantity and quality of sperm are responsible for men’s fertility. The signs of infertility are not obvious. The sperm quantity and quality generally appear normal to naked eyes and only through medical tests the doctor can detect the cause of the problem!

Factors affecting male fertility

Learning about the causes of male infertility is essential! The problem in sperm production, blockage in sperm transport, hormonal problems, problems in erection and ejaculation and sperm antibodies are the known causes of infertility in men. The causes of infertility affect the chances of pregnancy.

Different medical causes, environmental causes, and health causes, as well as the lifestyle of a person, increase the risks of infertility. Some conditions of infertility are treatable, and after successful treatment, the couples can expect to conceive naturally. Apart from the medical treatments, an effective diet can help to improve male fertility in some cases! Learning about the essential food items for improving the fertility conditions will be highly helpful.

A balanced and nutritious diet directly impacts on the quantity and quality of sperm and increases the fertility. A positive lifestyle and essential nutrients in the food boosts up fertility and increases the chances of conceiving. Learn about the essential nutrients to spike up your fertility and add those food items to your plate!

Essential nutrients you should add to your diet for boosting male fertility

  1. Adding zinc-rich food items

Add zinc-rich food items to your plate. Zinc increases the sperm count at the time of ejaculation, and increased sperm count boosts up the chances of conception. Zinc-rich food items also enhance the sperm movement. Zinc deficiency reduces the testosterone levels affecting sperm count and motility. The zinc contents in food get damaged while cooking or processing. Thus, it is beneficial to eat 50% raw food.


The zinc-rich food sources are the meat of lamb, oysters, beef and shrimp, shellfish, dairy products, and some seeds. It is not possible to eat raw meat for everyone! Such people can prefer sesame seeds, green peas, and raw pumpkin seeds. Consuming food items with an adequate amount of zinc will be helpful for improving male fertility.

  1. Food items with Folic Acid

Folic Acid makes sperm healthy! Consuming food items with Folic Acid along with zinc-rich food items stunningly increases the total sperm count. The increased quality and quantity of sperm boost up the chances of a successful pregnancy.

Leafy vegetables, orange juice, lentils, pinto beans, beans, black beans, garbanzo beans, navy beans, kidney beans, spinach, asparagus, collard greens, and legumes are rich in Folic Acid. You can consult your doctor for taking folic acid supplements.

  1. Consuming food items with Vitamin-D

Deficiency of Vitamin-D in a person reduces the sperm motility. Though sunlight is a rich source of Vitamin-D, you can intake food items loaded with the Vitamin. Red meat, egg yolks, oily fish and some fortified foods are rich sources of Vitamin-D. You need to add any of the food items to your plate.

  1. Vitamin B12 to improve sperm count, vitality and motility

Food items with Vitamin B12 improve the sperm count, vitality and motility. The level of Vitamin B12 in the body depends on healthy digestion. Consuming highly processed food is a reason behind the decreased level of Vitamin B12.

Animal liver and kidneys, beef, tuna, clams, sardines, fortified cereals, fortified nutritional yeast, salmon, trout, fortified nondairy milk, eggs, milk, and other dairy products are rich sources of Vitamin B12. Make sure to add food items rich in Vitamin B12 to get enough amounts for your body.

  1. Food items with Vitamin C for eliminating sperm defects

Consuming Vitamin C eliminates sperm defects and increases the sperm motility. Vitamin C also protects from oxidative damage of sperm. This Vitamin increases the sperm quality in smokers and also reduces the risks of sperm agglutination.

Vitamin C is sensitive to processing and cooking, so it is essential to consume Vitamin C-rich food items in its raw state to get the best benefits. Broccoli, bell peppers, papaya, Brussels sprouts, oranges, strawberries, cauliflower, kiwifruit, and kale are rich sources of Vitamin C.

  1. Add food items with L-Carnitine contents

L-Carnitine is an amino acid that normalizes sperm motility and increases the sperm count. The sperm cells function normally with an adequate amount of L-Carnitine in the body. This nutrient is helpful for persons with low sperm count and quality.

Different vegetables like beet greens, broccoli, asparagus, Brussels sprouts, garlic, collard greens, akra, mustard greens, and parsley are rich in L- Carnitine. Some nuts and seeds also are rich sources of this nutrient.

  1. Adding food items with CoQ10 protects the sperm cells from damages

The food items, rich in CoQ10 increases sperm motility. This antioxidant protects the sperm cells from damages, and the metabolic function protects the sperm health. Adding food items with CoQ10 is beneficial for aging people.


Rainbow trout, marinated herring, organ meats, salmon, beef, pistachios, peanuts, strawberries, raw broccoli, eggs, and oranges as well as whole grains are food items with rich sources of CoQ10.

Some essential food items you should add to your daily diet

Consuming walnuts, tomatoes, blueberries, pomegranate, lentils, raw pumpkin seeds, dark chocolate, and adequate amount of water on a daily basis will increase men’s fertility. Adding the particular food items to the daily diet plan effective for increasing sperm’s motility, health, quantity, quality, and function will be helpful for scaling up the chances of conceiving.

Final Statement

Of course! Apart from creating an effective diet plan, one needs to introduce changes in lifestyle and avoid certain food items affecting male fertility. Couples need to give high focus on lifestyle and food consumption style while planning for a baby. Consulting a doctor for taking an informed decision for preparing a daily diet-plan will work effectively!

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