Foods to Improve Your Sperm

By Mary Smith. Updated: March 23, 2022
Foods to Improve Your Sperm

Having strong and healthy sperm is essential to achieving pregnancy. To do this, maintain a healthy diet, consume appropriate quantities of calcium and ejaculate frequently. These are key elements that should not be forgotten. Foods that you eat directly impact the quality of your sperm, and if you are not eating well, it may decrease or damage your sperm. If you're trying to become a father and you're worried about your fertility, in this oneHOWTO article we will tell you what the foods to improve sperm are.

Steps to follow:

The first thing you should know is that a balanced diet is not the only factor to consider for improving the quality of your sperm. This means you should reduce the amount of fatty and pre-prepared foods, as well as lowering alcohol consumption.


Foods rich in vitamin C are essential to enhancing sperm quality, since their antioxidant properties stimulate sperm movement. The orange is a fruit with high levels of vitamin C, therefore we recommend drinking at least one glass of orange juice a day to improve sperm. Blueberries are also an important source of vitamin C that are very effective in improving sperm quality. Chyawanprash is a food supplement that can help improving sperm.

Foods to Improve Your Sperm - Step 2

Vitamin E is another potent antioxidant that improves sperm and can be found mainly in nuts and vegetable oils. But, the foods rich in vitamin E that are most effective in improving sperm quality are nuts, almonds, wheat germ and olive oil.

Foods to Improve Your Sperm - Step 3

Vitamin A is involved in the formation of androgenic steroids, which are essential for the creation of sex cells and thus promote semen quality and fertility. The foods rich in vitamin A that are most beneficial to the improvement of sperm are dairy products, carrots, squash and spinach.

Foods to Improve Your Sperm - Step 4

Folic acid and zinc are essential to maintaining the quality of sperm. Without folic acid, the sperm count decreases and their movement becomes feeble. Also, without zinc, growth and development of sexual organs is negatively affected. Folic acid is found in foods rich in vitamin B6. Chicken meat is one of the foods that contain the highest levels of folic acid and zinc, which help improve sperm quality. Pumpkin seeds and oysters are another important source of zinc, and are very beneficial for sperm.

Foods to Improve Your Sperm - Step 5

Omega-3 and omega-6 are essential for improving the sperm, since linolenic and fatty acids are essential in ensuring the maturation cycle of sperm is carried out properly. The foods containing the most of these substances that improve sperm quality are nuts, flaxseed and fish.

Foods to Improve Your Sperm - Step 6

Garlic is a food that greatly favors the production of sperm and also improves heart function and lowers blood sugar and cholesterol, among many other benefits. Surprisingly, another food that improves the quality of semen is popcorn, since it contains high levels of plant arginine which is one of the main components of sperm.

Foods to Improve Your Sperm - Step 7

Studies from the American Society for Reproductive Medicine show that following a healthy and balanced diet that includes fruits, vegetables, fish, meat and cereals improves sperm quality. Too much alcohol and tobacco however, will decrease the number of sperm and the few that are produced may be defective.

If you want to read similar articles to Foods to Improve Your Sperm, we recommend you visit our Sentimental relationships category.

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