Did you know that male factors contribute to 40% of infertility cases, and average sperm counts have dropped by 59% over the past 38 years? The good news: nutrition can make a big difference. Here’s a quick look at 8 foods scientifically shown to improve sperm count, motility, and quality:

• Walnuts: Improve sperm movement and shape with omega-3s and antioxidants.
• Oysters: Rich in zinc, crucial for sperm development and fertility.
• Leafy Greens: Boost sperm DNA health with folate and vitamin E.
• Berries: Loaded with antioxidants to protect sperm from damage.
• Pomegranate: Increases motile sperm and supports testosterone.
• Fatty Fish: Omega-3s enhance sperm flexibility and movement.
• Dark Chocolate: Antioxidants and arginine improve sperm quality.
• Tomatoes: Lycopene supports sperm count, motility, and morphology.

Why It Matters

These foods are nutrient-dense and easy to include in your diet. From walnuts in your breakfast to tomatoes in your dinner, small changes can lead to big improvements in reproductive health.

Keep reading for detailed insights on each food, how to incorporate them into your meals, and the science behind their benefits.

How to Increase Fertility for Men

1. Walnuts

Research from UCLA showing that eating 2.5 ounces (75 g) of walnuts daily can improve sperm health, including vitality, movement, and shape, is supported by a study published in Biology of Reproduction. The study found that consuming 75 grams of walnuts per day improved sperm vitality, motility, and morphology in healthy young men aged 21-35.

"This RCT demonstrated a beneficial effect of adding walnuts to the diet on sperm motility and morphology in men seeking care for infertility. Preliminary fertility data suggests walnuts may enhance the probability of pregnancy for men with male factor infertility." [source]

 

Walnuts are packed with nutrients that support sperm health:

• Omega-3 fatty acids (alpha-linolenic acid), which may reduce sperm abnormalities
• Antioxidants (vitamin E, zinc, selenium) to protect sperm from damage
• Folate, important for proper sperm development

Adding walnuts to your diet is simple. Aim for 1.5–2.5 ounces (42–75 g) a day with these easy ideas:

• Morning: Sprinkle chopped walnuts on oatmeal or yogurt.
• Snack: Grab a handful of raw walnuts for a quick bite.
• Dinner: Crush walnuts and use them as a topping for salads or roasted vegetables.

Want to try something new? Make these walnut-packed power bars:

• 1.5 cups whole rolled oats
• ½ cup chopped walnuts
• 1 cup pitted Medjool dates
• 3 tablespoons chia seeds
• 3 tablespoons sunflower seeds
• 2 tablespoons hemp seeds
• ¼ cup honey
• ¼ cup natural peanut butter

Mix oats, walnuts, dates, and seeds. Heat the honey and peanut butter until smooth, combine with the dry ingredients, press into a lined pan, chill, and slice.

2. Oysters

Oysters pack a punch when it comes to nutrients, especially zinc, which is crucial for reproductive health. Just a 3.5-ounce (100-gram) serving of cooked wild eastern oysters provides a whopping 61 mg of zinc - that's 555% of your daily value! Zinc plays a key role in sperm development, and research from 2016 even found that higher levels of zinc in semen are linked to better fertility outcomes.

But zinc isn’t the only thing oysters bring to the table. They’re also loaded with Vitamin B12 (538% DV), taurine (which helps support adrenal health), and omega-3 fatty acids, which are essential for reproductive well-being.

Want to enjoy oysters? Try steaming them with lemon and butter, tossing the meat into pasta, broiling them with breadcrumbs, or adding them to a hearty seafood stew. Just make sure to cook them thoroughly to kill off any harmful bacteria.

For safety, buy oysters from trusted suppliers and discard any that don’t open during cooking. While they’re incredibly nutritious, moderation is key to avoid overloading on zinc. And if you have a shellfish allergy or concerns about heavy metals, it’s best to check with your healthcare provider first.

3. Leafy Greens

Leafy greens are a fantastic addition to a fertility-focused diet. These vegetables are rich in folate, a nutrient essential for sperm DNA synthesis and healthy cell division. Research highlights that men with higher folate intake saw a 17% decrease in infertility for every unit increase in folic acid consumption.

Dark greens like spinach, kale, and Swiss chard stand out because they contain carotenoids, which help improve sperm motility. Studies show men with higher carotenoid intake had sperm that moved 6.5% faster than those with lower intake levels. On top of that, leafy greens are loaded with vitamin E, which supports both sperm production and quality. Together, these nutrients emphasize how a well-rounded, nutrient-packed diet can positively impact sperm health.

"Lifestyle changes such as weight loss, healthy eating, stress reduction etc can have a positive impact on male fertility." - Dr. Gill Lockwood

To get the most out of leafy greens, pair them with healthy fats to improve nutrient absorption. Here are a few easy ways to include them in your meals:

• Sauté greens with olive oil and a squeeze of lemon.
• Blend them with coconut milk or full-fat yogurt for smoothies.
• Add them to omelets or frittatas alongside whole eggs.

For best results, try to include 3-4 types of leafy greens in your weekly meals. Options like arugula, collard greens, mustard greens, and watercress not only support sperm health but also provide essential minerals for overall reproductive health.

4. Berries

Berries pack a punch when it comes to supporting male fertility, thanks to their rich antioxidant content. These vibrant fruits help shield sperm from oxidative stress, a key factor in male infertility. Incorporating berries into your diet is a simple yet effective way to make a positive impact.

Take blueberries, for example - they're loaded with anthocyanins. Raspberries, on the other hand, bring vitamin C, magnesium, and folate to the table, all of which help protect sperm from oxidative damage. Here's a striking fact: higher vitamin C intake is associated with 20% less sperm DNA damage. Just one serving of raspberries provides as much vitamin C as 173 grapes.

"We found that men 44 and older who consumed at least the recommended dietary allowance of certain micronutrients had sperm with a similar amount of DNA damage as the sperm of younger men... This means that men who are at increased risk of sperm DNA damage because of advancing age can do something about it." – Andy Wyrobek

Antioxidants in berries also contribute to better overall sperm quality. Studies reveal that men with high β-carotene intake had 6.5 percentage points higher progressive motility, while those with higher lutein intake saw a 4.4 percentage point improvement.

Here are some easy ways to include berries in your diet:

• Mix fresh berries into Greek yogurt or oatmeal for breakfast.
• Pair berries with nuts for a quick midday snack.
• Blend them into a smoothie with plant-based milk after exercising.

Aim for at least one serving of berries daily. While fresh berries are ideal, frozen ones are just as nutritious and offer a convenient option year-round. Combining different types of berries ensures you get a variety of antioxidants and compounds that support reproductive health.

5. Pomegranate

Pomegranate can play a role in improving male fertility by increasing sperm count and quality. A 2014 study found that men who took pomegranate extract saw a 62% increase in total motile sperm, going from 23.4 million to 37.8 million. In comparison, the placebo group only showed a 20% increase.

This fruit is packed with antioxidants like ellagitannins, anthocyanins, and polyphenols, which help protect sperm from oxidative damage. Animal research also suggests that pomegranate juice may boost testosterone, improve sperm quality, increase spermatogenic cell density, and strengthen antioxidant activity.

Here are some easy ways to add pomegranate to your diet:

• Drink 250 mL of organic pomegranate juice daily.
• Sprinkle fresh pomegranate seeds on a watercress and avocado salad.
• Blend the juice or seeds into your post-workout smoothie.

If you're on blood thinners or statins, check with your healthcare provider before increasing your pomegranate intake.

Pomegranate juice has been found to contain 41 compounds that support reproductive health. Regular consumption may help deliver ongoing benefits.

6. Fatty Fish

Fatty fish are a natural way to support male fertility, thanks to their high omega-3 content. Omega-3s are crucial for sperm membrane flexibility and movement, which are key for fertility. Research shows that men with fertility issues often have lower levels of omega-3s in their blood and semen.

In a study involving 238 infertile men, taking 1.84 grams of EPA and DHA daily for 32 weeks led to noticeable improvements. These included increased sperm count, density, testicular volume (by 1.5 mL), and sperm output (an extra 0.64 mL).

Here’s a quick look at some of the best fatty fish sources of omega-3s, with their content per 100 grams:

Dr. Mohammad Reza Safarinejad, Clinical Center for Urological Disease Diagnosis and Private Clinic Specialized in Urological and Andrological Genetics, states:

"Omega-3 supplementation results in higher antioxidant activity in human seminal fluid and enhanced sperm count, sperm motility, and sperm morphology. Considerable number of infertile men with idiopathic oligoasthenoteratozoospermia might be benefit from omega-3 fatty acids administration."

To get the most out of these benefits, aim to eat two or more servings of fatty fish each week. Studies show that couples who consume eight or more servings of seafood per cycle have about 47% higher chances of conception compared to those eating one or fewer servings. Smaller fish like sardines and mackerel are great choices because they have lower mercury levels compared to larger fish like swordfish or fresh tuna.

Many Americans fall short of the recommended omega-3 intake. If eating enough fatty fish is difficult for you, a high-quality fish oil supplement rich in EPA and DHA can help support reproductive health.

7. Dark Chocolate

Dark chocolate can play a helpful role in supporting male fertility. Packed with polyphenol-rich antioxidants, it helps protect sperm from oxidative stress. Studies indicate that compounds like arginine in dark chocolate may boost sperm count, improve motility, and increase ejaculate volume.

To get the most out of dark chocolate, choose varieties with at least 70% cacao. This ensures a higher concentration of beneficial compounds while keeping added sugars to a minimum. Skip milk chocolate, as it can reduce the antioxidant content.

Here’s how to add dark chocolate to your diet effectively:

Stick to these tips to make dark chocolate a seamless part of your fertility-focused eating plan.

When shopping, go for high-quality options that emphasize cacao content over unnecessary additives.

Besides its impact on sperm health, dark chocolate also supports overall reproductive well-being by reducing stress. It contains tryptophan and serotonin, which are known to boost mood and encourage relaxation. These effects can create a more supportive environment for reproductive function. Make dark chocolate a thoughtful addition to your fertility-friendly diet.

8. Tomatoes

Tomatoes are packed with lycopene, a powerful antioxidant that supports sperm health. Studies show that increasing lycopene intake can lead to a 70% rise in sperm count, a 54% improvement in motility, and a 40% better morphology after just 12 weeks of daily supplementation.

Professor Allan Pacey from the University of Sheffield highlights the impact on sperm morphology:

"The improvement in morphology - the size and shape of the sperm, was dramatic". [link]

While these results are promising, it's tough to match clinical doses through diet alone. Tomatoes, like walnuts and leafy greens, provide antioxidants that shield sperm from damage.

Lycopene Levels in Tomato Products

Different tomato products contain varying amounts of lycopene:

Easy Ways to Add Tomatoes to Your Diet

• Drink 250 mL of tomato juice with breakfast for about 30 mg of lycopene.
• Toss sun-dried tomatoes into salads or pasta for a flavorful boost.
• Cook with tomato purée to pack your meals with concentrated lycopene.

Regularly drinking tomato juice has been shown to improve sperm motility within six weeks while also protecting DNA from oxidative stress.

"This was a small study and we do need to repeat the work in bigger trials, but the results are very encouraging". [link]

If eating enough tomatoes feels overwhelming, supplements with lactolycopene are a great alternative. These offer better absorption and can help ensure you're getting the benefits of lycopene. A nutrient-rich diet, including tomatoes, plays a key role in supporting male reproductive health.

Conclusion

The eight foods highlighted above provide key nutrients that can help improve sperm quality and support reproductive health. Studies reveal that infertility affects about 15% of couples worldwide, with male-related factors accounting for approximately 25% of cases.

Research on lycopene has shown improvements in critical fertility markers, emphasizing how a nutrient-rich diet can positively influence male fertility.

"Adequate attention to diet is an important part of conception for both partners." - Lisa Simon

To further promote reproductive health, combine these foods with other nutrient-dense staples and follow these tips:

• Include antioxidant-rich foods regularly.
• Limit alcohol intake.
• Cut back on processed meats and excessive soy products.
• Only take supplements under professional supervision.
  

Disclaimer

This article is for informational purposes only and does not constitute medical advice. It is not a substitute for professional medical consultation, diagnosis, or treatment. Always seek advice from a qualified healthcare professional regarding any medical concerns. We do not accept liability for any reliance on this information.