Author: Dr. V Ramya, Consultant & Fertility Specialist

In addition to regular exercise, and lifestyle changes such as getting enough sleep, de-stressing, etc. diet and nutrition helps a great deal in enhancing male fertility.

Here are a few diet tips to improve sperm quality, count and male fertility on the whole.

1. Get enough vitamin C

Consume foods rich in Vitamin C. It is known to improve the immune system. Its anti-oxidative nature reduces the oxidative stress on sperm cells improving sperm quality. Citrus fruits like lemon and oranges, nuts, berries, legumes, etc. are rich in Vitamin C.

2. Eggs

Eggs are good protein sources and are known to increase sperm production. They protect the sperm from oxidative stress and also enhance sperm motility.

3. Bananas

Bananas are rich sources of Vitamins A, B1, and C. These vitamins help in producing healthy sperm. They are also known to increase sperm count. Bananas are source to an enzyme called Bromelain which prevents inflammation and improve male fertility.

4. Spinach

Leafy vegetables such as spinach are sources of folic acid. Folic acid is important for the development of sperm and it helps in the production of normal healthy sperm.

5. Walnuts

Human body requires healthy fats. And what good source better than nuts. Nuts are a great source of healthy fats and protein. Healthy fats are used in the building of cell membrane of sperm cells. Walnuts are rich in omega 3 fatty acids which help in boosting the blood flow to the testicles nourishing the sperms. Walnuts are also known to have detoxifying properties.

6. Pumpkin Seeds

Pumpkin seeds have phytosterol, a plant based steroid that helps in increasing testosterone production in the body. Testosterone is associated with sperm production and fertility. Thus adding pumpkin seeds to your diet will improve your fertility. Pumpkin seeds also house omega 3 fatty acids that improve blood circulation.

7. Zinc-rich Foods

Foods high in zinc such as beans, barley, chicken, lentils etc. are known to increase sperm count. Deficiency of zinc causes a decline in fertility by reducing sperm motility and count. Zinc is crucial for testosterone production and prostate gland health.

8. Fruits

Incorporating fruits in diet promote sperm count and motility.

9. Carbohydrate rich foods

Carbs provide the energy source and are necessary for overall functioning of the human metabolic processes. They are also essential in the making of semen, as the seminal fluid is rich in sugars that provide the energy for the sperm cells to swim. Brown rice, whole wheat, and other whole foods are rich sources of carbohydrates. Consume these in limited quantities.

10. D-Aspartic Acid

D-Aspartic Acid (D-AA) plays an important role in the production of hormones in the body. It plays a primary role in testosterone production, the male sex hormone that plays a major role in male fertility. It enhances semen quality and improves the sperm health.

Foods such as beef and oysters have good levels of D-AA levels. Supplements can also be taken to increase the intake of D-AA levels.