: If you’re trying to conceive, good diet and nutrition habits are essential for healthy sperm development. While overall sperm count is an important aspect of male fertility, the sheer number of sperm shouldn’t be the only factor considered. Sperm vitality is what we’re after, so the following must all be factored in:
To improve sperm quality and boost your chances of conception, eat more of the eight nutrition-packed foods below:
1. Walnuts
Walnuts are PACKED with omega-3 fatty acids and zinc. While omega-3 helps enhance sperm count, morphology and motility, zinc works to regulate overall sperm count and quality. Just one handful of walnuts daily can help boost sperm quality.
2. Tomatoes
We detailed the link between tomatoes and male fertility in a previous post and continue to stand by this food’s high amount of Vitamin C and lycopene. Lycopene has been shown to improve sperm motility and can be found more in cooked tomatoes.
3. Green, leafy vegetables
Spinach, romaine lettuce, brussels sprouts, asparagus—they’re full of folate, a B vitamin linked to healthy sperm DNA and higher sperm densities.
4. Fish
Fish and seafood contain lots of Vitamin B-12, a nutrient that enhances sperm motility, increases sperm count and reduces damage to sperm DNA. Fish also provides Vitamin D and the antioxidant Coenzyme Q10 (CoQ10).
5. Dark Chocolate
In addition to tasting great, dark chocolate can help increase sperm volume and sperm count. After consumption, the chocolate transforms into nitric oxide, which promotes sperm function.
6. Meat/Poultry
Meat and poultry contain an amino acid known as D-aspartic acid, which is believed to help regulate testosterone. There’s research suggesting that sodium D-aspartic acid supplements can increase sperm count and motility.
7. Lentils
Just like green vegetables, lentils are rich in folate. Men with lower folate intakes have been shown to have higher rates of sperm chromosomal abnormalities.
8. Ginseng
It has long been believed that ginseng root and ginseng supplements can improve sperm development. Ginsenoside, an active ingredient in ginseng, may stimulate nitric oxide production, and men who take ginseng supplements appear to have higher sperm counts and increased sperm motility.
