Improve your Sperm Motility and Viability with these Foods

Sperm count and motility can be said to be the commonest reason for infertility among couples. No wonder, more than half of all cases of infertility are caused by men. For a sperm to be considered healthy, a few criteria have to be meet which includes;

Can Infertility be Treated?

While infertility is not always treatable, there are some things you can do to boost your chances of conceiving. Since men are constantly producing new sperm, many of the issues that cause poor sperm health or low sperm count can be improved by eating foods that increase sperm count and motility and avoiding food and other behaviours known to harm sperm health.

Food to Increase Sperm Motility Fast in Men

Researches have proven that some foods or actions can be detrimental to the health of sperms. In the same way, the foods we eat can improve the quality and quantity of sperm. Some of the foods includes;

1. Fish

Fatty Fish

Fatty fishes like salmon, herring, sardines and anchovies are rich in Omega-3 fatty acids. Some male fertility research suggests that omega-3 supplements can improve sperm count, motility, and morphology (shape).

Omega-3 fatty acids also improve blood flow to the genitals, which may help your guy out in the bedroom.

2. Walnuts

Walnuts for sperm motility

Walnuts are packed with Antioxidants and Omega-3 fatty acids, which helps it boost sperm quality. In 2012, in a small study, researchers assigned 117 men ages 21 to 35 to eat or not eat approximately 18 walnuts daily for 12 weeks.

The analysed sperm parameters before and after the study period, found significant improvements in sperm vitality only in the nut group.

3. Fruits and Green Vegetables

Fruits and vegetables for healthy sperms

Fruits and vegetables are packed with vitamins, antioxidants, co-enzyme Q10 and lycopene. These micronutrients have been linked to higher sperm concentrations and motility.

4. Oysters

Oysters are good for sperm health

Oysters are very rich in zinc. Zinc plays a major role in male fertility by increasing semen Volume. Other foods rich in zinc include; beef, poultry, dairy, nuts, eggs, whole grains and beans.

5. Eggs

Eggs improve sperm health

Egg is an important food when it comes to improving male fertility because they are rich in Vitamin E, Zinc and proteins, which help in the motility of the sperm.

Antioxidants present in eggs also protects the sperm from free radicals, thereby doubling the chances of fertilisation.

6. Bananas

Bananas are good for sperm health

Bananas cannot be forgotten when it comes to male fertility for the roles they play. They are rich in Vitamins B1 and C and magnesium, and these are elements that can increase the mobility of the sperm and help in sperm production.

Also bananas contain an enzyme called Bromelain, which could help boost sperm count and motility. They also regulate sex hormone and improves mood.

7. Pumpkin Seeds

Pumpkin seeds are rich in phytosterol, which is known to improve testosterone production in the body. Testosterone helps increase sperm count and fertility. These seeds also contain omega-3 fatty acids that improve blood circulation and increase semen volume.

8. Kiwi

Kiwi is good for sperm health

One kiwi contains almost the full daily recommended value of vitamin C for men. Studies have shown oral supplementation of vitamin C improves sperm motility, count and morphology. Other foods that contain vitamin C include red peppers, citrus fruits, tomatoes, broccoli, Brussels sprouts and cabbage.

9. Water


As simple as it may sound, Staying hydrated is crucial for optimal health, and water also helps create healthy seminal fluid.

10. Honey

Honey for healthy sperm

This food has for centuries been considered a fertility-boosting super food, according to Emma’s Diary experts. “It’s incredibly rich in the minerals and amino acids that nourish the reproductive system,” they said.

What Food is bad for your Sperm Health?

Couples seeking to conceive are often adviced to reduce intake of foods like;

  • Alcohol
  • Processed meat
  • Fried foods
  • Diary
  • Caffeine

The above list of food has been proven to affect sperm quality and motility in males and cause possible infertility or miscarriage in females.

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