The best fruits for male fertility. Not all fruits are created equal. Some of them help improve your sperm count and quality of your semen, while some of them do nothing. Let’s explore the top best fruits for male fertility and start improving your chances of conceiving a baby naturally.
Fruits to Increase Sperm Count and Motility
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Sperm count and motility are two of the most significant semen parameters that affect a man’s fertility. There are many different ways to increase these important sperm metrics, and consuming Vitamin C, Vitamin E, Folate, and other antioxidants found in fruit has been shown to improve sperm count and motility.
As such, this article will discuss a number of fruit that have the potential to increase sperm count and motility along the nutrients inside them doing the heavy lifting.
That said, we must issue a small word of caution and recommend that fruits be consumed in moderation due to the high levels of sugar they contain. Excessive amounts of sugar, as you might expect, have been shown to negatively impact sperm. This is one of the main reasons men are often recommended to eat a predominantly ketogenic diet to improve fertility and fill their antioxidants gaps via male fertility supplements.
Cautions noted, let’s learn about some fruit to add to your diet that can help increase sperm count and motility!Table of Contents
Guava – Vitamin C Overdrive
Guava is a tropical fruit that could be hard to find in some places within the US, though it’s popularity is growing for obvious reasons – it’s yummy and has the highest vitamin C content of all fruits.
Vitamin C is a powerful antioxidant and has been shown to significantly improve sperm motility, count, and morphology. In one small tudy, researchers supplemented men with Vitamin C. Vitamin C caused the mean sperm motility for these men to increase all the way from 31.2% to 60.1%.
Vitamin C produced over a 92% improvement in sperm motility, a 100% improvement in sperm count, and a 55% decrease in deformed sperm cells
Those are some good reasons to add guava to your fertility diet.
Avocados – Folate Forever with E to Excite
One whole avocado contains a whopping approximately 41% of your Folate, 28% of your Vitamin E, 23% of your B6, 22% of your Vitamin C, and 12% of your zinc. That makes avocadoes the fruit with the highest level of folate, vitamin E, and Zinc.
Due to the importance of these nutrients in sperm health avocado is one of if not the most well-rounded fruits that can help increase sperm count and motility.
Folate is essential for sperm health because it plays a vital role in spermatogenesis, the development of sperm cells. Folate is required for DNA to synthesize properly during DNA replication. Sperm DNA undergoes many replications during development and proper folate levels are necessary to ensure sperm DNA synthesizes correctly.
If folate levels are low, sperm may replicate incorrectly. When sperm replicate incorrectly, this causes reduced motility, count, and impaired overall semen quality.
Vitamin E is known to support your overall health and to protect your body against reactive oxygen species (ROS) that can cause chronic diseases and inflammation.
As mentioned above (and in more detail below), antioxidants like vitamin E can help counteract the effects of reactive oxygen species and improve semen quality. Fertility specialists advocate for vitamin E supplementation to support male fertility. Recent studies have shown that vitamin E can specifically improve sperm motility and quantity .
Now, on to zinc. Fruits are a food group that generally have low levels of zinc so the fact that a single Avocado provides more than 10% of your recommended daily value is a pretty big deal.
Studies show zinc levels are associated with sperm quality
By now, you should see why it’s recommended to add this powerful fruit to your diet for its sperm motility and count boosting potential.
Bell Peppers – A Sneakily Well Rounded Sperm Supercharger
You may not think of Bell Peppers as being as healthy as other fruit, or as fruit as all, but think again. Bell peppers have seeds, which makes them fruit, and are actually one of the most nutrient-dense fruits out there ranking in the top 10 in Vitamin C, B6, and Folate Content.
One cup of red bell peppers contains 211% of your daily value for Vitamin C, 26% of Vitamin B6, 17% of your Folate requirements, and 16% of your Vitamin E.
We already know what Vitamin C can do so let’s get on over to Vitamin B6.
Evidence continues to grow around vitamin B6 and its role in supporting healthy sperm parameters like count and motility. Research published in May of 2020 showed that vitamin B6 levels are higher in the seminal plasma of men with normal sperm motility when compared to men with azoospermia (absence of motile sperm)
Blueberries – A Magical Antioxidant Packed Fruit To Increase Sperm Count and Motility
Low in calories and packed with antioxidants, blueberries are a fruit you should certainly consider adding to your diet to help increase sperm count and motility.
Research has shown that blueberries have one of the highest antioxidant levels of all commonly consumed fruits and vegetables
Antioxidants protect your body from free radicals, otherwise known as reactive oxygen species.
Free radicals are unstable molecules that can damage cells and contribute to male fertility issues. In fact, elevated levels of reactive oxygen species are seen in up to 30-80% of men with unhealthy sperm parameters.
Antioxidants like those found in blueberries have been shown to significantly increase sperm count and motility. This is likely due to their ability to target and reduce reactive oxygen species that would otherwise impair sperm development.
Bananas – Vitamin B6, Bromelain and More
Bananas are packed with different nutrients known to increase the body’s ability to produce healthy sperm like vitamins A, B6, and C, potassium, and antioxidants.
Bananas contain 0.4mg per serving of vitamin B6, which is 20% of the recommended daily value and as we know, quite a lovely nutrient for sperm count and motility
Bananas also contain bromelain, an enzyme that has been shown to improve testosterone levels, especially for men who exercise regularl
Testosterone is directly related to a man’s libido, sexual performance and fertility.
Pomegranates – Folic Acid, Vitamin C, and Antioxidants
Pomegranates have been long linked to fertility and birth due to their many seeds. Although this is not the most scientific of reasons to eat pomegranates, there is evidence to support their ability to increase sperm count and motility due to their high levels of antioxidants.
One cup of pomegranates contains roughly 30% of your daily vitamin C needs and 16% of the recommended daily value of folic acid (folate).
Oranges – More Vitamin C to Increase Sperm Count and Motility
Whether they’re sweet or sour, peeled or juiced, oranges are high extremely high in vitamin C. As mentioned, Vitamin C has numerous health benefits including boosting the immune system, protecting our cells from damage, and improving male fertility. One cup of oranges contains about 160% of the recommended daily value for vitamin C.
Given what we know about vitamin C, oranges could be a great fruit to add to your super sperm diet.
Kiwis – Antioxidant Combo
Kiwis are tasty little fruits that are excellent in smoothies. Kiwis contain relatively high levels of vitamin E and C when compared to commonly consumed fruits. One cup contains approximately 20% of your Vitamin E and over 200% of the recommended daily value for vitamin C.
Vitamins C and E have both been shown to increase sperm motility and count on their own, but when they are consumed together their benefits are amplified. Both vitamins are dietary antioxidants, but they don’t function in the exact same way. They each target and reduce separate harmful free radicals which causes them to reduce inflammation in different and complementary ways
When taken in combination, vitamins C and E have been shown to more effectively improve semen parameters
10 Ways to Boost Male Fertility and Increase Sperm Count
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If you and your partner are experiencing fertility issues, know that you’re not alone. Infertility is more common than you might think.
It affects about one in every six couples, and researchers estimate about one in every three cases is due to fertility problems in the male partner alone
While infertility is not always treatable, there are some things you can do to boost your chances of conceiving. Fertility can sometimes be improved with a healthy diet, supplements, and other lifestyle strategies.
This article lists some of the main lifestyle factors, foods, nutrients, and supplements that have been associated with improved fertility in men.
What is male infertility?
Fertility refers to people’s ability to reproduce without medical assistance.
Male infertility is when a man has a poor chance of making his female partner pregnant. It usually depends on the quality of his sperm cells.
Sometimes infertility is linked to sexual function, and other times it could be linked to semen quality. Here are some examples of each:
- Libido. Otherwise known as sex drive, libido describes a person’s desire to have sex. Foods or supplements that claim to increase libido are called aphrodisiacs.
- Erectile dysfunction. Also known as impotence, erectile dysfunction is when a man is unable to develop or maintain an erection.
- Sperm count. An important aspect of semen quality is the number or concentration of sperm cells in a given amount of semen.
- Sperm motility. An essential function of healthy sperm cells is their ability to swim. Sperm motility is measured as the percentage of moving sperm cells in a sample of semen.
- Testosterone levels. Low levels of testosterone, the male sex hormone, may be responsible for infertility in some men.
Infertility can have multiple causes and may depend on genetics, general health, fitness, diseases, and dietary contaminants.
Additionally, a healthy lifestyle and diet are important. Some foods and nutrients are associated with greater fertility benefits than others.
Here are 10 science-backed ways to boost sperm count and increase fertility in men.
1. Take D-aspartic acid supplements
D-aspartic acid (D-AA) is a form of aspartic acid, a type of amino acid that’s sold as a dietary supplement.
It should not be confused with L-aspartic acid, which makes up the structure of many proteins and is far more common than D-AA.
D-AA is mainly present in certain glands, such as the testicles, as well as in semen and sperm cells.
Researchers believe that D-AA is implicated in male fertility. In fact, D-AA levels are significantly lower in infertile men than fertile men
This is supported by studies showing that D-AA supplements may increase levels of testosterone, the male sex hormone that plays an essential role in male fertility.
For example, a study in infertile men suggested that taking 2.7 grams of D-AA for 3 months increased their testosterone levels by 30–60% and sperm count and motility by 60–100%.
The number of pregnancies also increased among their partners
Another controlled study in healthy men showed that taking 3 grams of D-AA supplements daily for 2 weeks increased testosterone levels by 42%
However, the evidence is not consistent. Studies in athletes or strength-trained men with normal to high testosterone levels found that D-AA didn’t increase its levels further and even reduced them at high doses
The current evidence indicates that D-AA supplements may improve fertility in men with low testosterone levels, while they don’t consistently provide additional benefits in men with normal to high levels.
More research is needed to investigate the potential long-term risks and benefits of D-AA supplements in humans.
2. Exercise regularly
Besides being good for your general health, exercising regularly can boost testosterone levels and improve fertility.
Studies show that men who exercise regularly have higher testosterone levels and better semen quality than inactive men
However, you should avoid too much exercise, as it may have the opposite effect and potentially reduce testosterone levels. Getting the right amount of zinc can minimize this risk
If you rarely exercise but want to improve your fertility, make becoming physically active one of your top priorities.
3. Get enough vitamin C
You’re probably familiar with vitamin C’s ability to boost the immune system.
Some evidence indicates that taking antioxidant supplements, such as vitamin C, may improve fertility.
Oxidative stress is when levels of reactive oxygen species (ROS) reach harmful levels in the body.
It happens when the body’s own antioxidant defenses are overwhelmed because of disease, old age, an unhealthy lifestyle, or environmental pollutants
ROS are constantly being produced in the body, but their levels are kept in check in healthy people. High levels of ROS may promote tissue injury and inflammation, increasing the risk of chronic disease
There’s also some evidence that oxidative stress and excessively high levels of ROS may lead to infertility in men
Taking in enough antioxidants, such as vitamin C, may help counteract some of these harmful effects. There’s also some evidence that vitamin C supplements may improve semen quality.
A study in infertile men showed that taking 1,000-mg vitamin C supplements twice a day for up to 2 months increased sperm motility by 92% and sperm count by more than 100%. It also reduced the proportion of deformed sperm cells by 55%
Another observational study in Indian industrial workers suggested that taking 1,000 mg of vitamin C five times a week for 3 months may protect against DNA damage caused by ROS in sperm cells.
Vitamin C supplements also significantly improved sperm count and motility, while reducing the numbers of deformed sperm cells
Taken together, these findings suggest that vitamin C may help improve fertility in infertile men with oxidative stress.
However, controlled studies are needed before any definite claims can be made.
4. Relax and minimize stress
It’s hard to get in the mood when you’re feeling stressed, but there might be more to it than not feeling up for sex. Stress may reduce your sexual satisfaction and impair your fertility
Researchers believe the hormone cortisol may partly explain these adverse effects of stress.
Prolonged stress raises levels of cortisol, which has strong negative effects on testosterone. When cortisol goes up, testosterone levels tend to go down
While severe, unexplained anxiety is typically treated with medication, milder forms of stress can be reduced with relaxation techniques.
Stress management can be as simple as taking a walk in nature, meditating, exercising, or spending time with friends.
5. Get enough vitamin D
Vitamin D can be important for male and female fertility. It’s another nutrient that may boost testosterone levels.
One observational study showed that vitamin-D-deficient men were more likely to have low testosterone levels
A controlled study in 65 men with low testosterone levels and vitamin D deficiency supported these findings. Taking 3,000 IU of vitamin D3 every day for 1 year increased their testosterone levels by around 25%
High vitamin D levels are linked to greater sperm motility, but the evidence is inconsistent
6. Try tribulus terrestris
Tribulus terrestris, also known as puncture vine, is a medicinal herb frequently used to enhance male fertility.
One study in men with low sperm counts showed that taking 6 grams of tribulus root twice daily for 2 months improved erectile function and libido
While Tribulus terrestris does not raise testosterone levels, research indicates that it may enhance the libido-promoting effects of testosterone
However, further studies are needed to confirm its aphrodisiac properties and evaluate the long-term risks and benefits of supplementing with it.
Which are the Food Items That Boost Sperm Count and Improve Quality?
Sperm quality is one of the prime factors that affect fertility. Like any other organ in the human body, the reproductive system relies on the nutrients and vitamins supplied to it. Foods can influence the reproductive health of a person positively. It can increase the production of testosterone, thereby increasing sperm count as well as sperm motility and quality.
Foods that can Boost Sperm Count
There are a lot of foods that can boost sperm count and some of them are listed below:
Eggs are a healthy option to increase sperm count as they are filled with protein. Eggs also protect the sperm from damaging free radicals and improve motility. The nutrients present in an egg, help in the production of stronger and healthier sperm and improve fertility.
Folic acid is integral for the healthy development of sperm. Leafy vegetables are a rich source of folic acid and spinach is an ideal supplement to include in your diet. Higher levels of folic acid also reduce the number of abnormal sperms in the semen thereby increasing the chances of successful penetration of the sperm into the egg.
Vitamins such as A, B1, and C in a banana help the body manufacture healthier and stronger sperm cells. The sperm count also depends on these vitamins. Bananas are rich in these vitamins and contain a rare enzyme known as Bromelain. This enzyme prevents inflammation as well as helps the body improve sperm quality and count.
Maca roots are known to increase sperm counts and fertility. Men who consume this herb as a supplement tend to have an increased volume of semen as well and also possess sperms of better motility.
Asparagus is a vegetable that is high in vitamin C and has a number of positive effects on sperm. It fights free radicals as well as protects the testicular cells, paving the way to better sperm counts, increased motility, and sperm quality.
Dark chocolate is loaded with an amino acid named L-Arginine HCl which is proven to contribute to higher sperm counts and volume. Consumption in limited quantities can improve sperm counts to an extent.
Nuts are a good source of healthy fats and protein. Healthy fat is required for the production of the cell membrane for sperm cells. These omega-3 fatty acids also help boost the volume of sperm by promoting blood flow to the testicles. The arginine content in walnut contributes to the increase in sperm count. The antioxidants present in walnuts also help in removing toxins in the bloodstream.
Phytosterol, which is known to improve testosterone production in the body, is a component that is present in pumpkin seeds. This helps in the increase of the sperm count and fertility. These seeds also contain omega-3 fatty acids that improve blood circulation and increase semen volume.
Zinc plays a huge role in the production of sperm cells. Foods such as barley, beans, and red meat are rich in zinc and should be included in your diet to have a higher sperm count. Deficiency of zinc can even lead to a decrease in sperm motility, reducing fertility.