Sperm count plays a crucial role in a man’s fertility. Ideally, it should be at least 15 million per milliliter or 39 million per specimen. Any figure lower than that is a sign of infertility. If you are infertile, the enjoyment of intimate moments with your partner, conceiving a child, the overall health and wellbeing of your reproductive system, and your physical and mental dispositions can be negatively impacted.

To have a pleasurable and gratifying sex life, a stronger bond with your partner, a hassle-free way of getting pregnant, and a stable and sound mind and body, you have to ensure that your sperm are healthy and thriving. To achieve this, you have to be willing to make various lifestyle changes, such as changing your diet.

In case you did not know, there are certain foods that are rich in nutrients that promote good quality sperm. Some great examples are listed below:

  1. Asparagus

Rich in vitamin C, asparagus is a healthy green vegetable that can improve your sperm health. It can protect your testicles against free radicals, allowing the uninterrupted production of good quality swimmers.

Asparagus is also loaded with fiber, which helps your body complete its digestive functions without hitch; and vitamin A, vitamin E, and vitamin K, which contribute to managing your blood sugar levels and to giving you better focus and memory.

  1. Spinach

The folic acid contained in spinach is essential in the production of good quality sperm cells. If your body is not fed with sufficient folic acid, your folate levels will be low, and your sperm are likely to be malformed. During sexual reproduction, your sperm will have a difficult time traveling from your testicles to the female’s egg.

Because spinach also has an abundance of potassium, vitamin A, magnesium, and calcium, it can help protect you against high blood pressure, asthma, bone disorders, skin problems, diabetes, and cancer.

  1. Oysters

oysters as aphrodisiac Popularly known as an aphrodisiac, oysters contain high volumes of zinc, which is a nutrient important in creating top notch sperm. If you eat even just two medium-size oysters in one meal, you can already supply your body with the zinc that it needs for the day. Moreover, oysters are rich in omega-3s, so they can prevent inflammations in your male reproductive system.

Because oysters are also low in fat and calories, and high in protein, they are an excellent addition to the diet plan of anyone who wants to lose weight.

  1. Eggs

Thanks to their high protein and vitamin E contents, eggs are a great food for ensuring your sperm’s good health and wellbeing. They can help ward off free radicals that can lower your sperm count, and they can assist in your testicles’ production of strong and mobile sperm.

Loaded with high quality protein, eggs are essential in effective weight loss plans and productive workout regimens. They also contain vitamin B2, a nutrient that is also known as riboflavin, which facilitates the conversion of food into fuel for energy generation and use.

  1. Broccoli

A good source of folic acid, broccoli is a natural and organic vegetable that has long been recommended to women who want to conceive. Now, it is recognized to have the ability to also help men who wish to maintain healthy sperm and fertility. One study found that eating broccoli everyday can increase a man’s sperm count by about 70%.

Also rich in vitamin C, vitamin K, potassium, and fiber, broccoli is beneficial for the heart, bones, tissues, stomach, and nerves.

  1. Strawberries

If you consume a cup of strawberries a day, you are already meeting your body’s daily vitamin C requirement. They are also loaded with polyphenols, which is a natural compound that helps you shed off those extra pounds and prevents fat from accumulating in your body, making you gain more confident and adventurous in bed.

Overflowing with antioxidants, strawberries can positively contribute to the proper functioning of your immune, cardiovascular, muscular, and digestive systems too.

  1. Garlic

Garlic can not only enhance the flavor of various dishes, it can also be good for male fertility. It contains a wide array of nutrients, including selenium and vitamin B6, which take on major roles in cleansing your blood and arteries to facilitate better regulation and flow to your testicles and the rest of your male reproductive system.

Highly nutritious, garlic is also a very potent medicinal food that can help combat the common cold and other sickness, and lower your risk of heart disease, high cholesterol, and high blood pressure.

  1. Guava

red guavaThe amount of vitamin C present in a cup of guava is enough to power your sperm for a week. It ensures that every single cell that your testicles produce is fully formed and developed and has excellent sperm motility.

With very high concentrations of lycopene, which is an antioxidant known to fight off cancer, it can keep you safe from this life-threatening disease, and keep your heart, immune system, skin, and digestive system at their best.

  1. Red bell peppers

Red bell peppers are rich in vitamin C, which is a nutrient that can greatly benefit your sperm. With a daily dose of them, you can avail of enough vitamin C to guarantee that your sperm production is going right and well.

Furthermore, if you make red bell peppers a constant component of your diet, you can get an abundance of antioxidants that offer a long list of health benefits, including lower risk of chronic diseases and better eyesight.

  1. Walnuts

For enhanced sperm production and increased sperm volume, you should eat walnuts. This particular type of nut is made up of an overwhelming amount of omega-3 fatty acids that can aid in the proper flow and regulation of blood to your testicles. It is also rich in arginine, which has the ability to increase the volume of your semen.

Walnuts can also help lower blood pressure, decrease inflammation, and reduce cancer and diabetes risk.