Boost Your Fertility: 10 Foods Good for Sperm Health

Written by: Dr. Brian Steixner

When it comes to fertility, both men and women play crucial roles. For men, the health and quality of sperm are paramount. While genetics and lifestyle habits influence sperm health, diet also plays a significant role. Incorporating certain foods into your diet can potentially boost sperm count, motility, and overall health. Here, we delve into ten foods that are good for sperm health.


Leafy greens like spinach are packed with antioxidants, including folate and vitamin E, which can help protect sperm from oxidative damage. Folate, in particular, has been associated with higher sperm concentrations.


Berries such as strawberries, blueberries, and raspberries are loaded with antioxidants, which can help combat oxidative stress and improve sperm health and quality. They also contain vitamins C and E, which are beneficial for reproductive health.

Boost Your Fertility: Walnuts are Good for Sperm Health


Rich in omega-3 fatty acids, walnuts can help enhance sperm health, vitality and motility. These healthy fats also play a role in maintaining cell membrane integrity, which is crucial for sperm health.


Oysters are known for their high zinc content, essential for sperm production and testosterone levels. Zinc deficiency has been linked to low sperm count and infertility in men, making oysters an excellent choice for improving sperm health.

Pumpkin Seeds

Pumpkin seeds are a rich source of antioxidants, zinc, and omega-3 fatty acids, all of which are essential for sperm health. Including pumpkin seeds in your diet can help support optimal sperm production and function.


Salmon is an excellent source of omega-3 fatty acids, which have been linked to higher sperm count and motility. Incorporating oily fish like salmon into your diet can provide essential nutrients for optimal sperm health.

Boost Your Fertility: 10 Foods Good for Sperm Health


Avocados are not only delicious but also packed with healthy fats, vitamin E, and folate. These nutrients contribute to sperm health by promoting proper cell function and protecting sperm from oxidative damage.


Eggs are rich in protein and nutrients like vitamin D and choline, which are essential for sperm production and overall reproductive health. Consuming eggs as part of a balanced diet can support fertility in men.

Brazil Nuts

Brazil nuts are an excellent source of selenium, a mineral that plays a crucial role in sperm health, formation and function. Selenium deficiency has been associated with male infertility, making Brazil nuts a valuable addition to any fertility-boosting diet.


Tomatoes contain lycopene, a powerful antioxidant that has been linked to improved sperm morphology and motility. Adding tomatoes or tomato products to your meals can help protect sperm from oxidative damage and promote overall sperm health.


While diet is just one aspect of overall health and fertility, incorporating nutrient-rich foods into your diet can have a positive impact on sperm health and fertility. By including these 10 foods in your meals, you can support optimal sperm production, motility, and viability, increasing your chances of conception. Combine a healthy diet with regular exercise, adequate sleep, and other lifestyle modifications for comprehensive fertility support. Remember, always consult with a healthcare professional for personalized advice tailored to your specific needs and circumstances

Dr. Brian Steixner

Dr. Brian Steixner

Dr. Brian Steixner is a board-certified urologist and an expert in men’s sexual medicine. He completed his General Surgery and Urology training at The University of Pennsylvania and The Children’s Hospital of Philadelphia, one of the busiest and most comprehensive programs in the nation. During his career, Brian has treated thousands of men with sexual health issues including male factor infertility.