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Increase your sperm quality with fertility foods such as tomatoes
My partner’s diet & lifestyle

Foods to increase male fertility

Looking for foods to increase male fertility? Read this article, including tips on male fertility supplements and male fertility vitamins and minerals, to help get your partner’s sperm in the best shape possible.

Fertility foods

Fruits for sperm count—tomatoes are your friends

Colorful fruits like tomatoes (yes, they are a fruit!), mangoes, and kiwis are rich in antioxidants, such as vitamin C and vitamin E. Antioxidants are important for male fertility as they combat oxidative stress. Tomatoes are one of the best fruits for sperm count as they also contain lycopene. Studies have shown that consuming lycopene is linked to normal sperm shape too. If you can, choose organic fruits and vegetables to avoid pesticides as these can reduce semen quality.

Aim for
2-2½ servings of fruits a day. 1 serving is 1 large tomato, 2 kiwi, 1 medium mango, or 1 cup 100% fruit juice.

Spinach and sperm go great together

There’s a reason why dark leafy greens, such as spinach and kale, always come up when talking about foods to increase male fertility—they are an excellent source of antioxidants, fiber, minerals, and folic acid, especially when eaten raw. Folic acid is important for the development of healthy sperm, particularly when combined with zinc. Eating plenty of fruits and vegetables, including dark leafy greens, is associated with a lower risk of reduced sperm movement, so why not add some raw spinach leaves to a fruit smoothie for an extra fertility boost?

Aim for
3-4 servings of vegetables a day. 1 serving is 100g or ½ cup cooked spinach or kale, 45g or ½ cup of cooked broccoli.

Milk and the benefits of calcium

Dairy products, such as milk, yogurt, and cottage cheese, are packed full of calcium, which can positively affect sperm motility and its ability to penetrate the female egg.

Aim for
1-3½ servings a day of low-fat dairy products. 1 serving is 1 cup of milk, 1 cup of yogurt, or ½ cup (100g) of cottage cheese.

Fish for fertility—pick mackerel

An excellent source of polyunsaturated fatty acids is oily fish, such as mackerel or salmon. Fish and seafood provide the main sources of omega-3 in its animal forms—DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), which are both linked to improved semen quality. A study of infertile men showed that eating more than 1½ servings of fish a week is associated with a higher percentage of normal-shaped sperm and more than 2½ servings a week with higher sperm counts, making it a fertility food favorite.

Aim for
More than 2 servings of fish and seafood a week—a 100g mackerel fillet is 1 serving, you could always include an omega-3 fish oil supplement too. Avoid fish containing mercury

The link between walnuts and sperm

Walnuts contain significantly more omega-3, specifically the plant form ALA (alpha-linolenic acid), than any other nut, as well as a healthy amount of omega-6. Recent studies show that men who eat more of these polyunsaturated fatty acids, which form a crucial part of the sperm’s cell membrane, have improved semen quality. Not into nuts? Try flaxseeds or chia seeds for an alternative ALA kick.

Aim for
2½ servings of walnuts—that’s about 18 walnuts—a day over a three-month period. Or, if you prefer a mixture, you could try 1 serving of walnuts a day (about 7), plus ½ serving of almonds (12) and ½ serving of hazelnuts (12).

Male fertility supplements

Male fertility supplements are designed to support and enhance reproductive health in men. These supplements often contain a blend of vitamins, minerals, antioxidants, and herbal extracts that are believed to positively impact overall sperm quality.

While these supplements are not a guarantee of fertility, they are intended to complement a healthy diet and lifestyle. Men looking to boost their semen quality may choose a male fertility supplement with multivitamins and minerals including zinc, selenium, DHA, vitamin D, coenzyme Q10, and carnitine. These supplements need to be taken as recommended on the label and for at least three months to see the most benefit!

So, you’re not the only one who needs to eat right in order to conceive. Your partner’s diet can affect his fertility, too. Help him understand which fertility foods he needs now — and which ones he should avoid.


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