5 Foods to Increase Sperm Quality

To improve sperm quality, one of the things that a man must pay attention to is his nutritional intake. Research shows that poor nutritional intake can reduce sperm quality, making it more difficult for couples to conceive.


Couples who want to have children need to pay attention to several things, and one of them is maintaining sperm quality. To increase sperm quality, a man needs to eat healthy foods that are nutritionally balanced, especially those rich in antioxidants, protein, vitamins and minerals, and carbohydrates.

Foods to Increase Sperm Quality

Here are some types of foods that should be consumed to improve sperm quality:

1. Foods that contain folate

As ideally the nutritional needs of a mother-to-be, father-to-be also need folate or vitamin B9 intake. According to research, folate deficiency can reduce sperm count and quality.

A man is recommended to consume as much as 400 micrograms of folic acid per day. This substance is widely found in peanuts, green beans, soybeans, cereals, potatoes, and fruits. Some vegetables, such as spinach, broccoli, and sprouts, are also good sources of folate.

2. Foods rich in vitamin C

Studies show that vitamin C can not only improve sperm quality, but also prevent defects. The amount of vitamin C that an adult male should consume per day is 90 milligrams.

Some foods that contain lots of vitamin C are fruits, such as oranges, kiwi, strawberries, guava, chilies, and tomatoes; vegetables, such as broccoli and potatoes; and fortified or added vitamin C cereals and milk.

3. Foods that contain vitamin D

Vitamin D is believed to improve sperm quality and testosterone levels in the body. Adult men are recommended to consume 15 micrograms of vitamin D per day.

This vitamin can be obtained from marine fish, egg yolks, mushrooms, and milk and processed products, such as cheese or yogurt.

4. Foods that contain zinc

Zinc deficiency can increase a man's risk for infertility. Therefore, adult men are recommended to consume at least 17 milligrams of zinc per day.

Some foods rich in zinc include chicken, cereals, nuts, whole grains, and milk. Zinc can also be obtained from shellfish, lobster, and crab.

5. Foods that contain lycopene

A study in Japan showed that men who consumed lycopene regularly experienced improvements in sperm quality. This is presumably because lycopene has a good antioxidant effect, so it can support the health of sperm cells. Lycopene is found in tomatoes, guava, watermelon, and papaya.

Fertility and sperm quality is not only determined from food, but also from lifestyle. Apply a healthy lifestyle, such as not smoking, avoiding alcohol consumption, reducing stress, and maintaining an ideal body weight, so that sperm quality is maintained.

If you have tried several sperm-enhancing foods but are still having trouble getting offspring, you should consult a doctor for further examination.