Oysters & pumpkin seeds
Oysters (and other shellfish) and pumpkin seeds are naturally high in zinc, which is one of the most important minerals for male fertility and sexual reproductive health in general. Zinc helps to increase testosterone levels while also enhancing sperm motility and count.
Zinc is required for sperm function, acts as a hormone balancer, and protects against heavy metals and cigarette carcinogens.
Kiwi
Zinc is required for sperm function, acts as a hormone balancer, and protects against heavy metals and cigarette carcinogens.
Dark green, leafy vegetables
Folate (also known as vitamin B9 in food or folic acid), which is abundant in spinach, kale, romaine lettuce, Brussels sprouts, and asparagus, as well as legumes like peas and lentils, can aid in the production of robust, healthy sperm.
Dark chocolate
Replace any milk chocolate with dark chocolate, which includes the amino acid arginine. Arginine supplementation may enhance sperm count and quality over time.
Salmon & sardines
Omega-3 fatty acids, which are abundant in fish, particularly salmon, mackerel, anchovies, herring, and sardines, may help enhance sperm quality and quantity. Try adding chia seeds, walnuts, or ground flax seeds to smoothies or sprinkled on plant-based yogurt for a vegan/plant-based option.
Brazil nuts
The selenium present in Brazil nuts may aid in sperm motility, particularly when paired with vitamin E. Selenium is a trace mineral that is frequently deficient in American diets, therefore supplementation may be beneficial.