What Foods Produce More Sperm

Have you ever wondered why some men seem to maintain healthy fertility more easily than others?

The answer isn’t only hidden in lifestyle or genetics—it also lies in what we eat every day. Surprisingly, everyday foods like a banana, a handful of nuts, or a piece of fatty fish can help improve sperm quality and motility.

Behind them is a “storehouse” of nutrients—zinc, vitamins C, D, E, B12, and omega-3 fatty acids—that science has linked closely to male reproductive health. So, which foods should you prioritize, and how exactly do they work?

Rich in Antioxidants

Berries

Berries are a rich source of bioactive compounds, including antioxidants (such as phenolic compounds and natural pigments), vitamin C, and various minerals.

In a study by Ján Kováč et al., 2021, extracts from European raspberry (Rubus idaeus) demonstrated positive effects on bovine sperm, specifically:

Enhancing motility and mitochondrial activity (providing sperm with more energy).

Reducing oxidative stress by lowering ROS production, protein oxidation, and lipid peroxidation—factors that often damage sperm.

Dark Chocolate

There is a lot of information suggesting that dark chocolate may “increase sperm count,” but in fact, no direct scientific evidence confirms this. However, dark chocolate is rich in cocoa-derived polyphenols with antioxidant properties. These compounds help reduce oxidative stress—a factor known to negatively affect sperm quality.

Tomatoes

A recent study found that whole lipid extract from tomatoes helped improve sperm quality in obese mice fed a high-carbohydrate diet. The extract contributed to:

• Reducing fat tissue around the reproductive organs,
• Lowering oxidative stress,
• Maintaining testicular size,
• Improving seminiferous tubule structure and sperm quality.

These results support the positive effects of tomato extract on fertility in this mouse model (Heriberto et al., 2024).

However, a key limitation is that the findings were observed only in animal models, and further human studies are needed to confirm similar benefits.

Besides tomatoes, another fruit studied for its potential fertility benefits is pomegranate.

Pomegranate

Pomegranate (Punica granatum) is one of the few fruit species shown to have promising effects on sperm quality in animal studies without causing side effects [3].

In a randomized clinical trial in humans, supplementation with pomegranate extract capsules increased the number of motile sperm, suggesting a potential stimulatory effect on spermatogenesis (Fedder et al., 2014).

Packed with Vitamins and Minerals

Bananas

A 2023 study titled “Novel Therapeutic Potential of 'Ambon' Banana and Green Bean Sprout Extracts in Mitigating Cigarette Smoke-Induced Testicular Oxidative Stress and Sperm Quality Impairment” reported that extracts from Ambon bananas—used alone or in combination with green bean sprouts—had protective effects on the testes of mice exposed to cigarette smoke.

The results showed that bananas helped reduce oxidative stress markers, protect testicular cells, and maintain sperm quality (Sukarjati et al., 2023).

However, this study was conducted in mice, so further clinical trials in humans are necessary before these findings can be generalized.

Vegetables

Studies have shown that a diet rich in vegetables and antioxidants has positive effects on sperm health. Consuming more vegetables and fruits with low pesticide residues, along with a healthy plant-based diet, has been associated with improvements in sperm density, motility, and vitality [5].

Good Sources of Healthy Fats and Other Nutrients

Walnuts and Nuts

A meta-analysis of multiple randomized clinical trials (RCTs) showed that consuming about 60 g of nuts per day (equivalent to two servings) improved sperm motility, vitality, and morphology in healthy men, although it had little effect on sperm density [6].

Specifically, walnuts have been shown to reduce oxidative stress in sperm, thereby significantly improving motility and morphology in both animals and humans [7].

Fatty Fish

A recent study on omega-3 PUFAs found that this compound enhances sperm production by promoting the proliferation and differentiation of spermatogonial stem cells in the testes. At the same time, omega-3 helps protect male fertility, particularly after chemotherapy-induced damage or severe spermatogenic disorders.

This mechanism involves the GPR120 receptor, highlighting the beneficial role of omega-3 in maintaining reproductive health (Jing et al., 2023).

Pumpkin Seeds

A research review reported that pumpkin seeds improve spermatogenesis while also offering anti-inflammatory, antibacterial, and antioxidant benefits. Scientists have confirmed that pumpkin seeds can support the enhancement of sperm production [9].

Conclusion

Properly incorporating foods rich in antioxidants, vitamins, minerals, and healthy fats not only benefits overall health but also helps improve sperm quality and count. This is a natural and safe way for men to support their reproductive health.

References

[1] Ján Kováč, Július Árvay, Natália Konečná, Ďuračka, M., & Tvrdá, E. (2021). BENEFICIALL EFFECT OF THE EUROPEAN RASPBERRY (RUBUS IADEUS) EXTRACT ON THE ACTIVITY AND OXIDATIVE PROFILE OF BOVINE SPERMATOZOA. Journal of Microbiology Biotechnology and Food Sciences, 11(3), e2353–e2353. https://doi.org/10.15414/jmbfs.2353

‌[2] Heriberto, L., Patrick, M. S., Campos Pérez Elihu, Bravo, G., & Julian, D. (2024). Whole tomato lipidic extract improved sperm quality in obese rats induced by a high‐carbohydrate diet. Andrology. https://doi.org/10.1111/andr.13736

[3] Fedder, K., Jakobsen, H. B., Giversen, I., Christensen, L. P., Parner, E. T., & Fedder, J. (2014). An Extract of Pomegranate Fruit and Galangal Rhizome Increases the Numbers of Motile Sperm: A Prospective, Randomised, Controlled, Double-Blinded Trial. PLoS ONE, 9(10), e108532–e108532. https://doi.org/10.1371/journal.pone.0108532

[4] Sukarjati, S., Yani, A. D. C., Kusuma, N. D., & Wiranata, F. (2023). Novel Therapeutic Potential of “Ambon” Banana and Green Bean Sprout Extracts in Mitigating Cigarette Smoke-Induced Testicular Oxidative Stress and Sperm Quality Impairment. Jurnal Penelitian Pendidikan IPA, 9(SpecialIssue), 664–676. https://doi.org/10.29303/jppipa.v9ispecialissue.5755

[5] Corsetti, V., Notari, T., & Montano, L. (2023). Effects of the low-carb organic Mediterranean diet on testosterone levels and sperm DNA fragmentation. Current Research in Food Science, 7, 100636–100636. https://doi.org/10.1016/j.crfs.2023.100636

[6] Cardoso, B. R., Izabella Fratezzi, & Kellow, N. J. (2023). Nut Consumption and Fertility: a Systematic Review and Meta-Analysis. Advances in Nutrition, 15(1), 100153–100153. https://doi.org/10.1016/j.advnut.2023.100153

[7] Coffua, L. S., & Martin-DeLeon, P. A. (2017). Effectiveness of a walnut-enriched diet on murine sperm: involvement of reduced peroxidative damage. Heliyon, 3(2), e00250. https://doi.org/10.1016/j.heliyon.2017.e00250

[8] Jing, J., Ouyang, L., Zhang, H., Liang, K., Ma, R., Ge, X., Tang, T., Zhao, S., Xue, T., Shen, J., Ma, J., Li, Z., Wu, J., Yang, Y., Zhao, W., Zheng, L., Qian, Z., Sun, S., Ge, Y., & Chen, L. (2023). Omega‐3 polyunsaturated fatty acids and its metabolite 12‐HEPE rescue busulfan disrupted spermatogenesis via target to GPR120. Cell Proliferation, 57(2). https://doi.org/10.1111/cpr.13551

[9] Batool, M., Nawaz, A., Ume Roobab, Manzoor, M. F., Farooq, U., Nadeem, H. R., Nadeem, M., Kanwal, R., Hamada AbdElgawad, Jaouni, A., Selim, S., & Ibrahim, S. A. (2022). Nutritional Value, Phytochemical Potential, and Therapeutic Benefits of Pumpkin (Cucurbita sp.). Plants, 11(11), 1394–1394. https://doi.org/10.3390/plants11111394

‌Disclaimer

The content of this blog post is originally published at vinatura.store for general information only and does not constitute professional medical advice. Please consult with a doctor before making any changes to your healthcare routine.

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