Male infertility is a common problem and can be caused due to different reasons. Sperm production is one of the reasons that can limit male fertility. The good news is, healthy food can help increase sperm production.

The following are some of the best foods recommended for sperm production.

Eggs

Eggs are a great source of protein and vitamin E. Vitamin E is an antioxidant that reduces oxidative stress and improves sperm quality. The yolk also contains choline, which helps sperm swim faster and stronger.

Men should consume 2-3 eggs per week for the best results.

Salmon

Salmon is rich in omega-3 fatty acids, which helps boost sperm count and sperm motility. It also contains vitamin D, which increases testosterone levels.

A study published in the Journal of Clinical Endocrinology & Metabolism found that men who consumed a diet rich in omega-3 had higher levels of testosterone and better sperm quality.

Pomegranates

Pomegranates are loaded with antioxidants, flavonoids, and polyphenols that reduce oxidative stress and inflammation in the body. Studies have found that pomegranate juice can improve sperm motility and reduce DNA damage in sperm cells.

Men should consume fresh pomegranate juice or the fruit itself to reap these benefits.

Spinach

Spinach is a great source of folic acid, which is essential for sperm production and maturation. It also contains iron, vitamin B9, and magnesium that support testosterone production.

Men should consume spinach salads or smoothies regularly to achieve the best results.

Garlic

Garlic has been used for centuries as a natural remedy for male infertility. It contains allicin, which improves blood flow and increases sperm count. Garlic also contains selenium, which is essential for sperm motility.

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Men should add garlic to their diet or try taking garlic supplements for best results.

Berries

Berries are rich in antioxidants, vitamin C, and folate that protect sperm cells from oxidative damage and promote sperm maturation.

A study published in the International Journal of Andrology found that men who consumed more berries had better sperm quality. Men should eat berries regularly to help enhance sperm quality and quantity.

Walnuts

Walnuts are a great source of omega-3 fatty acids, vitamin E, and folate, which help promote healthy sperm production. Studies have found that men who consumed more walnuts had improved sperm quality and higher levels of antioxidants.

Men should snack on a handful of walnuts daily to help promote their sperm health.

Dark Chocolate

Chocolate lovers, rejoice! Dark chocolate is rich in antioxidants that help reduce inflammation in the body and protect sperm cells from oxidative stress.

A study published in the journal Human Reproduction found that men who consumed more dark chocolate had better sperm quality. Men should consume dark chocolate in moderation to improve their sperm health.

Lentils

Lentils are a great source of vegetarian protein, folate, and iron. Iron is essential for testosterone production and folate is critical for healthy sperm production.

Men who follow a vegetarian diet can benefit greatly from consuming more lentils in their diet.

Citrus fruits

Citrus fruits like oranges and lemons are rich in vitamin C, which is an antioxidant that helps improve sperm quality and reduce DNA damage. Studies have found that men who consumed more vitamin C had better sperm motility and increased sperm count.