Do you know that foods, fruits, and vegetables can help increase your sperm count? It’s true! Many different types of foods have been shown to provide benefits for male fertility.

One study found that men who ate a diet rich in antioxidants, such as those found in fruit and vegetables, had higher sperm counts than those who didn’t.

The list below includes different foods, fruits, and vegetables for increasing your sperm count and helping male fertility naturally without drugs:

Avocado

Avocado contains potassium, which may offer a variety of benefits to male fertility. In one study on mice with abnormal sperm production, supplementation with vitamin B12 and folic acid – both found in avocado – improved the quality of their sperms significantly.

Bananas

Bananas are rich in vitamin B which is essential for sperm production. A study found that men who ate more than two bananas per day had significantly higher testosterone levels than those who didn’t.

Garlic

Garlic contains high levels of allicin, which has been shown to improve blood flow and increase testosterone levels. It’s also a good source of antioxidants, which can protect the sperm from oxidative damage. A study on rats found that supplementation with garlic extract improved semen quality and motility.

Celery

Celery contains high amounts of vitamin C, folate, potassium, and magnesium – nutrients essential for maintaining healthy spermatogenesis (sperm production). A 2013 study on mice showed that supplementation with vitamin K – another nutrient present in celery – was able to improve motility while reducing oxidative stress among test subjects.

Beetroot

Beetroot is a rich source of betaine – an organic compound that helps protect cells from environmental stress. One study showed that men who consumed beetroot juice had improved sperm quality and motility.

Broccoli

Broccoli is high in indole-carbinol, which has been shown to reduce the risk of prostate cancer. It’s also a good source of vitamin C, zinc, and folate – all important nutrients for male fertility. A study on rats found that supplementing with broccoli extract was able to improve sperm count and motility.

Cauliflower

Cauliflower is a good source of choline, which has been linked to increased testosterone levels among men who eat it regularly. It’s also rich in vitamin C and folate – both important nutrients for male fertility. In one study on mice, supplementation with folic acid was able to improve sperm concentration while reducing oxidative stress significantly.

Turnips

Turnips contain high amounts of zinc as well as antioxidants like sulforaphane and gluconasturtiin that can protect the sperm from oxidative damage. One study showed that supplementing with turnip juice was able to improve sperm quality and motility.

Asparagus

Asparagus is a good source of vitamin C, magnesium, and folate – all essential nutrients for healthy sperm production. It’s also high in antioxidants, which can protect the sperm from oxidative damage. A study on rats found that supplementation with asparagus extract improved semen quality and motility.

Kale

Kale is a rich source of antioxidants, including beta-carotene, lutein, and zeaxanthin. These nutrients can help protect the sperm from oxidative damage and improve their motility. Kale is also high in vitamin C and potassium – both important for healthy sperm production.

Ginseng

Ginseng is a traditional Chinese herb that has been used for centuries to improve energy, reduce fatigue and increase stamina. It’s also rich in antioxidants – including gnetin C and polysaccharides – which can protect the sperm from oxidative damage. In one study on mice, supplementation with panaxoside was able to improve motility while reducing oxidative stress significantly.

Watercress

Watercress contains high amounts of nutrients like vitamin A , vitamin B complex, iron, and zinc – all important for healthy testosterone production. One study found supplementing with watercress extract improved semen quality among men who consumed five servings of fruits or vegetables each day. Watercress is also high in antioxidants, which can protect the sperm from oxidative damage.

Broccoli

Broccoli contains nutrients like vitamin A, vitamin B complex, iron, and zinc – all important for healthy testosterone production. It’s also rich in antioxidant carotenoids that have been shown to reduce DNA damage among men who eat it regularly.

One study found supplementing with broccoli extract improved semen quality among men who consumed five servings of fruits or vegetables each day. Broccoli is high in folate as well as glutathione peroxidase – both are essential for healthy sperm production.

Walnuts

Walnut is a good source of omega-three fatty acids, which have been linked to improved sperm quality and testosterone levels. In one study on mice, supplementation with walnuts was able to improve semen volume as well as reduce oxidative stress significantly.

Walnuts are also high in zinc – an important nutrient for healthy testosterone production. One study found supplementing with walnuts increased the number of active swimming sperm while reducing their DNA fragmentation rate compared to men who did not eat them regularly.

Dark Chocolate

Dark chocolate is a rich source of antioxidants, including polyphenols and flavonoids. These nutrients can help protect the sperm from oxidative damage and improve their motility. Dark chocolate is also high in magnesium – an important mineral for healthy sperm production. One study found that men who consumed dark chocolate regularly had better quality sperm than those who didn’t.

Oysters

Oysters are rich in zinc – an important nutrient for healthy sperm production. They are also considered an aphrodisiac. Oysters also contain omega-three fatty acids which have been linked to improved sperm quality and testosterone levels.

Hot peppers

Hot peppers contain capsaicin. Capsaicin increases circulation, improving nutrient delivery throughout the body. One study found that men who consumed hot red chili pepper extract had significantly higher sperm concentrations compared to those who did not.

Pomegranates

Pomegranates are rich in antioxidants, including vitamin C and manganese. These nutrients can help protect the sperm from oxidative damage. Not only that but one study found that men who consumed pomegranate juice daily for three weeks had improved semen volume compared to those who didn’t drink it regularly.

Green tea

Green tea contains catechins. Catechin improves blood flow and testosterone levels. One study found drinking green tea increased the number of motile ejaculated sperm while reducing their DNA fragmentation rate when compared with water drinkers. It also has high antioxidant content – protecting against free radical build-up within the body’s cells.

Eggs

Eggs are a good source of protein and vitamin B12 – both important nutrients for healthy sperm production. They’re also rich in antioxidants, which can protect the sperm from oxidative damage. One study found that men who consumed eggs regularly had improved semen quality and motility.

Beef

Beef is a good source of zinc – an important mineral for healthy sperm production. However, eating moderate amounts of beef can be beneficial for male fertility as it’s also a good source of protein and vitamin B12.

So there you have it! Some great choices for fruits and vegetables that can help increase your sperm count naturally. Be sure to add them to your diet regularly for the best results.

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Finally, you can consider using supplements made from one or a combination of these foods. Click here to buy Men health supplements online.