A healthy sperm diet is highly recommended for couples who are trying to conceive. From the watermelonto pomegranates, we list 20 fruits that help boost fertility in men and are great for your general body health. Men who wonder how to increase sperm count should eat more fresh fruits and vegetables. This is because these foods are packed with minerals and other essential nutrients.
Eating a protein-rich diet is a good way to obtain the essential amino acids. Fruits are also great sources of essential amino acids. Leucine is an essential amino acid that stimulates muscle growth and helps to regulate blood sugar. It is found in pumpkins, apples, blueberries and bananas, among others.
Lysine is another essential amino acid that that helps lower cholesterol and ensures good absorption of calcium. Fruits that contain lysine include avocados and almonds. Apples, avocados, cranberries, blueberries and oranges contain valine. This essential amino acid boosts muscle growth and increases energy and endurance.
Many brightly colored fruits are good sources of antioxidants. These are compounds that prevent atherosclerosis, cancer, heart disease but they also increase chances of conception by boosting male fertility. They include zinc (necessary for a man to produce and shoot huge loads), vitamin C and E, lycopene and folic acid. A good intake of zinc reduces infections by 66% among the elderly.
20 Fruits that Increase Sperm Count and Boost Chance of Conceiving
Moreover, the vitamins and amino acids found in fruits are necessary for good blood circulation. Some fruits such as pomegranates and citrus fruits have been studied and have shown an ability to prevent and even slowly reverse erectile dysfunction (ED).
ED is a common and embarrassing problem. It affects about 50% of all men aged over 45 years.
Fruits that contain flavonoids reduce the risk of ED by up to 21% when they are combined with exercises!
On their own, eating more fruits reduces the risk of ED by 14%.
Here are the best fruits for men that promote male sexual health and increase sperm count. A rule of thumb with fruits and veggies is that the fresher they are the better.
1. Pomegranates
Pomegranates (Punica granatum) are referred to as the natural Viagra. They are among the healthiest and most delicious fruits that men should regularly eat.
Pomegranates are rich in vitamins A, C and E. Vitamin A boosts production of testosterone. They are a good source of folic acid.
Moreover, pomegranates have antioxidants and are great for anyone who suffers from heart problems. Pomegranate extract have been proven to promote good blood flow.
This juicy fruit has been proven to help ease stomach problems, manage diabetes, cancer, anemia and they help reduce inflammation. Drink a glass of pomegranate juice daily to enjoy its many benefits.
2. Apples
The rose (rosaceae) family is made up of over 2,500 plant species. They include apples, almonds, plums, peaches and pears.
Remember that old saying about an apple a day keeping the doctor away? Apples contain flavonoids and polyphenols.
These compounds control blood pressure and promote good blood circulation by preventing the formation of plaque in blood vessels.
Moreover, the compounds in apples regulate the amount of bacteria in the large intestine, thereby improving metabolism and absorption of food. People who regularly eat apples report feeling less hungry and are more satisfied after eating food – and an apple. They therefore have more energy and stamina.
3. Pineapples Increase Sperm Count
Pineapples are excellent sources of water and zinc – men who desire to increase sperm count need to drink more water and eat more zinc-rich foods.
A pineapple is a rich source of vitamins B1, B6 and C. The fruits also have folate, copper and manganese.
A deficiency of manganese causes men to have lower libido and stamina as well as reduced sperm count and a higher risk of infertility. This fruit is also an aphrodisiac and a good antioxidant.
4. Watermelon
About 92% of the watermelon fruit is water. The fruit also contains vitamins A, C and B6. The watermelon flesh has a bright red color. This is due to the huge presence of antioxidants, lycopene and amino acids.
Watermelon seeds contain potassium. They have a lot of zinc and magnesium. They also contain protein and good fats. Citrulline is a non-essential amino acid that is found in abundance in the watermelon. This compound boosts production of nitric oxide that dilates blood vessels and lowers blood pressure.
5. Grapes
A glass of wine every day is recommended for men who desire to perform better, where it counts. Well, red grapes are one of the main ingredients in many wines!
This fruit contains antioxidants (polyphenols) and flavonoids that prevent cancer and promote good cardiovascular health. Grapes also contain good amounts of insoluble fiber which aids in digestion while also acting as a laxative.
Their polyphenols increase dilation of blood vessels and as a result promote good blood circulation. Grapes are also good for anyone looking to reduce weight and control blood pressure. These two actions are beneficial to men who wish to improve their act.
6. Grapefruits
The grapefruit is different from a grape. It is a hybrid fruit, a cross between a pomelo and the sweet orange, which originated in Barbados.
Red pink and white grapefruits are more common. The pink and red grapefruits contain lycopene, an antioxidant that promotes good blood circulation. Men who regularly eat grapefruits have a reduced risk of developing prostate cancer.
Pectin (a naturally occurring polysaccharide) is a soluble fiber that is found in grapefruits. This compound lowers cholesterol and reduces the narrowing of blood vessels, thereby enhancing blood flow for better male sexual health. This fruit also speeds up metabolism and helps men reduce weight.
7. Lemons and Limes
You probably know that lemons contain a lot of flavonoids. Lemons and limes are loaded with phytonutrients that have antioxidant effects.
They are also good at preventing cancer and act as an antibiotic. Adding lime juice to food prevents the spread of cholera!
Lemons boost blood circulation throughout the body. This is due to the fact that lemons and limes contain citrate (a salt of citric acid that is commonly found in fruits that have citric acid). Citrate boosts blood circulation. Just add lemon juice to your morning glass of warm drinking water to improve chances of conception.
8. Papaya
There is a difference between a pawpaw (paw paw) and papaya fruit. A pawpaw is bigger than a papaya, and has yellow flesh. Papaya has orange to red flesh.
The papaya is an exotic, bright orange fruit that is mostly grown in many tropical regions. Carotenes are antioxidants that are found in bright colored fruits – including the papaya. It is also rich in flavonoids that ensure good blood circulation throughout the body.
Papayas also contain vitamin A, C and B vitamins. In addition, the juicy fruit is rich in magnesium, potassium and copper. It has folate too. The antioxidants, together with vitamins A and C, present in abundance in the papaya prevent atherosclerosis. They also reduce the risk of heart disease and lower blood pressure.
9. Avocados
The Aztec ethnic group that lived in central Mexico spoke their native language that was called Nahuatl. They loved avocados. So much did the Aztecs love this fruit that they named it ahuácatl which means testicle!
While the avocado shape closely resembles that part of the male anatomy, word has it that the Aztecs knew of its aphrodisiac qualities.
Avocados are nutritious fruits that are rich in zinc. This mineral helps to increase sperm count. The fruits are also low in calories. A fifth of an avocado has only about 50 calories. Moreover, avocados have more potassium than bananas! The fat in avocados is the monounsaturated (good) fat that lowers bad cholesterol. The fruit also contains vitamins B, C, E and K. Avocados also contain a good amount of dietary fiber. This makes the avocado a superfood for men.
10. BananasIncrease Sperm Count
Bananas are rich in zinc. They are also a rich source of vitamins B6 and C as well as minerals that include potassium, manganese and copper.
The potassium in bananas is good for the heart. As a result, eating bananas boosts blood circulation.
Poor blood circulation mostly due to high blood pressure and heart disease is the leading cause of ED. A man should eat a banana every day to improve digestion and increase energy levels since they have a lot of dietary fiber.
11. Strawberries
Just as with bananas and avocados, strawberries are good sources of potassium. The berries also contain copper, iodine, magnesium, manganese as well as a lot of vitamin C. They provide a lot of dietary fiber.
The fruits have antioxidants that protect the body from the damaging effects of free radicals – chemicals that damage our cells.
By fighting free radicals, strawberries prevent the formation of plaque in arteries, a condition known as atherosclerosis. These deposits interfere with blood circulation, leading to ED and cardiovascular disease.
12. Peaches
Peaches, plums and nectarines are drupes. These fruits have lower calories and have no cholesterol or saturated fats.
They are rich in minerals which increase sperm count. This makes them good for male sexual health.
Peaches are rich sources of potassium, fluoride, manganese, zinc, calcium, copper and iron. These fruits also have a good amount of vitamin C and the compounds lutein and zeaxanthin which are anti-oxidants.
13. Mangoes
The mango is an aphrodisiac food for men. Men who regularly eat this fruit have higher libido and more stamina.
Men in India and Southeast Asia use the mango to relieve effects of ED. Vitamin E are the libido-raising ingredient in mangoes. This vitamin increases sperm count and helps balance hormones.
The mango has a lot of vitamin A and C which act as antioxidants and ensure good blood circulation. Mangoes are also good sources of potassium and magnesium for a healthy heart.
14. Bell Peppers Increase Sperm Count
Bell peppers contain apigenin, a compound that occurs in plants naturally and is also found in onions and oranges.
Apigenin is a flavonoid that boosts blood circulation by preventing clogging of blood vessels. The compound also lowers blood pressure and regulates blood sugar.
Bell peppers are rich in vitamin A which boosts production of testosterone. They also contain vitamins C, E, B2 and B6. In addition, bell peppers (also called pilipili hoho) are good sources of potassium, folate, niacin and dietary fiber.
15. Guava
A guava has more vitamin A than an orange – 5 times more!This fruit has more vitamin C than many other fruits, in addition to folate, vitamin B6, several minerals, fiber and protein.
Guavas contain good amounts of potassium, vitamins E and K, copper, magnesium and manganese. Like most fruits, guavas help lower blood pressure and are low in cholesterol.
16. Tomatoes increase Sperm Count
A tomato has seeds, which makes it a fruit (some people love to think of it as a vegetable). Ripe tomatoes, including Anna F1, are bright red in color. This is an indication of the presence of dietary flavonoids.
Tomatoes contain lycopene, a carotenoid that is an antioxidant and which gives the fruit its red color. This compound helps in relaxing blood vessels to allow better blood circulation.
Lycopene is also found in abundance in papaya, watermelon and red carrots. Tomatoes, apples, red peppers and pineapples are some of the fruits that promote testosterone production.
17. Coconut
A coconut is a seed, nut and fruit. It has a lot of water. Moreover, this dry drupehas a lot of minerals, saturated fats (good for energy) and vitamins in addition to the refreshing coconut water.
Coconut water has several minerals. It also contains enzymes that boost digestion and cytokinins that protect the heart.
A coconut’s water and meat contain good amounts of potassium. The saturated fat in coconuts is called lauric acid. This saturated fatty acid prevents atherosclerosis by increasing the good-HDL cholesterol in blood.
18. Blackberry
Blackberries have low amount of calories and sodium but are a rich source of dietary fiber. These fruits have a lot of vitamin C that helps to increase sperm count.
They also contain bio-flavonoids that prevent clogging of arteries. As a result, they ensure good blood throughout your body. In fact, blackberries are considered to have the most antioxidants due to their dark blue color.
Blackberries also provide vitamins K and E. They are rich in the minerals potassium, manganese, magnesium and copper as well as folate.
19. Cayenne Pepper
Cayenne Pepper isalso called red hot chili pepper. This fruit boosts production of testosterone since it is rich in vitamin A.
Vitamins B6, C and E are the other ingredients in cayenne Pepper that are beneficial to male sexual health.
Cayenne Pepper also has potassium and manganese. Moreover, the capsaicin in cayenne Pepper helps dilate blood vessels thereby regulating blood pressure.
20. Cherries
Cherries contain anthocyanins. These are pigments that are usually accompanied by flavonoids. The combination of these compounds helps prevent many diseases.
Anthocyanins are also found in teas, wines, honey, cocoa, nuts and cereals. The anthocyanin pigments are responsible for the bright color of fruits. Flavonoids and anthocyanins help prevent ED.
The flavonoids in cherries help clean clogged artery walls. As a result, more nitric oxide is secreted and more blood can flow where it is needed.
An apple a day still keeps the doctor away. Nevertheless, it’s best to eat a variety of fruits. Fruits that are good for male sexual health are red, dark, and white for a reason – they contain different nutrients! Vitamins A, B and C are crucial for any man who wants to increase sperm count and increase chances of conception.
FAQs
Fruits that Increase Sperm Count and Boost Chance of Conceiving? ›
A study of 250 men who had sperm analyzed at a fertility clinic showed that men who ate higher amounts of fruits and veggies, particularly green leafy vegetables and beans (legumes), had higher sperm concentrations and better sperm motility compared to men who ate less of these foods.
What foods increase sperm and fertility? ›A study of 250 men who had sperm analyzed at a fertility clinic showed that men who ate higher amounts of fruits and veggies, particularly green leafy vegetables and beans (legumes), had higher sperm concentrations and better sperm motility compared to men who ate less of these foods.
What drink increases sperm? ›Lemon Pineapple Kiwi Sparkling Mocktail. Citrus fruits are great for male fertility – and this drink is a triple threat. Pineapple is both an aphrodisiac and an antioxidant which is great news for baby-making and reducing oxidative stress that can harm sperm.
How can I make my sperm super fertile? ›- Maintain a healthy weight. Some research suggests that increasing body mass index (BMI) is linked with decreasing sperm count and sperm movement.
- Eat a healthy diet. ...
- Prevent sexually transmitted infections (STIs). ...
- Manage stress. ...
- Get moving.
Berries. Blueberries and raspberries are loaded with natural antioxidants and anti-inflammatory phytonutrients, which may help boost both female and male fertility. Like citrus, they're high in folate and vitamin C, which can help with fetal development down the road.
What should my husband eat to conceive? ›Men, nutrition and fertility
Diets rich in fruits, vegetables, wholegrains and fish are linked to better sperm quality. Eating a portion of walnuts a day was shown to help with sperm motility (ability to swim).
Dark, leafy greens, such as kale and spinach, contain a number of vital micronutrients, such as folate (folic acid). Folate, a B vitamin that supports healthy cell division—the process required to produce sperm—could help improve the big three in male fertility: total sperm count, motility, and morphology.
What is the best vitamin for male fertility? ›Vitamin D is important for male reproduction and androgen (testosterone) status. In a recent study, men with normal vitamin D levels had better sperm motility than men who were vitamin D deficient. Selenium is a trace mineral that functions as an antioxidant.
What can a man do to get a woman pregnant? ›It may seem obvious, but you need to have regular sex (2 or 3 times a week) if you want to become a dad. Having sex around the time your partner ovulates (when an egg is released from the ovary) will increase your chances of conceiving.
What kills sperm cells in a man? ›Elevated temperatures in the testicles decrease sperm count and it can take men up to three months to recover the sperm. This goes for other heat-inducing suspects, too: Sitting in a hot tub or sauna CAN kill sperm because excessive heat is in contact with the testicles.
Which juice is best for sperm? ›
- Berries. The potent anti-inflammatory and antioxidant compounds quercetin and resveratrol are found in all berries. ...
- Pomegranates. The antioxidant content of the superfood is high. ...
- Bananas. ...
- Oranges. ...
- Goji Berries. ...
- Kiwis. ...
- Guava. ...
- Pumpkin Seeds.
Some research suggests that the various nutrients and antioxidants in pineapple might improve blood flow, which helps erectile dysfunction. They might also increase the movement of sperm and help boost testosterone levels.
What helps sperm reach the egg? ›Before sperm can fertilize an egg, they need to be “prepped” through a process known as capacitation. During capacitation, the sperm undergo changes from fluids in the female reproductive tract, which helps them to penetrate the egg.
How can you tell if a man is fertile? ›A trained expert checks your sperm count, their shape, movement, and other characteristics. In general, if you have a higher number of normal-shaped sperm, it means you have higher fertility. But there are plenty of exceptions to this. A lot of guys with low sperm counts or abnormal semen are still fertile.
What juice is good for fertility? ›Citrus fruits, such as grapefruit, oranges and lemons are excellent sources of vitamin C and are high in folic acid. Vitamin C is an antioxidant; as we've noted earlier, antioxidants can protect eggs from damage due to oxidative stress.
What not to do when trying to get pregnant? ›- Lose or Gain a Lot of Weight.
- Overdo the Exercise.
- Put Off Starting a Family Too Long.
- Wait Until You Miss Your Period to Stop Drinking.
- Smoke.
- Double Up on Your Vitamins.
- Amp Up on Energy Drinks or Espresso Shots.
- Skimp on Sex.
Some types of vitamins, including vitamins D, C, E, and CoQ10, are important for sperm health. One study showed that taking 1,000 mg of vitamin C every day can help men's sperm concentration and mobility.
What a man should do when trying to conceive? ›- Get to and maintain a healthy weight. ...
- Learn your partner's health history. ...
- Reduce exposure to toxic substances. ...
- Stop smoking, drinking alcohol or taking street drugs. ...
- Do a mental health check.
Sexual positions
Deep penetration, for example doggy style, means the male sperm that can swim faster start their race closer to the cervix and are more likely to reach the egg first, resulting in a boy. To try and conceive a girl, Shettles suggested avoiding deep penetration, favoring the missionary position.
This means B12 is an essential vitamin for producing DNA and sperm. Many men take a vitamin B12 supplement as a part of a regular regimen to increase sperm count.
How long does it take to rebuild sperm? ›
A male's body is constantly creating sperm, but sperm regeneration is not immediate. On average, it takes a male around 74 days to produce new sperm from start to finish. Although the average time is 74 days , the actual time frame for an individual to make sperm can vary.
How do you know if a man has low sperm count? ›Low sperm count symptoms might include: Problems with sexual function — for example, low sex drive or difficulty maintaining an erection (erectile dysfunction) Pain, swelling or a lump in the testicle area. Decreased facial or body hair or other signs of a chromosome or hormone abnormality.
What is the fastest way to get pregnant? ›Experts say the best way to get pregnant fast is to have sex once a day, every other day, during the fertile window right before and after ovulation. If you have sex too often, your partner's sperm count may be reduced, and if you don't have enough sex, the sperm may be old and unable to swim as fast.
How do I know if I am fertile enough to get pregnant? ›If your menstrual cycle lasts 28 days and your period arrives like clockwork, it's likely that you'll ovulate on day 14. That's halfway through your cycle. Your fertile window begins on day 10. You're more likely to get pregnant if you have sex at least every other day between days 10 and 14 of a 28-day cycle.
How do you check if he came in me? ›There is no way for either of the partners to know if the sperm entered the egg. The only way to know for sure if the sperm did enter the egg is after a positive pregnancy test.
What weakens your sperm? ›Smoking, drinking alcohol, and taking certain medications can lower sperm numbers. Other causes of low sperm numbers include long-term sickness (such as kidney failure), childhood infections (such as mumps), and chromosome or hormone problems (such as low testosterone).
Why my wife is not getting pregnant? ›You could be worrying that you never will. However, there are many possible reasons why you aren't conceiving, including ovulation irregularities, structural problems in the reproductive system, low sperm count, underlying medical problems, or simply not trying enough.
What drinks to avoid for sperm? ›Caffeine intake may have a negative impact on male fertility, including sperm count and testicular function, especially when used in excess and when found in sugary beverages like cola and energy drinks.
What does lemon juice do to sperm? ›It was found that lemon juice supernatant (LJS) has high osmolality (550–60 mOsm) and low pH (2.2–2.6) and that addition of LJS to semen to give a final concentration of 20% v/v reduced the pH from around 8.4 to 4.1. This acidification was associated with irreversible cessation of all sperm movements within 1 minute.
What liquid helps sperm survive? ›Sperm can survive for up to five days in sperm-friendly cervical mucus. Cervical mucus around the time of ovulation helps protect the sperm and keeps it alive, plus it makes it easier for the sperm to reach the egg, should it be present.
How long does it take for pineapple juice to sperm? ›
How long does it take for pineapple to make your sperm taste good? Generally it takes about 12 to 24 hours for any change to occur. Here then are 10 simple do's and don'ts to improve the taste of your sperm and make your semen taste better and sweeter: 1.
How much pineapple to eat for sperm? ›Cut a whole pineapple in 5 slices widthwise, and remove the core from each section. An egg lives for only 12-24 hours, but sperm can live up to 5 days in a woman's body. So consume one section of the core 4 days prior to ovulation and on the day of ovulation.
What does pineapple do when trying to conceive? ›Why pineapple may aid fertility: It contains bromelain, an anti-inflammatory and anti-coagulation (blood thinning) agent that, per a 2012 study, can impact the immune system. The idea is that these anti-coagulation effects can improve blood flow,4 including to the uterus and the uterine lining.
Does leaving sperm in overnight increase chances of pregnancy? ›“And, at your fertile time, the mucus is quite receptive to sperm right there.” The fastest and healthiest sperm go right into your cervical mucus “instantaneously,” she says, making pretty much zero difference whether you lie there for a while after sex or get up and move.
How to conceive twins? ›Fertility treatment
Some fertility drugs work by stimulating a woman's ovaries, which can sometimes cause them to release more than one egg. If sperm fertilizes both of these eggs, this can result in twins. In vitro fertilization (IVF) can also increase the chance of conceiving twins.
Normally, semen is a thick, whitish liquid. However, several conditions can change the color and consistency of semen. Watery semen can be a sign of low sperm count, indicating possible fertility problems. Ejaculating thin, clear semen may also be a temporary condition with no serious health concerns.
What are 4 causes of male infertility? ›Causes of male infertility
Abnormal sperm production or function due to undescended testicles, genetic defects, health problems such as diabetes, or infections such as chlamydia, gonorrhea, mumps or HIV. Enlarged veins in the testes (varicocele) also can affect the quality of sperm.
Bananas. Bananas are the obvious choices for increasing sperm production. This phallic-shaped fruit is rich in Vitamins B1 and C and magnesium, which increase the mobility of the sperm and help in sperm production. Bananas also contain a rare enzyme called Bromelain, which helps boost sperm count and motility.
Which nut is best for conceiving? ›Almonds are regarded as the most fertility nutrient packed of all nuts; they are high in important reproductive system nutrients including zinc and L-arginine. They are also the best whole food source of vitamin E (a powerful antioxidant).
Does cucumber increase sperm? ›No, because there is no scientific evidence that supports the claim. Does cucumber increase sperm count? Labaran Aliyu, said carrot and cucumber contain mainly vitamin C and, therefore, can't improve fertility in men with low sperm count.
Can watery sperm get a woman pregnant? ›
The concentration of sperm is what makes the semen cloudy and thick, so if your ejaculate is watery it is possible that you have a low sperm count. This doesn't mean you're infertile (so precautions to prevent pregnancy still need to be taken for couples that don't want to get pregnant).
Which nut is good for sperm? ›Talking about food and male fertility, according to recent findings, tree nuts, almonds, hazelnuts and walnuts have been known to boost the vitality, motility and morphology of sperm.
What's the fastest to conceive? ›Experts say the best way to get pregnant fast is to have sex once a day, every other day, during the fertile window right before and after ovulation. If you have sex too often, your partner's sperm count may be reduced, and if you don't have enough sex, the sperm may be old and unable to swim as fast.
What is good to get pregnant faster? ›Have sex regularly. The highest pregnancy rates occur in couples who have sex every day or every other day. Have sex near the time of ovulation. If having sex every day isn't possible — or enjoyable — have sex every 2 to 3 days a week starting soon after the end of your period.
How to conceive naturally? ›We recommend exposure to sperm through intercourse every 1-3 days around the time of ovulation to maximize chances of pregnancy during one's most fertile window. Intercourse before ovulation is more likely to result in pregnancy than intercourse after ovulation.