16/12/2025
Oxidative stress is one of the biggest causes of male infertility. Foods high in antioxidants (vitamins C/E, zinc, selenium, omega-3s, polyphenols) consistently show benefits in clinical studies.
Here are 5 evidence-backed foods that can help improve s***m count, motility, morphology, and overall s***m health (based on multiple studies and reviews in fertility/nutrition research):
1. Walnuts 🥜
Rich in omega-3 fatty acids (especially ALA), antioxidants, and vitamin E. A famous 2012 randomized controlled trial showed that men who ate 75g of walnuts daily for 12 weeks saw significant improvements in s***m vitality, motility, and morphology.
2. Oysters (or zinc-rich foods (beef, pumpkin seeds, chickpeas) 🦪
Zinc is critical for testosterone production and s***m development. Severe zinc deficiency is directly linked to low s***m count and poor motility. Oysters have the highest zinc content of any food (~74mg per 100g), but any high-zinc food helps.
3. Fatty fish (salmon, sardines, mackerel) 🐟
Excellent source of omega-3 DHA and EPA, which are incorporated into s***m cell membranes and improve fluidity and motility. Multiple studies show higher fish intake correlates with better semen parameters.
4. Dark leafy greens & brightly colored vegetables (spinach, kale, spinach, tomatoes, carrots, bell peppers) 🫑
Packed with folate, antioxidants (vitamin C, lycopene, beta-carotene), and polyphenols. Low folate is linked to increased s***m DNA damage; lycopene (especially from cooked tomatoes) has been shown in several trials to improve s***m count and motility.
5. Brazil nuts 🥜
The best natural source of selenium (1–2 nuts provide 100%+ of daily needs). Selenium is essential for s***m tail formation and motility. Studies show men with low selenium have poorer s***m motility.
Bonus lifestyle foods worth mentioning:
• Dark chocolate (70%+ cocoa) → high in L-arginine and antioxidants
• Eggs → choline, protein, vitamin D
• Pomegranate or pomegranate juice → strong antioxidant effects on s***m in studies
• Blueberries & berries → very high in antioxidants that reduce oxidative stress in semen
