top 10 foods for erectile dysfunction

Your diet plays an important role in sexual health, especially fertility. It will come out as a surprise when you will know about foods that help in boosting male fertility. There are certain minerals and vitamins that a male’s body needs to keep their sexual health well. If you have been looking out for ways to boost male fertility, then this is just the right place.

Also Read: What Are the Types of Male Infertility?

So, let’s begin with the top 10 foods to increase male fertility

Foods that boost male fertility-infographic

  1. Lentils-

    Lentils are and should be an integral part of your regular diet. These are enriched with folic acid. Folic acid is very essential for male fertility. Usually, men who consume less folic acid have higher chances of developing infertility. So, lentils are highly recommended to increase male fertility. The folic acid present in lentils significantly boosts sperm count, sperm motility, and improve sperm abnormalities.  (Also Read: Why is Folic Acid essential for Men’s Health? )


  2. Pomegranate

    Pomegranates are loaded with antioxidants and have various health benefits. If you have pomegranates regularly, then it improves the sperm quality and also boosts sex drive. Not just this, pomegranate also improves the levels of testosterone in your body. Regular consumption of pomegranate increases sperm count in just a few weeks. 
    Apart from increasing fertility, the other health benefits of pomegranate involve a boost in blood circulation to the penis.


  3. Foods rich in Vitamin B12 and Vitamin D

    Vitamin B12 and vitamin D are very necessary for healthy sperm and testosterone levels. These vitamins improve semen quality. There are various foods enriched with vitamin B12 that will do wonders in increasing male fertility. Therefore, you must incorporate fish (salmon, tuna, mackerel,clams, beef), eggs, meat, milk, cereals, mushrooms, yogurt, cheese, etc in your regular diet. Having these foods regularly will definitely keep away the fertility problems in men.



  4. Food rich in Vitamin C

    Citrus fruits that are rich in vitamin C have loads of antioxidants. The antioxidants present in citrus fruits increase sperm quality. Regular consumption of vitamin C also improves the sperm count along with sperm functioning.  Strawberries, blueberries, kiwi, cantaloupe, orange, grapefruit are the citrus fruits that have high amounts of vitamin C.  Citrus fruits are quite beneficial in increasing male fertility
    citrus fruits for male fertility

    Apart from citrus fruits, cabbage, broccoli, capsicum, tomatoes, potatoes are also a good source of vitamin C that aids in increasing the sperm count. The lycopene found in tomatoes has major positive effects on male the reproductive system, especially sperm motility. So, make sure that you increase the intake of lycopene to improve fertility.


  5. Pumpkin seeds

    Pumpkin seeds are loaded with zinc which is the most essential mineral for male fertility. Zinc present in pumpkin seeds proves to be beneficial in maintaining healthy sperm. Thus, include pumpkin seeds in your regular diet to improve the sperm count and morphology. And, not just zinc, there are various other minerals in pumpkin seeds that keep the testosterone levels balanced in your body. The best way to have pumpkin seeds is in raw form or roasted.


  6. Vitamin E-

    Food items that are rich in vitamin E are a big yes to increase male fertility. Vitamin E is essential for ensuring good sexual health. So, you should increase the consumption of foods rich in vitamin E  to witness wonders in increasing male fertility. Vitamin E significantly improves sperm production along with sperm motility.
    Nuts such as almonds, cashews, walnuts, etc are great natural sources of vitamin E. Switch your regular food oil with sunflower, corn or soybean oil as their seeds yield high amounts of vitamin E that is beneficial for male fertile. So, the tip is quite simple, men just need to make small and healthy changes in your diet to improve fertility.

    vitamin E for male fertility

  7. Green leafy vegetables-

    Green leafy vegetables such as spinach, kale, cabbage, lettuce, collard greens, watercress, etc are rich in folate. Folate increases sperm count as well as the sperm density. These green leafy vegetables make the sperms more active in the process of fertilization. Men who find themselves subfertile or infertile must have these green leafy vegetables. Green leafy vegetables will help in getting rid of male fertility issues faster by shooting up sperm production.  (Also Read: Low sperm Count – Causes, Symptoms, and Treatment

  8. Bell peppers

    Red and green peppers are also a rich source of folic acid and zinc. Both of these have a significant role in increasing male fertility. Consuming bell peppers results in promoting the cell division of sperm cells and hence increases sperm production. Also, bell peppers improve the quality of sperms and increase their motility.

  9. Foods rich in Zinc

    Zinc is the most essential mineral that keeps the level of testosterone and sperms production healthy. In most cases, the cause of male infertility is associated with a low intake of zinc.
    Oysters, lobsters, crabs, beans, whole grains, seeds, chickpeas are zinc enriched foods that are highly recommended to hit the optimum level of sperm count and sperm motility. Regular consumption of zinc effectively increases male fertility.

  10. Dark Chocolates-

    An amino acid called L-arginine found in dark chocolate assists in increasing male fertility. The L-arginine present in it acts as a surge for the testosterone. Hence, dark chocolate increases sperm production in the body. So, dark chocolate is not just tasty but also important in improving fertility. 

These were the top 10 foods to increase male fertility by increasing sperm production, motility, and morphology. Keep your diet healthy and lifestyle activities to keep infertility at bay. Also, make sure that you visit a Urology specialist as soon as you start observing your fertility is affected. Leaving it unattended is not wise, discuss your fertility issues with the doctor and also remember to follow these healthy diet tips for your fertility.


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Pristyn Care Team
Views: 18,457

Updated on 25th February 2022

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