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Top 20 Superfoods for Super Sperm

Top 20 Superfoods For Super Sperm

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Nutrition is the most important part of lifestyle intervention for men who are looking to improve their fertility and give their sperm a boost.

There are several micro and macronutrients present in our food that are essential for healthy sperm production [1]. Adequate intake of micronutrients such as zinc, selenium, vitamin A, vitamin C, vitamin D and vitamin E seems to have a high impact on increasing fertility status [3]. Numerous healthy fatty acids (EPA & DHA) are also important to maintain a healthy sperm – Click here for our guide on micronutrient for fertility

Following a healthy diet is the key to a balanced reproductive system. We advise it [healthy diet] should be the first priority in every fertility plan. You can find more information about a healthy diet approach in our blog articles “Nutrition & Fertility” and “The ExSeed fertility diet”.

So, to help you start your fertility journey, we have created a list with the 20  top fertility superfoods, which are beneficial to include in your daily meal plan:

1. Asparagus is a nutrient-dense plant and a good accompaniment for your food. By adding 3-4 spears of asparagus on your plate you can ensure that you are getting a good amount of vitamin K, vitamin A, vitamin B9, copper, iron and selenium [14].

2. Avocado is a fruit known for its rich flavor and high nutrient value. It is a great source of healthy fatty acids, vitamin K, B6, B9, vitamin C, vitamin E, magnesium and potassium [15].

Avocado and egg on toast

3. Bell peppers come in a variety of glossy colours and are a top source of vitamin C and carotenoids. It is best when consumed raw. You can also include them in a variety of cooking recipes to get some nutritional benefits [16].

4. Beef refers to cattle meat. Lean beef is a great source of nutrients and especially of zinc, selenium, vitamin B12 and B3. Relatively small amount of beef (120-150 g) can deliver the Recommended Daily Amounts (RDA) of these nutrients. And it can be included in numerous recipes [16].

5. Berries there is a big variety of berries such as strawberries, raspberries, blackberries, and cranberries. All of them are a rich source of antioxidants, vitamin C, folate, vitamin K, magnesium, iron and potassium. Berries are fruits with the lowest sugar content, which make them a healthy option [15].


6. Brazil nuts are packed with selenium and are also rich in zinc and vitamin E. Just 3-4 nuts can cover your daily need of selenium. You can consume them as a snack or add them in a smoothie. So you will get the benefits either way [15].

7. Broccoli is a nutritious vegetable and an excellent source of vitamin K, vitamin C, vitamin A, folate, and various minerals. Broccoli contains other bioactive compounds which have antioxidant and anti-inflammatory properties [15].

8. Dark Chocolate that contains over 70% cocoa can deliver good amount of minerals including zinc and selenium. It also contains a high amount of antioxidant polyphenols and flavanols [15].

9. Flaxseeds are an excellent source of healthy fatty acids, minerals and vitamin B1. It is best when consumed in a ground form because their healthful components are better absorbed. Flaxseeds will also give a creamy texture to your food or smoothies [14].

10. Kale is a highly nutritious leafy green vegetable and a great source of antioxidant compounds. One serving of kale (85g) contains plenty of vitamin K, vitamin C, vitamin A and many minerals such as copper, calcium, iron, potassium, and zinc. After removing the thick fibrous stalk, you can add it raw to a salad or slightly cook it according to your preference [15].

11. Kiwi is a  popular fruit and well-known for its unique taste and texture. Kiwi has a high content in vitamin C. Also, it is a good source of vitamin K, vitamin E and folate [15].

Banana bowl breakfast

12. Olive oil comes from crushing olives and is one of the most nutritious oils. Olive oil is primarily made of oleic acid (an omega-9 fatty acid) and its consumption has shown many health benefits. It is a good source of vitamin E. Also, it contains antioxidant and anti-inflammatory compounds. The best type is the Extra Virgin Olive Oil (EVOO) which is the unrefined oil drawn from the first pressing of olives and has the most delicate flavour and greatest health benefits [15].

13. Pomegranate is popular not only for its great taste but also for its nutritional profile. Pomegranate is loaded with vitamin C and several minerals. What is special about this fruit, though, is its content of phytochemicals called punicalagins, which have shown very strong antioxidant properties [15].

14. Quinoa is a curled cereal grain with a nutty flavor. It contains 9 essential amino acids, which make it an excellent protein source. It is also rich in vitamin E and minerals such as iron, zinc, potassium, and calcium [14].

15. Salmon is a family of fish best known for their rich taste and high amount of healthy fatty acids (omega-3 fatty acids). Wild salmon is richer in omega-3 fatty acids and carotenoids compared to farmed salmon. Salmon is also an excellent source of vitamin B3, vitamin B12, vitamin D, and selenium [14].

16. Spinach is a dark leafy green vegetable packed with vitamins and other nutrients. A serving of 100g is enough to cover your daily needs in vitamin A and vitamin K. It is also rich in vitamin C, vitamin B6, folate, and vitamin E. Spinach can be added as an ingredient to many dishes and either served raw or cooked [15].

17. Tomatoes are a good source of vitamin C, vitamin K, and vitamin A. However, the reason tomatoes are so popular for fertility is that they contain lycopene, a very powerful antioxidant that has been linked to many health advantages [18]. The amount of lycopene does not change significantly whether they are consumed cooked or fresh.

Tomatoes on the vine

18. Shrimps or prawns belong to a family with a large variety of species. They are high in protein and important micronutrients such as vitamin B12, B6 and B3, vitamin E, vitamin D and selenium [15].

19. Oysters are known for their fleshy texture and oceanic flavor and are considered a great delicacy. They are exceptionally high in zinc and selenium and are also loaded with vitamin B12, iron, and copper. Oysters are a true fertility superfood and can be found raw, frozen, or smoked in your local store [15].

20. Walnuts are the nuts with the highest content of healthy fatty acids. They are also rich in protein, fibers, vitamin B6, folate, and minerals including copper, zinc, and magnesium. A handful of walnuts is an excellent option for a healthy snack. They are one of the foods that have shown beneficial effects on fertility in a study on solely nut supplementation [17].

Overall benefits:

The amount of vitamins and minerals coming from our nutrition is crucial for sperm production and a healthy reproductive system. A balanced diet can ensure that you are getting all the necessary nutrients you need to remain healthy. We gathered the most nutritious foods in a comprehensive list. You can now start implementing them in your daily meal plan and get all the benefits.

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More to explore

Wearing tight pants and underwear

Studies show that men who wear looser underwear have higher sperm concentration and total sperm count compared to men who wear tighter underwear. So, lose the tight clothes and wear something loose to give your testicles some air.

CONCLUSION: learn more about how heat can affect sperm quality here.


Besides higher mortality rate and various diseases, stress is associated with low sperm quality. Stress is known to be associated with lower testosterone levels and oxidative stress with both playing an essential role in producing and maintaining healthy sperm cells.

CONCLUSION: If you feel stressed, we recommend you get some help so you can have a balanced mental health. For a stress management guide, download the ExSeed app for free and start your personalized action plan today.

Physical activity

Scientific studies show that men who are physically active have better semen parameters than men who are inactive. Fertility specialists also state that regular physical activity has beneficial impact on sperm fertility parameters and such a lifestyle can enhance the fertility status of men.

Prioritizing exercise can help improve your overall health and result in healthy, fast swimming sperm cells that have good chances of fertilizing an egg.

CONCLUSION: Try incorporating exercise in your weekly schedule to you ensure exercising at least twice weekly. We recommend a combination of cardio training and strength exercise. Read more about exercise and male fertility on our blog.


Fast Food
Processed foods damage the health of sperm-producing cells and cause oxidative stress, which lead to poorer sperm quality. Heavy consumption of junk food (every week) can increase the likelihood of infertility since men who consume vast amounts of unhealthy food are at risk of having poor sperm quality. Besides harming your fertility, junk food enlarges your waistline, harms your cardiovascular system, kidneys, and more.

Eating more fruit and vegetables can increase your sperm concentration and motility. It’s important that you consume a healthy diet filled with antioxidants and that you eat vegetables every day. Foods such as apricots and red bell peppers are high in vitamin A, which improves male fertility by nurturing healthier sperm. Men who are deficient in this vitamin tend to have slow and sluggish sperm.

Sugary snacks/beverages: several times a week Excessive consumption of high sugar items can lead to oxidative stress, which negatively impacts testosterone levels and sperm motility. Sugary snacks and beverages are also highly associated with obesity and low fertility.
CONCLUSION: To boost sperm quality, stay away from fast food, processed food, and sugary snacks or beverages. You need to implement a healthy prudent diet filled with necessary superfoods needed for good sperm production. Check out our guide to Male Fertility Superfoods. For personalized guidance and support on how you can start improving your sperm health, check out the Bootcamp.


Direct heat can inhibit optimal sperm production and cause Sperm DNA damage. Sperm cells like environments that are a couple of degrees lower than body temperature. Avoid overheating from warm blankets, seat warmers, heat from your laptop, hot showers, and saunas.

Cigarette smoking

The exposure to tobacco smoke has significant negative effects on semen quality. The damage of cigarettes and nicotine of course depends on how many cigarettes you smoke per day and for how long, but even low usage (up to 10 cigarettes / day) can inhibit healthy sperm production.  

CONCLUSION: Stay as far away from cigarette smoking as possible if you care about your general health and your fertility. Read more here.

Cell phone

When you have your cell phone in your front pocket, your testicles are exposed to electromagnetic radiation, which studies have shown to damage the sperm cells. Put your phone in the back pocket of your pants or in your jacket pocket.


There is a clear association between obesity and reduced sperm quality. At least part of the reason for this is that obese men may have abnormal reproductive hormonal profiles, which can impair sperm production and lead to infertility. 

A BMI higher than 30 can lead to several processes in the body (overheating, increase in oxidative stress in the testes, sperm DNA damage, erectile dysfunction) that can have a negative impact on male fertility. This can result in problems when trying to conceive.  

CONCLUSION: BMI is one of the risk factors that influence semen quality and, for example, sperm motility.  


A beer or glass of wine now and then do not really harm sperm quality. But excess alcohol drinking (more than 20 units per week) can reduce the production of normally formed sperm needed for a successful pregnancy.

CONCLUSION: If you want to stay safe, stay under 14 units of alcohol per week. For more information on how alcohol can affect male fertility, take a look at our blog: “Alcohol and Sperm Quality”.


Studies show that women younger than 35 and men younger than 40 have a better chance of getting pregnant. Men can produce sperm cells almost through their entire life, but the sperm cell DNA is more fragile and prone to damage after the age of 40.

As men age, their testes tend to get smaller and softer resulting in a decline in sperm quality and production. These changes are partly because of an age-related decrease in testosterone level, which plays a very important role in sperm

production. Higher male age (>40 years) is not only associated with a decline in sperm production but also with increased sperm DNA fragmentation and worsened morphology (shape) and motility (movement). These negative effects make the sperm cells less qualified for egg fertilization.

CONCLUSION: with an age under 40, you shouldn’t have to worry much about age as a factor in itself. However, studies have shown a slow decline after the age of 30-35 years

and if you are above 40 years of age, your sperm quality can be affected due to increased sperm DNA damage resulting in a decrease of sperm motility and concentration. Remember that you cannot evaluate the quality of a sperm sample by just looking at it – this requires a sperm analysis.