Fertility Smoothies: 4 Best Recipes for Sperm


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We strongly believe that a smoothie is one of the best ways to get some of the important nutrients. For this reason we have designed a plan for you to make the most nutritious and delicious smoothies. In this section you can find a step-by-step guide on how to prepare your own smoothie and also some ready recipes to get you started. The smoothies can be part of a healthy breakfast or a healthy snack.

Fertility food: Making a smoothie from scratch in 4 simple steps

  1. Choose your base: Select the fruits and vegetables of your preference to create the base of your smoothie. Avocado, banana, berries, orange and spinach are some ingredients that will give a great taste and are also very nutritious.
  2. Add the right liquid : This step is important to obtain proper flavor and density. Most of the times 1 cup (150-200 g) of liquid is enough. You can choose among low-fat milk, almond milk, orange juice or simply water.
  3. Thicken your smoothie: By choosing a “thickener” you get the right texture, creaminess and extra nutrients. Add some yogurt, nut butter, oats, flax or chia seeds.
  4. Boost the flavor:  At this point you can add some extra flavor to your smoothie according to your preferences. You can choose between herbs and spices such as cinnamon, nutmeg, ginger and vanilla extract or add some sweet elements like honey or natural sweeteners like stevia.

Advice from Dr. Fatin Willendrup, ExSeed Head of Medical Affairs

“Your daily fertility smoothie is the perfect way to make sure you get an extra serving or two of the leafy greens and fresh fruits you need to boost your fertility! Greens like kale and spinach together with fertility friendly seeds provide crucial minerals, antioxidants and vitamins that are needed to produce healthy sperm cells”

Top 4 ExSeed Fertility Smoothies

Banana Smoothie Bowl

Prep time: 10 min / Servings:

1. Roughly chop the bananas and the ginger.
2. Combine all the ingredients in a blender. Mix for 2-3 minutes or until the mixture is fully homogenized.
3. Grind the Brazil nuts and add them to the mixture. Blend for another 1-2 minutes.

2 medium bananas
1 cup of low fat yogurt
2 tsp fresh ginger
2 Brazil nuts
1 tsp honey
1 tsp vanilla extract
1 tsp cinnamon

Berry Smoothie

Prep time: 10 min / Servings: 1

1. Add the berries and half of the milk to a blender. Blend for 2-3 minutes.
2. After you remove the outer skin of the ginger root, cut the yellow part into small pieces.
3. Grind the flax-seeds by hand or use an electronic machine.
4. Add the rest of the ingredients to the blender and mix for another 2-3 minutes until the mixture is fully homogenized.

1 handful blackberries (35 g)
2 handful raspberries (50 g)
1 handful strawberries (35 g)
1 tbsp fresh ginger (10 g)
2 tsp ground flaxseed (15 g)
1 tsp honey
1 glass low fat milk (250 ml)

Blueberry Smoothie

Prep time: 10 min / Servings: 1

1. Roughly chop the banana.
2. Grind the flax-seeds by hand or use an electronic machine.
3. Add all the ingredients to a blender and mix for 2-3 minutes until the mixture is fully homogenized.

1 medium banana
2 handfuls of blueberries (70 g)
1/2 avocado (70 g)
1 handful spinach (50 g)
1 glass almond milk (230 ml)
2 tsp ground flax seeds (15 g)
1 tsp cinnamon

Kale Shake

Prep time: 10 min / Servings: 1

1. Add the kale (including stems) to a blender. Then add some water and blend for 2-3 minutes.
2. Grind the Brazil nuts.
3. Add the rest of the ingredients and blend for another 2 minutes, or until the ingredients are fully homogenized.

2 handfuls of kale
1 medium banana
4 tbsp blackberries
3 tbsp raspberries
1-2 brazil nuts
1 glass of water (250 ml)

For more healthy smoothies and fertility food recipes, check out the ExSeed Cookbook here.

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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.