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Infertility Foods to improve sperm quality

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Sperm play a fundamental role in any assisted reproduction process; therefore, it is very important that men before and during the treatment have a balanced diet and a healthy lifestyle. Although there is no list of “magic” foods, the following list can help to achieve better sperm quality in a natural way.


Oxidative stress is one of the factors that affect semen quality. This, in turn, is associated with a diet poor in nutrients. In relation to cell damage, special emphasis should be placed on antioxidants. These neutralize the reagents and reduce the damaging effects on spermatozoa. For this reason, the consumption of antioxidants benefits sperm quality.

The main antioxidants associated with this task are vitamin C, vitamin E, zinc, and folic acid. In short, a diet containing them will achieve this improvement.


Rich in vitamins. Strawberries, blueberries, red fruits… Not forgetting the pomegranate, which contains a great antioxidant power. Citrus fruits such as mandarins and oranges contain coenzyme Q10 and vitamin C.

  • Olive oil:

This type of oil, present in the Mediterranean diet, is rich in vitamin E, unsaturated fatty acid, omega 9, among others. Components that help form the cell membranes of spermatozoa.


Oily fish such as salmon, tuna or anchovies are a great source of omega 3. Likewise, shellfish such as oysters and crustaceans are abundant in zinc.


They are in the group of foods rich in antioxidants, and also contain essential fatty acids that contribute to the control of cellular oxidative stress, a direct cause that negatively affects the sperm.

  • EGGS

Dairy products and eggs are some of the star foods for improving sexual and reproductive health, rich in vitamins and basic nutrients.

A study published in the ESHRE – European Society of Human Reproduction and Embryology established that those men who followed the Mediterranean pattern, based on a high intake of fruits, vegetables, whole grains, legumes, and olive oil, managed to improve sperm quality.

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