Fruits to Increase Sperm Count and Motility

Sperm count and motility are two of the most important indicators of male fertility. Research shows that antioxidants such as Vitamin C, Vitamin E, and Folate can protect sperm from oxidative stress, support healthy movement, and increase overall sperm numbers. Many of these fertility-boosting nutrients are naturally found in fruits, making them one of the simplest ways to improve reproductive health. In fact, studies suggest that certain fruits that increase sperm count and motility can make a meaningful difference for men trying to conceive.

In this article, we will highlight which fruits are especially rich in fertility-supporting vitamins and antioxidants, and explain how these nutrients work to enhance sperm health.

Before we dive in, it’s important to note that fruit should be enjoyed in moderation. While fruit provides essential nutrients, it is also high in natural sugars, and excessive sugar consumption has been linked to lower sperm quality.   

For this reason, many men seeking to improve their fertility are advised to follow a lower-carbohydrate diet while filling antioxidant gaps with high-quality supplements, such as Molecular Fertility’s Male Preconception+.

With that in mind, let’s explore the best fruits to add to your diet for stronger, healthier sperm.

Guava: Vitamin C Overdrive

Guava is a tropical fruit that is becoming more widely available in the United States, and for good reason. Not only is it delicious, but it also has the highest vitamin C content of any fruit.

Vitamin C is one of the most powerful antioxidants for male fertility. It protects sperm from oxidative stress and has been shown to improve sperm motility, count, and morphology.

In one clinical study, men who supplemented with Vitamin C experienced a dramatic improvement in motility, with average sperm motility rising from 31.2% to 60.1%.

In the same study, vitamin C caused the mean sperm count to increase from 14.3 x 10^6 to 32.8 X 10^6.  

Vitamin C produced over a 92% improvement in sperm motility, a 100% improvement in sperm count, and a 55% decrease in deformed sperm cells.

Avocados: Folate Forever with E to Excite

One whole avocado provides an impressive 41% of your daily folate, 28% of your vitamin E, 23% of your B6, 22% of your vitamin C, and 12% of your zinc. .

That makes avocados the fruit with the highest levels of folate, vitamin E, and zinc.

Because of this unique nutrient profile, avocado is one of the most well-rounded fruits for boosting sperm count and motility.

Folate is essential for sperm health because it plays a key role in spermatogenesis, the development of sperm cells . It ensures DNA replicates correctly during sperm cell division. Low folate levels have been linked to reduced sperm count, motility, and quality.

Vitamin E is a powerful antioxidant that helps protect the body from reactive oxygen species (ROS), which can damage sperm. Fertility specialists often recommend vitamin E supplementation for male infertility, as it has been shown to improve both sperm motility and concentration.

Zinc is another critical nutrient for male fertility. Since fruits generally contain low levels of zinc, the fact that one avocado provides over 10% of the daily recommended intake makes it stand out. . Adequate zinc levels are closely tied to sperm quality, with studies linking zinc intake to improved semen parameters and reproductive health

With such a powerful combination of fertility-supporting nutrients, avocados are one of the best fruits to include in your diet to support sperm count and motility naturally.

Bell Peppers: A Sneakily Well-Rounded Sperm Supercharger

You may not think of Bell Peppers as being as healthy as other fruit, or as fruit as all, but think again!

Bell peppers contain seeds, which makes them fruit, and they are among the most nutrient-dense fruits available. In fact, they rank in the top 10 for vitamin C, vitamin B6, and folate content.

One cup of red bell peppers provides 211% of your daily vitamin C, 26% of vitamin B6, 17% of folate, and 16% of vitamin E .

We already know vitamin C plays a powerful role in improving sperm health, so let’s turn to vitamin B6. Evidence continues to show that vitamin B6 supports healthy sperm parameters, including motility and count. A 2020 study found that vitamin B6 levels in seminal plasma were significantly higher in men with normal sperm motility compared to men with asthenozoospermia, a condition characterized by the absence of motile sperm .

Blueberries – A Magical Antioxidant Packed Fruit To Increase Sperm Count and Motility

Low in calories and packed with antioxidants, blueberries are a fruit you should certainly consider adding to your diet to help increase sperm count and motility.  

Research has shown that blueberries have one of the highest antioxidant levels of all commonly consumed fruits and vegetables . 

Antioxidants protect your body from free radicals, otherwise known as reactive oxygen species.

Free radicals are unstable molecules that can damage cells and contribute to male fertility issues. In fact, elevated levels of reactive oxygen species are seen in up to 30-80% of men with unhealthy sperm parameters. . 

Antioxidants like those found in blueberries have been shown to significantly increase sperm count and motility .  This is likely due to their ability to target and reduce reactive oxygen species that would otherwise impair sperm development.  

Bananas – Vitamin B6, Bromelain and More

Bananas are packed with different nutrients known to increase the body’s ability to produce healthy sperm like vitamins A, B6, and C, potassium, and antioxidants.  

Bananas contain 0.4mg per serving of vitamin B6, which is 20% of the recommended daily value and as we know, quite a lovely nutrient for sperm count and motility .  

Bananas also contain bromelain, an enzyme that has been shown to improve testosterone levels, especially for men who exercise regularly .

Testosterone is directly related to a man’s libido, sexual performance and fertility.

Pomegranates – Folic Acid, Vitamin C, and Antioxidants

Pomegranates have been long linked to fertility and birth due to their many seeds.  Although this is not the most scientific of reasons to eat pomegranates, there is evidence to support their ability to increase sperm count and motility due to their high levels of antioxidants.  

One cup of pomegranates contains roughly 30% of your daily vitamin C needs and 16% of the recommended daily value of folic acid (folate).  

Oranges – More Vitamin C to Increase Sperm Count and Motility

Whether they’re sweet or sour, peeled or juiced, oranges are high extremely high in vitamin C.  As mentioned, Vitamin C has numerous health benefits including boosting the immune system, protecting our cells from damage, and improving male fertility.  One cup of oranges contains about 160% of the recommended daily value for vitamin C.  

Given what we know about vitamin C, oranges could be a great fruit to add to your super sperm diet.

Kiwis – Antioxidant Combo

Kiwis are tasty little fruits that are excellent in smoothies.  Kiwis contain relatively high levels of vitamin E and C when compared to commonly consumed fruits. One cup contains approximately 20% of your Vitamin E and over 200% of the recommended daily value for vitamin C.  

Vitamins C and E have both been shown to increase sperm motility and count on their own, but when they are consumed together their benefits are amplified.  Both vitamins are dietary antioxidants, but they don’t function in the exact same way.  They each target and reduce separate harmful free radicals which causes them to reduce inflammation in different and complementary ways .    

When taken in combination, vitamins C and E have been shown to more effectively improve semen parameters . 

Tomatoes – Lycopene

Whether they are sun-dried, fresh, or canned, tomatoes contain high levels of lycopene.  Lycopene is a naturally occurring chemical that gives fruits their red color.  Tomatoes are the richest known source of lycopene.  

In addition to making tomatoes red, lycopene may produce several different health benefits .  Specific to male fertility, lycopene has been shown to decrease sperm DNA damage and to improve count, motility, viability, and immunity .  Researchers believe that lycopene’s ability to improve these parameters indicates that it also causes a reduction of oxidative stress.  This makes spermatozoa less vulnerable to oxidative damage, which increases the chances of a normal sperm fertilizing the egg.

During studies that produced improvement in sperm parameters and pregnancy rates, participants were given 4-8 mg of lycopene supplements daily .  A regular tomato contains anywhere from 0.88mg to 7.4mg of lycopene.  Tomato puree contains 21.8 mg of lycopene and a serving of sundried tomatoes contains 45.9mg of lycopene!

Goji Berries – Another Natural Antioxidant

Goji berries are definitely the least well-known fruit on this list.  They are native to Asia and have been used in traditional medicines for thousands of years.  In China, Goji berries can be found in soups and as herbal tea.  In the United States, the popularity of Goji berries is on the rise.  They are now commonly found in different supplements and superfood blends.  

Goji berries are another high antioxidant fruit with protective benefits such as preventing free radicals from damaging DNA .  Goji berries are beneficial for male reproduction because their antioxidants may help protect the testis from harmful free radicals thus increasing the quality, quantity, and motility of sperm .  

Nutritional Chart of Fruits to Increase Sperm Count and Motility

Check out the chart below for nutritional information on the fruits mentioned in this article and a few bonus fruits.  As you can see, many of these fruits contain high levels of vitamin C and other antioxidants that can help increase your sperm count and motility.  All values in this chart are given as percentages based on the nutrient’s recommended daily allowances (RDAs) determined by the U.S. Department of Agriculture and based on 1 cup servings unless otherwise noted.

Other Tips to Improve Sperm Quality and Male Fertility 

While fruits do pack a nice punch of antioxidants that have been shown to increase sperm count, motility, and more, they are lacking in some key nutrients for male fertility. Here are some other nutrients to try and get in your diet, some helpful tips to ensure you’re getting enough, and some other things to consider on your journey to improve your count and motility.

• Get some selenium: Selenium is a micronutrient that is found in many keto-friendly foods like meat, eggs, poultry, and seafood. Selenium supports healthy sperm, so it is important to ensure you’re getting adequate amounts in your diet .
• Get some vitamin B12: Vitamin B-12 plays an important role in the development of all cells, including sperm but is found mostly in animal-based foods. Research has shown that vitamin B-12 can help improve semen quality, particularly sperm count and sperm motility .
  
• Acetyl L-Carnitine (ALC): ALC helps to drive sperm metabolism by providing readily available energy that is used for motility and maturation. While it can be found in meats at some level, research has shown that supplementing ACL in higher doses can help to improve sperm motility, morphology, and improve overall male fertility . 
• Zinc: Studies have shown that men with low zinc levels or deficiency are more likely to suffer from low testosterone and poor sperm quality resulting in reduced male fertility .  While zinc exists in avocado and quite readily in animal-based products, research has shown that taking zinc supplements can help to increase testosterone levels and the sperm quality of men with low zinc
• Quit Smoking: Smoking is bad for nearly every aspect of health, including fertility.  Numerous studies have sown that smoking negatively affects sperm’s motility, count, density, and other parameters .  
• Get enough sleep: Everybody needs sleep and good sleep supports healthy sperm.  Research has shown that poor sleep quality is correlated with lower total motility, progressive motility, concentration, total sperm count, and normal sperm morphology . 
• Avoid Soy: Soy products contain phytoestrogens which are known to damage sperm concentration .    
• Consider a Male Fertility Supplement:  Molecular Fertility supplements were designed by our team of fertility specialists to help support sperm count, motility, and overall sperm health. Supplements like Molecular Fertility’s Male Preconception+ and VivoMega Fish Oil are loaded with antioxidants and other nutrients that are difficult to obtain from diet alone and help support healthy sperm.    

The Bottom Line

Fruits contain many powerful antioxidants that have been shown to increase sperm count and motility. That said, they are lacking in many key nutrients and contain a boatload of sugar which can be counterproductive to your sperm-enhancing goals.

If you are concerned about getting appropriate amounts of the nutrients mentioned in this article without overloading on sugar you should consider taking a supplement like our own Molecular Fertility’s  Male Preconception+.

Good swimming folks!