These foods can improve quality of your sperm

If you are trying to conceive, be aware that your diet can affect your fertility. Find out which foods could improve the quality of your sperm.

We often tend to think that the mother's diet is the only determining factor in the conception of a child and the good health of the foetus. But did you know that the father's lifestyle is just as important? Here is a list of foods to improve the quality of your sperm.


Your best allies are foods that are very rich in omega-3. An acid found in oily fish (mackerel, salmon, sardines) and in walnut and rapeseed oils.

Salmon is rich in Omega-3 Unsplash, Caroline Attwood

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Antioxidants are beneficial for male fertility. They are made up of vitamins and are mainly found in fruit and vegetables. Here is a list of all the foods you can enjoy without feeling guilty: aubergines, ginger, dark chocolate, walnuts, almonds, carrots, sweet potatoes and spinach. You can also indulge in zinc-rich products such as eggs and seafood.


A real asset for couples who wish to conceive, magnesium is used to combat stress and fatigue. It is present in cereals and legumes (beans, chickpeas, lentils). It can also be taken in capsules.

Chickpeas are rich in magnesium Unsplash, Deryn Macey

Foods to avoid

Consuming too much alcohol, coffee, red meat or sugar can reduce your fertility and therefore your chances of having a baby. Soy products (sauce, tofu, drinks, steak) are also a hindrance.

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