Sperm Quality Improved Thanks to Consuming Healthy Fruits

Sperm Quality Improved Thanks to Consuming Healthy Fruits

When undergoing a fertility program, consuming fruits is necessary to improve fertility conditions. This includes improving sperm quality and repairing sperm motility. Successful fertilization is supported by healthy eggs and sperm.

Both play an important role in fertility conditions. There are many ways to maintain or improve fertility conditions, one of which is consuming fruits. Fruits contain various nutrients, such as vitamins, minerals, and others. Some types of fruits are even believed to improve quality and repair the movement (motility) of sperm.

Fruits to Improve Sperm Quality

The quality of sperm can be assessed by its count, morphology, size, and shape. Sperm motility refers to the movement of sperm cells as they reach the egg for fertilization. Meanwhile, semen volume is measured to ensure it meets the minimum standards for carrying sperm cells into the female reproductive system. Here are some types of fruits rich in nutrients and vitamins that can help improve sperm quality.

1. Banana

One of the good fruits for improving sperm quality is the banana. Some components in bananas This fruit, which has bright yellow skin, contains the enzyme bromelain, which is known to enhance male libido. Additionally, the vitamin A, vitamin B1, and vitamin C content in bananas can be useful in sperm production and boosting the immune system.

2. Avocado

If dads want to improve sperm motility, they can try consuming avocados. This fruit has several nutritional components, such as folic acid, vitamin B6, vitamin E, and healthy fats that are good for male vitality. Vitamin E in avocados can help sperm cells swim faster to reach the egg. Moreover, the vitamin E content can help improve sperm quality because it contains antioxidants that protect sperm from damage.

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3. Tomato

In addition to being easy to find, tomatoes are rich in components beneficial for reproductive health. The abundance of antioxidants in tomatoes makes them good for the immune system and can help increase sperm count, motility, and morphology.

4. Orange

You already know that oranges are high in vitamin C, right? Well, the vitamin C in oranges acts as a good antioxidant for male reproduction. According to research published in the journal Human Fertility, the antioxidants in vitamin C have been proven to improve sperm quality.

5. Strawberry

Just like oranges, strawberries are also rich in antioxidants, which are good for the development of healthy and high-quality sperm cells. The sweet taste of strawberries has a low glycemic index, making them a good alternative for dads who want to consume sweet foods that are low in sugar and calories.

These are the fruits that can improve sperm motility and quality. However, dads also need to complement their diet with other nutrients to ensure balance. Don’t forget to engage in regular exercise and avoid certain activities that can negatively affect sperm production.

This article has been medically reviewed by Dr. Chitra Fatimah.


  • Agarwal, A., Sekhon, LH. (2010). The role of antioxidant therapy in the treatment of male infertility. Hum Fertil (Camb). 2010 Dec;13(4):217-25.
  • Rahimlou, M., et al. (2019). Dietary Antioxidant Intake in Relation to Semen Quality Parameters in Infertile Men: a Cross-Sectional Study. Clin Nutr Res. 2019 Jul; 8(3): 229–237.
  • Sharma, RK., Agarwal, A. (1996). Role of reactive oxygen species in male infertility. Urology. 1996 Dec;48(6):835-50.
  • Agarwal, A., et al. (2014). Effect of oxidative stress on male reproduction. World J Mens Health. 2014 Apr;32(1):1-17

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