11 Best Foods to Increase Male Fertility Naturally in India

In India, male fertility is a common yet undiscussed issue. Data by the Indian Council of Medical Research shows that one in every four couples in India suffers from some form of infertility.

Of these, around 10-15% are due to male infertility. Many men shy away from taking medical visits, thinking they are physically fit and fine. But various internal factors can lead to a decrease in your fertility. It can be due to your testosterone not increasing, low sperm count or other factors as well.

Now the question is, you are facing an infertility issue, but what are you doing to cope with it? In this blog, we will know how men can increase their fertility naturally at home with the right diet and lifestyle. 

11 Best Foods to Increase Fertility in Males 

1. Walnuts 

Nutritional Powerhouse Inside 

• Omega-3 fatty acids, such as omega-6 polyunsaturated fatty acids

• Plant-based omega-3 alpha-linolenic acid

• Folate

• Antioxidants like vitamin E, zinc, and selenium

• Low concentration of saturated fats

• Large concentration of proteins, fibres, vitamins, minerals, and bioactive compounds 

Benefits

• It helps in efficient blood flow to the genitals.

• It improves sperm motility and morphology in men

• It enhances the probability of improving fertility in men

• Helps with the development of sperm

How to include it in your diet? 

Eat them by the handful, or chop them up over salads, and add them to your muesli.

2. Eggs 

Nutritional Powerhouse Inside 

• Energy

• Protein

• Fat

• Phosphorus

• Potassium

• Sodium

• Calcium

• Retinol (Vitamin A)

• Vitamin B1

• Vitamin B2

• Carotenoids

• Beta-carotene

Benefits for Male Fertility 

• The omega-3 content in eggs helps improve fertility 

• Vitamin D in it helps increase the production of testosterone

• Increases sperm count and motility.

• Protect sperm cells from the free radicals

How to include it in your diet? 

• Including semi-cooked eggs can be more nutritious 

• Eat it boiled or in poached form

3. Green Leafy Vegetables like Spinach 

Nutritional Powerhouse Inside

• Protein

• Calcium

• Iron

• Magnesium

• Potassium

• Vitamin A

• Folate

Benefits for Male Fertility 

• Helps with the healthy development of sperm 

• Reduces the likelihood of chromosomal abnormalities in sperm

• Increases testosterone count naturally 

How to include it in your diet?

• Eat one cup of boiled spinach or combine it as part of a meal

• Combine at least 1 cup of lightly steamed spinach with garlic and lemon

4. Bananas 

Nutritional Powerhouse Inside

• Vitamin A, B1 and C

• An anti-inflammatory enzyme called Bromelain 

• Vitamin B6

• Fiber

• Potassium

• Magnesium

• Vitamin C

Benefits for Male Fertility

• Helps in improving sperm quality 

• Helps reduce oxidative stress 

• Naturally increases desire and drive 

• Helps with erection 

• Reduces sperm DNA damage

How to include it in your diet? 

• Eat 1 ripe banana, can combine it with soaked almonds or walnuts for better results. 

• Continue for at least 8–12 weeks for noticeable improvement in sperm quality, count, and libido.

Read Also>>> Best Ayurvedic Medicines for Male Infertility, Sperm Motility & Count

5. Garlic

Nutritional Powerhouse Inside

• Selenium 

• Allicin

• Vitamin B6

• Traces of thiamin, riboflavin, and niacin

• Vitamin C

• Manganese

Benefits for Male Fertility 

• Regulates male hormones

• Protects the sperm from damage

• Improves blood circulation to reproductive organs

• Brings Natural Hormonal balance

• Reduce DNA-related sperm damage 

How to include it in your diet? 

• For best results, Crush 1–2 raw garlic cloves and consume them with warm water on an empty stomach in the morning.

• Avoid exceeding 2 cloves/day for extended periods, in case it irritates your stomach.

• Or use it as an ingredient while making meals.  

6. Oysters

Nutritional Powerhouse Inside

• Zinc

• D-aspartic acid

• Taurine & omega-3s

• Copper, selenium, B12
  

Benefits for Male Fertility 

• Being rich in zinc, it prevents testosterone levels from dropping 

• Improves the quality of erection

• Improves both sperm quality and quantity 

• Improves mood and regulates oxidative stress 

How to include it in your diet? 

• Start with 2–3 medium-sized fresh oysters (raw or lightly steamed)

• Take 2–3 times per week, preferably during dinner with a squeeze of lemon.

7. Asparagus 

Nutritional Powerhouse Inside

• Folate

• Vitamin C

• Vitamin E

• Glutathione (antioxidant)

• Zinc

• Selenium

• Fiber

Benefits for Male Fertility 

• Zinc and folate in it help with spermatogenesis, the process of sperm creation.

• Reduces oxidative stress and the chances of infertility

• Helps in healthy ejaculation

• Leads to improvement in sexual drive  
  

How to include it in your diet? 

• Take 1 small bowl (6–8 spears) of asparagus

• Lightly steam with a pinch of lemon or black pepper to enhance the taste 

• Consume 3–4 times per week

8. Oranges 

Nutritional Powerhouse Inside

• Vitamin C

• Folate

• Potassium

• Flavonoids (Hesperidin, Naringenin)

• Fiber

• Beta-cryptoxanthin

Benefits for Male Fertility 

• Helps with better sperm concentration and movement 

• Promotes the development of a healthy embryo 

• Provides essential nutrients to the testicles 

• Prevents sperm DNA damage 

How to include it in your diet? 

• Consume 1 whole medium-sized orange (with pulp) routinely

• Take it in the morning or as a mid-morning snack 

9.  Fenugreek 

Nutritional Powerhouse Inside

• Furostanolic saponins

• Magnesium

• Zinc

• Iron

• Fiber

• Trigonelline & Diosgenin

Benefits for Male Fertility

• Contains Furostanolic saponins, which boost testosterone levels 

• Enhances sexual arousal, stamina, and performance

• Supports a healthy testosterone-to-estrogen ratio 

• Reduce internal inflammation

• Improves blood circulation around reproductive organs 

How to include it in your diet? 

• Soak 1 teaspoon of fenugreek seeds in water overnight. 

• Consume the soaked seeds and the water on an empty stomach every morning.

10.  Quinoa 

Nutritional Powerhouse Inside

• Zinc

• Magnesium

• Folate (B9)

• Protein

• Iron

• Vitamin E

• Fiber

Benefits for Male Fertility

• Supports a healthy spermatogenesis process

• Magnesium in it raises testosterone count 

• Enhances the quality of erection

• Deliver essential nutrients to the testes 

• Maintain hormonal balance 
  

How to include it in your diet? 

• Eat 1 bowl of cooked quinoa, 4–5 times a week.

• Combine with vegetables and legumes for complete nutritional support of fertility.

• Can include it as part of your lunch or dinner 

11. Pumpkin Seeds 

Nutritional Powerhouse Inside

• Zinc

• Magnesium

• Protein

• Antioxidants (Carotenoids, Lignans)

• Omega-3 fatty acids (ALA)

• Vitamin E

• Iron
  

Benefits for Male Fertility

• Improves sperm volume, morphology, and motility

• Increases free testosterone levels.

• Improves prostate and reproductive health

• Reduces stress and inflammation 

How to include it in your diet? 

• 1 tablespoon of raw, unsalted pumpkin seeds daily

• Take it as mid-morning or as an evening snack.

Does diet help with increasing male fertility? 

Yes, diet plays an important role in increasing male fertility. It helps to boost testosterone and sperm count. A high-fat diet affects the structure of spermatozoa, and the development of offspring and their health in later stages of life.

Also, avoid these foods to increase your male fertility!

• Excessive intake of saturated fats and trans-fatty acids

• High glycaemic index foods

• Foods with low nutritional density

• Foods deficient in whole grains

Conclusion 

Making the right food choices is essential if you are aiming to naturally increase your fertility through diet. Infertility can occur to any man; however, the concern is not why it happened to you, but what you are doing to cope with it.

There are natural ways to increase it; you can take the support of Ayurveda if you are looking for a safer and effective solution. Align the natural treatment with the right diet and lifestyle. We have shared the list of foods that you can try to include in your diet.

Next, modify your lifestyle with daily exercise, which can improve both your stamina and performance. Have any other health concerns? Then visit our blog for a natural solution.