Quality sperm health is really important for natural pregnancy to take place. If you have been having one challenge or the other with your sperm, this piece will help you. 

In this article, we will be discussing important fruits you should always snack on as a man to help improve your sperm health.

You can also click here for a dietary guideline for general male fertility improvement. 

Male fertility is largely dependent on the quality of sperm produced, motility, sperm dimensions and various other parameters that allow for a successful fertilization.

All of these can be affected by your diet, some environmental and lifestyle factors that are associated with male infertility.

It is important for all men, either facing fertility challenges or not, to always work on improving their sperm health. Living a healthy lifestyle and making healthy dietary choices are important, as they are associated to general wellbeing.

On this note, below are some important fruits you need to add to your daily diet that can help you improve your sperm health;


Avocados for Boosting Sperm Health

Avocado for sperm health

Let’s start with an interesting fact about avocado. The fruit was discovered around 500BC by the Aztec who named it ãhuacatl which means Testicles.

This is because it comes in pairs on the avocado tree, its shape and texture feels like that of a testicle.

Also called pear, avocado is a bright green fruit with a large pit and dark leathery skin. It has a round brown seed embedded in it. Raw avocado flesh is 73% water, 15% fat, 9% carbohydrate and 2% protein. It contains several Vitamin B and vitamin K with moderate amount of vitamin C, E, and potassium.

The vitamin E in avocado has been found to improve sperm quality in men. It also contains Zinc, an essential mineral that helps improve sperm health, testosterone production and fertility.

Avocados have the highest amount of Folate, an essential nutrient for sperm health that plays a vital role in spermatogenesis (the development of sperm cells).

It can be made into smoothies with other fruits added, it can be used as dressing on salad, or used as spread in toast bread or sandwich.



guava for sperm health

Guava has the most vitamin C content in all fruit. It is a very delicious fruit, packed with a lot of nutrients. The vitamin C in guava is a powerful antioxidant that helps to improve sperm health.

A research carried out on men supplemented with vitamin C shows that there was a 92% improvement in sperm motility, a 100% improvement in sperm count, and a 55% decrease in deformed sperm cells.

Guava can be eaten raw or made into juice or smoothie. And the seed can be made into oil for cooking.


Tomatoes for Quality Sperm Health

Tomatoes are edible fruit botanically classified as a berry. It contains lycopene, a natural chemical substance that gives fruit their red colour. Tomatoes has the highest amount of lycopene in all fruits.

Lycopene has several different health benefits.

For male fertility, lycopene has been shown to decrease sperm DNA damage and to improve sperm count, motility, viability, and immunity.

Tomatoes can be consumed raw or cooked, used as sauce, salad and drinks.



Kiwi for sperm health

Kiwis are small fruits that are fully flavour packed and have a lot of health benefits. Their green flesh is sweet and tangy. It’s also full of nutrients like vitamin C, vitamin K, vitamin E, folate, and potassium.

All of these nutrient have been found to help improve sperm health for successful fertilization.

Kiwi fruit may be eaten raw, made into juices, used in baked goods, prepared with meat or used as a garnish. The whole fruit, including the skin, is suitable for human consumption. However, the skin of the fuzzy varieties is often discarded due to its texture.



Banana for male infertility

Bananas are the most popular fruits in the world. They contain essential nutrient that are useful to the body.

Specific to male fertility, they are rich sources of antioxidant, vitamin B6, A and C that help to improve sperm count and motility.

Also they contain Bromelain, an enzyme that helps to boost the level of testosterone.

Bananas can be eaten raw, boiled or fried into plantain, made into flour for your swallows, made into smoothie or added as an ingredient when making parfait.


Bell Pepper

Popularly called Tatashe by the Yoruba part of Nigeria, bell pepper is a type of fruit because it contains seeds. They come in three colours, green, yellow and red.

They are excellent sources of vitamin C and vitamin A, as well as vitamin B6, folic acid and fibre. These nutrients are important for all males to enhance their sperm health.



Blueberries are popular delicious fruit. They are low in calorie and high in different nutrients including vitamin K, C, manganese among others. They are also excellent source of antioxidant, which protects the body from free radicals that can damage sperm cells.

Blueberries are sold fresh, puree, juice, or dried or infused berries. These may then be used in a variety of consumer goods, such as jams, snack foods, or as an additive to breakfast cereals.


Oranges for Quality Sperm Health

orange for sperm health

Oranges are low-calories, delicious citrus fruit. They are a rich source of Vitamin C. One cup of oranges contains about 160% of the recommended daily value for vitamin C.

Vitamin C helps protect the body from infection, cell damage from free radicals and boost sperm health.

Oranges can be eaten raw, made into juice or used as flavour.


It is recommended to consume at least five servings of different types of fruits in a day to meet your daily recommended value for most nutrients. Fruits contain a lot of nutrient and should be consumed on daily basis, especially by men suffering from one male infertility challenge or the other. 

This article has been composed to help you make healthy choices when considering fruits that can help improve your sperm health in order to boost your fertility as a man.

Use the comment box below to ask us questions about this write-up or male infertility in general.

Our team of experts is always available and ready to help. That’s why our firm (Plan B Wellness Limited) has decided to dedicate the whole of this website to male fertility issues alone. 

Plan B Wellness office address


WhatsApp, Call, SMS: +2348099666658, +2348099666648

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