Male fertility issues contribute to nearly 40% of all infertility cases worldwide. One of the most underestimated factors in male fertility is nutrition. What you eat directly affects your sperm health, including sperm count, motility, morphology, and DNA integrity. At Nucleus IVF, Wakad Pune, Dr. Pritam Sulakhe emphasizes the importance of a holistic approach, where lifestyle and diet play a vital role in fertility treatment.
In this blog, we’ll break down how your diet influences fertility, which foods to add or avoid, and how you can improve your chances of conception naturally.
Why Nutrition Matters in Male Fertility
Sperm production is a continuous process. It takes about 72-90 days for new sperm to mature, which means your current diet will impact your fertility three months from now. Proper nutrition fuels this cycle by supporting hormone production, reducing oxidative stress, and ensuring the quality of sperm.
“Healthy sperm starts with a healthy body, and that begins with your plate.”
Nutrients That Improve Male Fertility
1. Zinc
Supports testosterone levels and sperm development.
Sources: Pumpkin seeds, lentils, chickpeas, whole grains.
2. Vitamin C
Protects sperm from oxidative damage.
Sources: Citrus fruits, guava, strawberries, bell peppers.
3. Vitamin E
Improves sperm motility and protects sperm cell membranes.
Sources: Almonds, sunflower seeds, spinach.
4. Folic Acid
Helps in DNA synthesis and sperm structure.
Sources: Leafy greens, beans, broccoli.
5. Omega-3 Fatty Acids
Increases sperm count and motility.
Sources: Flaxseeds, walnuts, chia seeds, fish oil.
6. Selenium
Supports sperm motility and antioxidant function.
Sources: Brazil nuts, mushrooms, whole grains.
7. Coenzyme Q10 (CoQ10)
Boosts sperm energy production.
Sources: Organ meats, oily fish, whole grains.
What to Avoid in Your Diet
❌ Processed and Junk Food
High trans fats and additives harm sperm quality.
❌ Excessive Sugar
Leads to insulin resistance and hormonal imbalance.
❌ Alcohol & Smoking
Reduce testosterone and increase DNA fragmentation in sperm.
❌ Caffeine Overload
Too much coffee or cola can reduce sperm motility.
Small lifestyle changes can significantly impact sperm health over 2-3 months.
Recommended Daily Habits
Hydrate well: At least 2-3 liters of water per day.
Exercise regularly: Moderate activity 4-5 times/week.
Sleep well: 7–8 hours of restful sleep.
Limit plastic use: BPA in plastic affects sperm hormones.
Fertility-Friendly Meal Plan Example
Breakfast: Scrambled eggs with spinach + whole grain toast + a glass of orange juice
Snack: Handful of almonds and walnuts
Lunch: Lentils, brown rice, mixed vegetable curry + cucumber salad
Evening Snack: Fruit bowl (guava, berries, banana)
Dinner: Grilled paneer/tofu, sautéed greens, quinoa
☕ Avoid drinking tea/coffee immediately after meals; it reduces nutrient absorption.
When to Seek Medical Help
If you’ve been trying to conceive for over a year without success, it’s time for evaluation. Tests like the HSA Test and Semen Analysis offered at Nucleus IVF Wakad can help identify the root cause.
Look out for:
Low libido or energy
Difficulty in erection or ejaculation
History of infections or injuries
Irregular semen analysis reports
Our clinic offers discreet, professional male fertility assessments in Pune with results you can trust.
Why Choose Nucleus IVF for Male Fertility in Pune?
Comprehensive semen analysis and HSA testing
Customized fertility nutrition plans
Expert guidance from Dr. Pritam Sulakhe
Advanced lab and diagnostic technology
Located conveniently in Wakad, near Pimple Saudagar, Aundh, and Hinjewadi
Eat Right to Reclaim Your Fertility
Good nutrition is your first natural step toward better fertility. Whether you are starting IVF or just planning, your diet sets the foundation. At Nucleus IVF, Wakad Pune, we are here to help you prepare physically, emotionally, and nutritionally.
✉️ Book your consultation today with Dr. Pritam Sulakhe and take charge of your reproductive health.
Dr. Pritam Prakash Sulakhe
