Semen is rich in prostaglandin, which require essential fatty acids for production. Foods with essential fatty acids include: flax seeds, pumpkin seeds, sunflower seeds, walnuts, avocados, salmon and herring
Vitamin C (strawberries, kiwi, citrus fruits and blueberries) increases sperm quality.
Potassium also increases male virility. Foods with potassium include apple cider vinegar, apricots, figs, avocados, brown rice, pumpkins and squash.
Vitamin B12 is great for cellular sperm production. Try drinking more milk, or increase your consumption of dairy products.
Coenzyme Q10 is used for energy. Good sources include herring, mackerel, trout and pistashio nuts.
Zinc is crucial for sperm development. If you are low in zinc levels, you likely won't have a high sperm count. To increase your zinc, eat foods like brown rice, wheat germ, chicken, peas and eggs.
Selenium will also boost your sperm count. Broccoli, fish, eggs, asparagus, garlic and kelp are all high in selenium.
Men, want healthy sperm? Include these foods in your diet for optimum fertility