Tomatoes are the best food source of antioxidant lycopene. Many studies on male fertility have confirmed that lycopene can obviously improve the motility, activity and structure of sperm. Eating cooked or processed tomatoes can absorb lycopene more easily.

2 walnut trees

Walnuts are rich in omega-3 fatty acids. A study by the British Society for Reproductive Research found that eating about 75 grams of walnuts a day can improve the vitality, initiative and shape of sperm.

3 pumpkin seeds

Pumpkin seeds are rich in zinc, which plays an important role in sperm growth and testosterone production. Pumpkin seeds also contain other important minerals and vitamins.

4 Garlic and leek

Garlic, onion and leek are called "men's dishes". They not only have strong bactericidal ability, but also help to absorb B vitamins, promote sugar metabolism and relieve fatigue. The study found that men who eat more onions and vegetables have a lower risk of prostate cancer by half. Men should eat Allium vegetables at least three times a week.

5 blueberries

Sapindin and resveratrol contained in blueberries are powerful anti-inflammatory and antioxidant sources. Studies have shown that serine protease inhibitors can maintain some health indicators of sperm, such as vitality and quality; Resveratrol has been proved to improve sperm motility.

6 deep-sea fish

Foods rich in omega-3 fatty acids, such as sardines and salmon, can prevent blood coagulation and reduce triglycerides, which is particularly beneficial to the cardiovascular system, thus helping men to erect and reducing sexual dysfunction.

7 pomegranate

Pomegranate has always been considered as a super fruit because it is rich in antioxidants. Studies have shown that pomegranate can increase testosterone level, improve sperm quality and promote sexual desire of men and women. A study in Turkey shows that drinking pomegranate juice every day for seven weeks will improve sexual desire and sperm quality.

8 beef and mutton

Nutrition experts recommend that the daily zinc intake of men is15mg and that of women is11.5mg.. This is because male semen contains a lot of zinc, and zinc deficiency will affect the quantity and quality of sperm. In addition, zinc is not only a necessity for androgen synthesis, but also bears the heavy responsibility of protecting prostate. Foods rich in zinc include beef, mutton and aquatic products.

9 kinds of cruciferous vegetables

This vegetable is rich in organic sulfide and has always been a healthy model in vegetables. Cruciferae vegetables help prevent the spread of prostate cancer cells, and it is best to eat them raw or slightly cooked. It should be noted that when eating this kind of vegetables, you should chew them fully in order to better release the health-care ingredients.

10 dark chocolate

Dark chocolate can provide rich amino acid-L-arginine, which can increase the amount of ejaculation and improve the number and motility of sperm. And the higher the purity of chocolate, the better the effect.