The nutrients research links to healthier sperm, and the foods that provide them.
Several nutrients are associated in research with sperm quality: zinc, selenium, folate, omega-3 fatty acids, and antioxidants like vitamins C and E. A balanced, mostly-whole-food diet covers most of these.
Foods to lean on: leafy greens, nuts and seeds, fish, eggs, legumes, and plenty of colourful fruit and vegetables.
Heavy alcohol, smoking, and highly processed diets are consistently linked to poorer sperm parameters. Excess heat (frequent saunas, hot tubs, a laptop on the lap) can also temporarily lower count.
Diet supports fertility; it is not a guaranteed fix. Sperm take about three months to develop, so changes show up slowly. If you're trying to conceive, give it time, and see a doctor if it isn't happening.