Findings from new research suggest that eating two daily tablespoons of tomato puree or paste for 12 weeks improves sperm quality. This could be thanks to the fruit's high lycopene content, which may reduce oxidative damage, explains study author Elizabeth Williams, Ph.D., a senior lecturer at the University of Sheffield in England. Cook it in oil to increase absorption, she says.
Overall, follow the rule of three and seven and eat Mediterranean-style, prioritizing healthy fats, produce, and whole grains, adds Brian St. Pierre, RD, director of performance nutrition at Precision Nutrition in Scarborough, Maine.
The bottom line:
The healthier your diet, the healthier your sperm. Minimize processed foods and added sugars as much as possible.