Eat red and orange food for good sperm health, says Dr Anand Patel

Neil Shaw
·2-min read
Watermelon is good for your fertility
-Credit: (Image: Getty)


With sperm counts significantly dropping and the World Health Organisation declaring infertility as the third most common disease after cancer and cardiovascular health, sexual health function and OVA’s Medical Advisor Dr Anand Patel explains why it’s critical to improve sperm health.

Dr Anand said: “ Studies have shown that in the last 40 years average sperm counts have dropped from 100 million per ml to an average of 48 million per ml, and at this current rate of decline we could be functionally infertile by 2045. As we develop a further understanding of why this happens in the first place, we can learn from findings and then make adjustments where we can to help with our sperm health and help to slow down this decline.”

With sperm having the ability to regenerate within three months, Dr Anand and OVA explain how sperm can be made stronger with diet and lifestyle changes. For optimal sperm health, the Mediterranean diet is highly recommended:

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Colourful Foods for Antioxidants:

  • Red Foods: Tomatoes and watermelon are rich in lycopene, which may help protect against poor sperm morphology.

  • Orange Foods: Carrots, squash, and sweet potatoes contain beta carotene, which has been shown to improve motility.

  • Omega-3 Fats: Found in oily fish, nuts, seeds, and olive oil, omega-3 fats are associated with improved sperm count, motility, and morphology.

  • Key Nutrients: Vitamins D, C, E, and CoQ10, as well as zinc and selenium, can significantly improve sperm count and quality.

Dr Anand said: “For people who are unable to optimise their sperm health through their eating habits, brands like OVA are paving the way for people to take control through supplementation of vital vitamins and nutrients, which can help in supporting male hormonal health and maximising sperm production and quality.”

In addition to nutrition advice the experts also recommend some lifestyle changes for healthy sperm:

  • Stay cool and avoid heat exposure:

  • Reduce exposure to electromagnetic radiation:

  • Wear loose underwear:

  • Minimise plastic use:

  • Stay hydrated:

  • Avoid smoking, excessive alcohol, and drugs:

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