It’s not just about the woman — your plate matters too.
These nutrient-rich foods can increase sperm quality and fertility chances without pills.
Introduction: Fertility Is a Two-Way Street
When couples struggle to conceive, the focus is often placed on the woman. But science tells us something different: nearly 40% of infertility cases are linked to male factors such as low sperm count, poor motility, or weak sperm quality.
Here’s the good news—diet plays a huge role in male fertility. By eating the right nutrient-dense Nigerian foods, men can boost sperm health, increase energy levels, and improve overall reproductive wellness—naturally and without expensive pills.
Let’s explore the top local foods that can make a real difference.
1. Beans and Plantains
This everyday combo is more than filling—it’s fertility-friendly. Beans are rich in zinc, which is crucial for sperm production, while plantains (especially unripe ones) provide magnesium and vitamin B6 that improve testosterone levels and blood flow.
🟡 Why it works:
- Zinc improves sperm count and motility
- Magnesium supports testosterone production
- Plantains boost stamina and energy
💡 Pro tip: Pair beans porridge with unripe plantain and leafy greens for maximum fertility benefits.
2. Oysters and Catfish Pepper Soup
Oysters may not be common in every Nigerian kitchen, but they are nature’s top source of zinc—the ultimate sperm mineral. For a more accessible option, catfish pepper soup provides protein and omega-3s, which improve sperm cell membrane strength.
🟡 Why it works:
- Zinc from oysters is vital for sperm volume
- Omega-3 fatty acids improve sperm shape and motility
- Pepper soup spices improve circulation and stamina
💡 Pro tip: Enjoy spicy catfish pepper soup once or twice a week for warming, fertility-enhancing benefits.
3. Tiger Nuts, Dates, and Coconut Mix (Kunu Aya)
This natural trio is famously called a “man’s booster”—and with good reason. Tiger nuts are loaded with arginine, an amino acid that improves blood flow. Dates provide natural sugars for quick energy, and coconuts add healthy fats that balance hormones.
🟡 Why it works:
- Arginine enhances erectile function
- Natural sugars boost stamina without energy crashes
- Healthy fats support testosterone balance
💡 Pro tip: Blend tiger nuts, dates, and coconut into a milk drink (kunu aya) for a delicious, fertility-friendly energy drink.
4. Walnuts and Groundnuts
Nuts are small but mighty when it comes to male fertility. Walnuts, in particular, are rich in omega-3 fatty acids, antioxidants, and selenium—all linked to stronger, healthier sperm. Groundnuts are a great local source of vitamin E, which protects sperm from oxidative stress.
🟡 Why it works:
- Selenium boosts sperm motility
- Vitamin E protects sperm from damage
- Omega-3s improve sperm quality
💡 Pro tip: Snack on a handful of roasted groundnuts or walnuts instead of biscuits or chips.
5. Leafy Vegetables (Ugu, Efo Riro, Oha)
Dark leafy greens are fertility superheroes. They’re packed with folate (vitamin B9), which is essential for healthy sperm DNA, and antioxidants that reduce sperm damage. Ugu (pumpkin leaves) and oha are especially rich in iron and vitamins A and C, boosting overall reproductive health.
🟡 Why it works:
- Folate supports sperm DNA integrity
- Antioxidants protect against cellular damage
- Iron improves energy and circulation
💡 Pro tip: Eat leafy green soups with low oil and lean protein for a fertility-focused meal.
Other Fertility-Friendly Habits for Men
- Stay hydrated: Water improves semen volume and overall health
- Cut back on alcohol: Excess drinking lowers testosterone
- Limit processed foods: Junk food increases oxidative stress
- Stay active: Moderate exercise boosts blood flow and hormone balance
Meal Plan Example for Male Fertility
- Breakfast: Oats with banana, groundnuts, and honey
- Lunch: Beans porridge with unripe plantain and ugu
- Dinner: Oha soup with lean goat meat and oat swallow
- Snacks: Walnuts, dates, tiger nut milk
Boost Fertility the Natural Way with Foodnify
Conception is a journey—and the right diet can make all the difference. With Foodnify, you don’t need to stress about what to cook. From beans porridge and vegetable-rich soups to fertility-friendly tiger nut drinks, our verified chefs prepare meals designed to nourish your body and boost your fertility chances.
👉 Download the Foodnify app today and start eating your way to fatherhood—one nutrient-rich plate at a time.
