Health Desk. Due to today’s fast-paced lifestyle and unbalanced eating habits, it has become common for men’s fertility to be affected. Experts say that proper nutrition and vitamins play an important role in increasing the quality and number of sperm.

1. Vitamin C

Vitamin C is a powerful antioxidant that protects sperm from free radicals. It helps in improving sperm motility and healthy morphology. Oranges, lemon, amla and green vegetables are major sources of Vitamin C.

2. Vitamin D

Vitamin D helps increase the male hormone testosterone, which is essential for sperm production. It is beneficial to spend 15-20 minutes daily in the sun and consume Vitamin D rich foods like eggs, fish, mushrooms and dairy products.

3. Vitamin E

Vitamin E is also an antioxidant which helps in increasing the age and speed of men’s sperm. It also helps in maintaining hormonal balance. Vitamin E can be obtained from nuts, seeds and green leafy vegetables.

4. Vitamin B12

Vitamin B12 plays an important role in increasing sperm count and energy levels. Meat, fish, eggs and dairy products are good sources. B12 deficiency can affect sperm production capacity and their quality.