Health Desk. The problem of fertility and sperm health in men is becoming common these days. Changes in diet and lifestyle are the main reasons for this. Experts say that the quality and quantity of sperm can be improved by proper diet. In such a situation, some natural elements, especially seeds, are proving to be a boon for men’s health and sperm health.

1. Pumpkin Seeds

Pumpkin seeds are an excellent source of zinc. Zinc balances the male hormone testosterone, which helps in increasing sperm count and movement. Eating 1–2 teaspoons of pumpkin seeds daily improves sperm quality.

2. Sunflower seeds

Vitamin E is found in abundance in sunflower seeds. This antioxidant reduces free radicals in the body and helps in keeping sperm healthy and fit.

3. Flax seeds

Flax seeds are a good source of omega-3 fatty acids. It is helpful in maintaining hormonal balance and increasing sperm mobility. Flax seeds can be taken in powder form or mixed in curd and smoothies.

4. Sesame seeds

Sesame seeds contain magnesium and antioxidants, which improve both sperm count and quality in men. Regular consumption increases sperm efficiency and vitality.