1. Fruits:

   – Pomegranate:

Pomegranate is rich in antioxidants, which can help protect sperm from damage. It may also improve sperm motility and count.

   – Blueberries:

Blueberries are another fruit high in antioxidants, which may help reduce oxidative stress and promote overall reproductive health.

   – Citrus Fruits:

Citrus fruits like oranges, lemons, and grapefruits are high in vitamin C, which is important for sperm health and motility.

2. Supplements:

   – Coenzyme Q10 (CoQ10):

CoQ10 is an antioxidant that plays a crucial role in energy production within cells, including sperm cells. It may help improve sperm count and motility.

   – Zinc:

Zinc is an essential mineral for male reproductive health. It is involved in sperm production and has been linked to improved sperm count and quality.

   – L-carnitine:

L-carnitine is an amino acid that plays a role in sperm metabolism. It may enhance sperm count, motility, and morphology.

Additionally, maintaining a healthy lifestyle, including a balanced diet, regular exercise, managing stress, and avoiding excessive alcohol, smoking, and exposure to toxins, can contribute to overall sperm health.