The influence of diet on fertility
Just as women should take care of their diet when trying to get pregnant, men should also pay attention to their diet to improve the quality of their sperm.
Spanish researchers published a study on the subject stating that semen quality depends on dietary antioxidants. These are molecules found mainly in fruits and vegetables, capable of delaying and preventing the oxidation of other molecules.

By consuming foods rich in antioxidants, such as citrus fruits, peppers or spinach, the oxidative process that ages cells, damaging semen quality, is reduced and sperm concentration, mobility and morphology are improved.
This is not the first time that the consumption of fruits and vegetables has been linked to improving male fertility, which seems to reinforce the theory that adding five daily portions of these foods helps prevent the lack of vigour of sperm.
Male fertility has declined significantly in recent decades. It is no coincidence.

Bad eating habits have a lot to do with this. So, to keep this in mind if you are planning to have a baby, some of the foods that contain antioxidants are:
Fruits: strawberries, raspberries, cherries, kiwis, grapes, blueberries, plums, citrus fruits, papayas, apples, pineapples, avocados.

Vegetables: garlic, leeks, spinach, lettuce, carrots, tomatoes, onions, peppers, chili peppers, pumpkin, broccoli, cabbage, watercress.
Others: legumes (peas, corn, lentils, chickpeas), nuts (walnuts), vegetable oils, cereals, fish, meats and dairy products.