12 Best Foods For Testicular Health

A man’s testicles play several important roles in a healthy sex life, libido, and fertility in men, as well as overall well-being. There is a trio of good reasons to care about the health of the testicles, including:

• The testicles are testosterone factories. This hormone is important for having a healthy libido and keeping and maintaining strong erections.

• The testicles produce sperm, so they’re critical to male reproductive health and for couples who are trying to have a baby.

• They can be subject to testicular cancer. This type of disease is rare, but testicular cancer is the most common cancer in young men ages 15 to 35 years old.

One of the best ways to promote testicular health is to eat a diet rich in foods that have robust levels of antioxidants. A harmful process known as excessive oxidative stress (sometimes called free radical damage) and the resulting inflammation can harm the testicles and lead to an elevated risk of testicular disease.

A small amount of oxidative stress is normal and helpful to the body. When oxidative stress goes into overdrive it can induce testicular damage and lead to problems with sperm health and fertility, as well as increase the risk of testicular cancer.

Antioxidants fight off oxidative stress, which can protect testicular health. This leads to healthier sperm, maintains healthy testosterone levels, reduces the risk of testicular cancer, and promotes overall well-being.

Foods for Healthy Testicles

A nutritious diet that includes antioxidant-rich foods is important for testicular health and overall health. Here are some of the best foods to boost antioxidant levels and improve testicular function:

Fatty Fish

Fish like wild salmon, mackerel, and tuna contain the omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which are healthy fats that improve testicular health. Research in animals and humans suggest that omega-3 fatty acids are important for male fertility. A review of several studies found better sperm quality in men who took omega-3 fatty acid supplements or who ate a diet rich in fatty fish compared to men who didn’t have a high omega-3 fatty acid intake.

Omega-3’s role in fertility in men makes sense since human ejaculate contains very high levels of DHA, and about 60% of polyunsaturated fatty acids in sperm are omega-3 fatty acids. DHA likely plays a role in sperm production.

Nuts and Seeds

Brazil nuts and walnuts are two good choices for testicular health. Brazil nuts are loaded with the mineral selenium. Sperm motility (the ability of sperm to move and swim toward an egg) and sperm count both improve in men who eat diets with a high selenium content.

Walnuts are a rich source of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. A study of 117 healthy men aged 21 to 35 years old compared the effect of adding 75 grams of whole-shelled walnuts/day to an otherwise unhealthy diet compared to eating the unhealthy diet without any tree nuts added. The study found eating walnuts improved sperm vitality, motility, and the shape and structure of the sperm (what scientists call morphology).

A limited amount of pumpkin seeds is beneficial for testicular health, since they contain zinc, which boosts testosterone production and supports sperm health. These seeds also have a high selenium content.

Tomatoes

Men who enjoy a slice of pizza or a bowl of spaghetti will be happy to know that tomatoes contain lycopene, a sperm-friendly nutrient that's also good for general health. Testicles contain relatively high lycopene levels compared to other parts of the body. As an antioxidant, lycopene protects sperm against oxidative damage and is good for testicular health. By doing so, it increases sperm count and viability, which increases the odds of a normal sperm fertilizing the egg and reduces the risk factors for male infertility.

Human studies in men reported improved sperm health and increased pregnancy rates in men given 4 to 8 mg of lycopene per day for three to 12 months. In addition, men who eat the most lycopene have better sperm morphology. Lycopene also protects the testicles after toxin exposure. Opt for organic tomatoes for the best protection against environmental toxins.

Carrots

Carrots contain high amounts of carotenoids, especially beta-carotene. Men who eat the highest amount of beta-carotene have higher sperm motility compared with men who eat the least.

Avocados

It shouldn’t be surprising that this tropical fruit is good for testicular health. They grow in pairs on avocado trees and they have a testes-like shape. That’s why the Aztecs named this tropical fruit after a word that means testicles.

Avocados are high in vitamin E and zinc, both nutrients that play a role in sperm health and male reproductive and sexual function. Zinc also is important in testosterone production.

Spinach

Spinach has high levels of folate, which gives blood flow a boost. Reduced blood flow to the penis is the leading cause of ED, responsible for at least 60% of cases (Cleveland Clinic). Men who have low blood levels of folate have an increased risk of severe or moderate ED. Spinach also contains magnesium, which raises testosterone levels in men and is good for testicular health.

Oranges

Oranges are a rich source of vitamin C and also contain vitamin E, two antioxidants that protect sperm against damage. Men who have a varicocele, an enlarged vein in the scrotum, often have problems making enough sperm and their sperm quality suffers, leading to infertility. In recent studies of men who underwent surgery for varicocele, vitamin C improved the motility and morphology of the sperm compared to the placebo.

Grapes

Like oranges, grapes have a lot of vitamin C. Another primary component of grapes is resveratrol, a plant-based compound known as a phytonutrient. Resveratrol may benefit testicular health and increase sperm production. At lower doses, it can also increase sperm motility. One study in 20 men found that taking a multivitamin supplement together with resveratrol improved sperm count and motility.

Oatmeal

High levels of the amino acid L-arginine are responsible for oatmeal’s blood-flow-boosting effects. L-arginine kickstarts the body’s production of nitric oxide, a substance that increases blood flow to the penis and makes erections harder. In diabetic patients with erectile dysfunction, patients given both L-arginine and the ED medication tadalafil experienced a significant improvement in erections and total testosterone levels compared to men taking either treatment alone.

Whole Grains

Replacing refined carbohydrates with high-fiber grains can play a role in keeping your weight trim and healthy. Obesity is linked to low sperm counts and increased oxidative stress, which can lead to a type of damage known as DNA fragmentation. Even without taking obesity into account, research found eating a healthy diet filled with high-fiber grains and the other foods mentioned in this article can improve the quality of semen and therefore enhance male reproductive health.

Pomegranate Juice

Research in men found that drinking pomegranate juice may lead to better erectile function. In rodent research, juice from pomegranates protected the testicles from oxidative stress caused by a toxin. In addition to supporting the male reproductive system, it also is good for the prostate gland and supports a healthy heart.

Dark Chocolate

Dark chocolate is rich in the amino acid L-arginine. As mentioned earlier, L-arginine increases blood flow to the penis, which leads to harder erections. A study in rabbits found that feeding the animals chocolate increased sperm production, indicating that it's good for testicular health.

Including all 12 of these foods in the diet can shore up the health of the testicles to ensure healthy sperm production and the ability to conceive a baby. Healthy testicles also lead to ample testosterone levels to boost libido and other aspects of male sexual health. If you’re concerned about the health of your testicles, it’s always a good idea to talk with your doctor.

Other Best Food for Testicular Health

Other foods that promote testicular health include:

• Sweet potato

• Garlic and onion extracts

• Curry powder

• Yellow Thai curry

• Yellow bell pepper

Frequently Asked Questions about Testicular Health

Here are some questions men ask about testicle health. Men having fertility issues or who are concerned about testicular cancer should always consult with their healthcare provider to get their most serious questions answered.

How do I know my testicles are healthy?

Healthy testicles are smooth, without any lumps or bumps, and should be firm, but not hard. They are usually roughly the same size, but often one can be slightly larger than the other. A soft tube known as the epididymis runs along the back of each testicle. If you notice any lumps, swelling, increased firmness, pain, or discomfort, make an appointment with your doctor.

What foods are good for the testicles?

The right foods that promote testicle health include those that contain antioxidants that protect the sperm from oxidative damage, as well as foods that play a role in healthy erections or testosterone production. These foods include:

• Fatty fish like salmon

• Nuts

• Tomatoes

• Carrots

• Avocados

• Spinach

• Oranges

• Grapes

• Oatmeal

• High-Fiber Grains

• Pomegranate Juice

• Dark Chocolate

What is a bad diet for the testicles?

Men who want to keep their testicles healthy should avoid certain foods. Although red meat contains a lot of zinc, which is good for fertility, eating processed red meat is also linked to infertility. Functional medicine doctors often recommend that patients avoid processed meat and eat organic, grass-fed meat to avoid the toxins found in processed beef.

Men can also consider avoiding coffee and pork products since both of these contain a mold toxin known as ochratoxin A, which is linked to testicular cancer. Grains also contain this toxin, but it’s found at especially high levels in coffee. One study of cereal grains and coffee imported into the U.S. found the toxin in 69% of roasted coffee samples and 15% of wheat samples.

What habits should I avoid to keep my testicles healthy?

Smoking cigarettes damages the sperm, decreases sperm count and motility, and leads to deformities in the sperm’s shape.

Excessive alcohol consumption is another bad idea for men who want healthy testicles. Alcohol is toxic to male reproductive health, including testicular function and semen quality.

Avoiding plastics and food packaging and eating whole, fresh food also is good for testicular health.