Several nutrient-rich foods can help improve sperm count and motility. Here are some of the best options:

1. Leafy Greens - Spinach, kale, and other leafy greens are high in folate, which helps enhance sperm health and motility.
2. Nuts and Seeds - Walnuts, pumpkin seeds, and almonds provide healthy fats, zinc, and antioxidants that support sperm production.
3. Fruits - Antioxidant-rich fruits like berries, oranges, and pomegranates help protect sperm from oxidative stress and improve motility.
4. Whole Grains - Oats, brown rice, and quinoa contain essential nutrients like zinc and folate, which contribute to sperm quality.
5. Eggs - High in protein and vitamin E, eggs protect sperm cells from damage and improve overall sperm health.
6. Fish - Fatty fish like salmon and sardines are rich in omega-3 fatty acids, which help increase sperm count and motility.
7. Dark Chocolate - Contains L-arginine, an amino acid that can improve sperm count and quality.
8. Garlic - Rich in selenium and vitamin B6, garlic can boost sperm production and improve motility.
9. Tomatoes - High in lycopene, an antioxidant that has been shown to enhance sperm motility and reduce DNA damage.

Incorporating these foods into a balanced diet can help improve male fertility naturally by boosting sperm count and motility.