Healthy diet for a dad-to-be
Apart
from investing in a few foods with aphrodisiac qualities, Dads-to-be should
also make sure they are eating nutritiously prior to conception. This is
because there is a direct link between what you eat and the quality of your
sperm. Have a look at our information on fertility…
Boosting sperm count
Zinc and folic acid have both been found to help boost sperm count because they
are essential to the creation of both DNA and sperm. You can buy both
supplements at most drugstores.
Brazil nuts
are rich in selenium, a mineral which boosts sperm production and improves
their swimming ability!
Lycopene, which is
found in tomatoes, helps produce healthy, agile sperm. You’ll get more of this
from cooked tomatoes or ketchup than from raw tomatoes.
Vitamin C
has been found to assist in the making of properly functioning sperm and stops
them from clumping together. Around 1000 mg of Vitamin C a day is enough.
Go organic
Declining sperm counts have been linked to hormones and pesticides that are
present in the food we eat. By going organic you can reduce your exposure to
these fertility-zapping chemicals.
What to avoid?
Smoking has been
linked to low sperm count and to sluggish sperm motility (that means how fast
they swim!).
Recreational drugs Long-term use of marijuana results in a low sperm count and
sperm that exhibit abnormal development – it can temporarily reduce the number
of quality sperm by 50 percent. Cocaine, heroin and ecstasy have all been
shown to have dramatic effects on fertility. Typical problems men can
experience while using these drugs are a reduced libido, abnormally shaped
sperm and a low sperm count.
Excessive alcoholconsumption
damages the intricate plumbing system of the male reproductive system. It can
harm your liver function, raise estrogen levels and interfere with sperm
development. Alcohol can also deplete the sperm-generating cells in the
testicles, so if you drink heavily, now is the time to give up. Have a look at our advice on lifestyle.
Too much exercise Men who exercise excessively (particularly cyclists) can reduce their sperm count due to
the heat that builds up in their testicles. Tight underwear or tight trousers
have both been associated with poor sperm count, because in order for the
testes to produce a sufficient quality of sperm the temperature of the testes
has to be lower than the core body temperature.
Nutrition
It’s very important for men to eat a nutritious diet prior to conception, and to try to cut out junk food and sugary
snacks. After all, the mom-to-be in their life will have to cut out alcohol and
some of the food she enjoys once she is pregnant, so the least potential dads
can do is give up a few of the key fertility-sapping foods for a few months
before sperm meets egg!
Protein
Incorporate white meat (turkey or chicken, no skin), fish, veal, lean beef and
tuna in your diet.
Complex carbohydrates are vital too: whole grain pasta, bread and oatmeal,
potatoes, rice and cereals all contain vitamins and minerals which help
encourage the flow of reproductive hormones.
Calcium helps the
functioning of your reproductive system so drink half-fat or skim milk, yogurt,
cottage cheese, broccoli and sardines.
Fruit and vegetables It is very
important to get your five portions of fruit and vegetables a day, not only
when you are trying to conceive but for your general health and wellbeing.
Fluids It’s
essential you keep your body well hydrated, as this helps to boost energy
levels. The average adult passes a liter and a half of urine a day and you lose
additional fluids via sweat. The Institute of Medicine recommends that men
consume around three liters (that’s around 13 cups of beverages) a day – this
can be water, milk or juice. Bear in mind that alcohol and caffeinated drinks,
such as coffee and soda, are diuretics and will stimulate your body to pass
more fluids. If you rarely feel thirsty and produce colorless or slightly
yellow urine you’re probably getting enough fluids.
If
you have any unanswered questions, use our answers page to get advice from other
parents or our resident experts for all those trying for a baby related issues
or concerns. If you are your partner are trying for a baby why not use our ovulation calculator, which can predict the days
she’s most fertile over the coming months?
The information in this feature is intended for
educational purposes only. If you have any concerns about your health, the
health of your child or the health of someone you know, please consult with a
doctor or other healthcare professional.
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Last Modified: 03/05/2007
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