Healthy diet guide 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.

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.

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 alcohol consumption 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.

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.

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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.