Dear Dads-to-be… you do not have to eat less, you just have to eat right!

We often talk about women’s fertility diet, but what we should know is that 35% of infertility cases are attributed to male infertility. A man’s diet is equally as important as a woman’s diet during the pre-conception stage, especially if the couple is facing any kind of fertility issues.

Important Nutrients for healthy Male fertility:

Folic Acid: A recent study recommends that folic acid can benefit sperm health. Men with low levels of folate were at a high risk for sperm that contains too little or excessively numerous chromosomes. If an egg is fertilized with one of these abnormal sperm it could result in a birth defect such as Down Syndrome, or an increase risk of miscarriage. The following foods can help you obtain your recommended amount of folic acid intake and one serving a day of any of these foods provides approximately 50-90% of your daily needs.

Leafy green vegetables, such as spinach

Citrus fruits, such as orange juice

• Beans
• Breads
• Cereals
• Rice
• Pastas

Vitamin C:

Vitamin C (2,000 to 6,000 milligrams daily) helps prevent sperm from clumping or sticking together, improving the chances of fertility and helps sperm from Oxidative Damage. Some of the foods that are rich in Vitamin C, should be eaten raw examples include papaya, bell peppers, broccoli, Brussel sprouts, strawberries, oranges, kiwifruit, cauliflower, kale.

Remember, drinking store-bought orange juice will not help increase your Vitamin C levels as it’s been pasteurized at high levels and lost its entire DNA protecting abilities; orange juice should be consumed fresh pressed only.

Zinc:

Zinc was shown to increase testosterone levels, sperm count and sperm motility. Zinc deficiencies are commonly found in both men and women. The reason behind this is that when food is cooked or processed, the zinc content in it can be damaged so we should eat at least 50% raw foods like sesame seeds, raw pumpkin seeds and green peas as we cannot have meat, beef, lamb ,oysters, shrimp raw.

B12:

B12 is one such vitamin that can influence male reproductive health. B12 is an important nutrient that needs to be supplemented to make sure you are getting enough regardless of the state of your digestive system. Some of the best natural sources of B12 include fish, shellfish, beef, fortified cereals and soy products, low-fat dairy, cheese, poultry, and eggs. There are plenty of multivitamins including the B-group vitamin complex that can help ensure that the body has sufficient access to these important compounds.

L-Carnitine:

L-Carnitine is an important nutrient for men to support their energy, stamina and sperm health. L-Carnitine has been reported to increase sperm health by providing the protection the body needs to counteract free radical damage. Foods rich in L-Carnitine include nuts, seeds, and many vegetables, including artichokes, asparagus, beet greens, broccoli, Brussels sprouts, collard greens, garlic, mustard greens, okra, and parsley.

Here are some fertility diet tips for healthy male fertility:

• Snack nuts and seeds daily
• Eat at least one large green salad per day
• Add more green vegetables to your meal
• Get enough zinc
• Stick to fresh juices rather than packed one
• Cut down on Alcohol
• Eat plenty of foods higher in Vitamin C and anti-oxidants