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Dads-to-be: Diet Changes to Boost Your Fertility

Dads-to-be: Diet Changes to Boost Your Fertility

If you and your partner are trying to conceive, you know that her health and diet play a central role in fertility. However, you could be sabotaging your chance of conception with diet mistakes, and the foods you eat could even boost your fertility! Take a look at some of these diet changes you can make to up your odds of getting pregnant.

Cut the extra beers and cigarettes out of your diet. A few drinks are nothing to worry about, but if you're guzzling a six pack on the couch or overindulging with friends, you need to slow down. Alcohol consumption has been linked with low testosterone and sperm count, as well as increasing the number of abnormal sperm you produce. If you're a smoker, this is the best time to quit before the stress of the pregnancy and birth come into play. Smoking has been shown to cause a low sperm count, so the sooner you quit, the better your chance for conception.

You need to up your intake of certain vitamins. Vitamin C helps sperm move faster and prevent certain defects in your sperm that could hinder conception. Have an extra glass of orange juice each day and look for a supplement that contains vitamin C. Vitamin D can also increase your fertility, so make sure you're getting at least 400 micrograms each day. Foods like milk and salmon have a lot of Vitamin D, so reach for that extra filet if you and your spouse are trying to get pregnant.

We know women need folic acid for a healthy conception and pregnancy, but men do too. You need 400 micrograms each day, and you'll find folate rich foods like spinach and fortified breakfast cereals can help increase your chances. In women, folic acid can decrease the chances of a baby born with neural tube defects like spina bifida. In men, a shortage of folic acid leads to a low sperm count.

Ensure you're getting the calcium you need to conceive. Calcium helps your bones and teeth stay strong, and research has also shown that it gives fertility a boost make sure you're getting 1,000 mg each day in things like yogurt and skim milk.

Zinc is an important mineral that your body needs to produce healthy sperm and keep semen and testosterone levels at their peak. Even a short term deficiency in zinc can really reduce semen levels, so maintain your health with at least 11 mg per day. Stock up on foods like oysters, turkey and chicken and baked beans.


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