In general, the diet of a healthy father-to-be should be as balanced, varied and nutritious as the diet of a mother-to-be.

A balanced diet is extremely important. Research shows that poor eating habits and regular alcohol consumption, for example, can reduce the quality and quantity of sperm. Infertility is a problem for both men and women. It is reported that approximately 30 – 40% of infertility can be attributed to men. Nutrition could have a direct impact on sperm potency. Following a healthy diet could increase your chances of conceiving a child.

Specifically, dads-to-be should eat plenty of foods rich in vitamin C, get more zinc, and increase their intake of calcium, vitamin D, vitamin E, and L-arginine.

There are many factors that contribute to improving male fertility (some work more effectively in combination with others):

Fertility Promoters (in alphabetical order)

• Calcium – is a key regulator of sperm function. Improves the vitality and longevity of sperm.

Sources: low-fat milk, yogurt, cheese, hummus, broccoli, spinach, salmon, sunflower seeds, almonds, sesame seeds.

• Chromium: is an essential trace element related to the regulation of blood sugar and the hormone insulin. Severe chromium deficiency can interfere with normal growth and decrease fertility.

Sources: raw onions, romaine lettuce, tomatoes, honey, brewer’s yeast, oysters, liver.

• Coenzyme Q10: Is a nutrient used primarily by the body in energy production, but has been linked to increases in sperm count and motility.

Sources: beef, soybeans, mackerel, sardines, spinach, peanuts, vegetable oil.

• Essential Fatty Acids: Essential fatty acids have a critical effect on every part of the body, both important omega-3 and omega-6 families are components of nerve cells and cell membrane throughout the body. They act as hormonal regulators. Sperm tails contain high concentrations of omega-3 fatty acids, particularly DHA. Semen is rich in prostaglandins, which are produced from fatty acids. Diet alone can sometimes not provide a sufficient intake of essential fatty acids; supplementation with fish oils can help restore depleted omega-3 levels.

Sources: flaxseed oil, flaxseed oil, hemp oil, starfish oil, evening primrose oil, herring, salmon, mackerel, sardines.

• Folic acid (also known as folate): is a form of water-soluble vitamin B. Studies have shown that those most deficient in folic acid may have lower-quality, lower-density sperm. Folic acid is said to work more effectively in combination with zinc.

Sources: grains, wheat germ, spinach, liver, eggs, romaine lettuce, lentils, fortified cereals.

• L-arginine – is an amino acid found in the head of sperm, it is essential in the formation of sperm; it increases sperm count and quality, and also improves sexual desire and ejaculation.

Sources: In the food chain, arginine is found in chicken, turkey, and other meats.

• L-carnitine – is an essential amino acid for the normal functioning of sperm. Higher levels of L-carnitine equate to higher levels of sperm count and motility.

Sources: lamb, mutton, beef, pork, rabbit, chicken, cow’s milk.

• Niacin (also known as vitamin B₃) – is essential for energy production. It causes a huge release of histamine throughout the body which helps in proper circulation for long lasting erections.

Sources: liver, peanuts, chicken, tuna, salmon, peanut butter.

• Selenium: is an antioxidant that protects against sperm damage, maximizes sperm formation, and may reduce motility. Low levels of selenium have been found in men with low sperm counts. It acts synergistically with vitamin E.

Sources: Brazil nuts, tuna, beef, cod, turkey, noodles, egg, rice.

• Vitamin B₁₂ – is necessary to maintain fertility, improves low sperm count and sperm motility.

Sources: meat, dairy products, eggs, yeast.

• Vitamin C: reduces the risk of damage to sperm by protecting them from oxidative damage. It prevents sperm from clumping together by making them more mobile (clumping reduces fertility).

Sources: cereals, apple juice, grapefruit, orange, strawberries, asparagus, red cabbage, bell peppers, new potatoes, peas.

• Vitamin D – May help improve fertility because it aids in the absorption of calcium from the foods you eat.

Sources: low-fat milk, salmon, mackerel, cod liver oil, tuna, sardines, eggs, cereals.

• Vitamin E – increases fertility. The antioxidant properties are said to make sperm more fertile, protecting them from damage and increasing quality. Corrects the functioning of the hormone-producing endocrine glands, which influence growth, development and metabolic activity. Vitamin E is most effective when taken with another key antioxidant: vitamin C.

Sources: wheat germ, almonds, sunflower seeds/oil, safflower oil, hazelnuts.

• Zinc: It is involved in the health of the reproductive organs and prostate glands and in virtually all aspects of male reproduction. It is found in high concentration in sperm and is necessary to form the outer shell and tail of sperm. Even short-term deficiencies can reduce sperm volume and testosterone levels. Zinc is said to work more effectively in combination with folic acid.

Sources: pumpkin seeds, baked beans, chickpeas, muesli, oysters, extra lean ground beef, dark meat chicken.

It’s not always possible to obtain satisfactory levels of these substances through diet alone, taking supplements can sometimes be a good way to ensure adequate levels are maintained, but don’t overdo it..

Fertility inhibitors (in alphabetical order)

• Alcohol – can cause a decrease in sperm count and testosterone levels and contributes to the production of abnormal sperm. It can also lead to lower ratios of motile sperm. Alcohol also inhibits zinc, one of the most important minerals for male fertility. Eliminate or reduce alcohol consumption. While an occasional drink is generally considered safe, studies show that daily consumption of wine, beer, or spirits can be harmful.

• Caffeine: Like alcohol, it can prevent your body from receiving and absorbing nutrients, leading to problems with sperm count, abnormalities, and motility.

• Drugs: Recreational drugs such as marijuana and cocaine should be avoided. These can affect the brain chemistry responsible for the release of reproductive hormones. Drug use by a parent can also cause birth defects. It is also advisable to consult with your doctor about medications, as some of them can suppress the production and quality of sperm.

• Radiation and chemicals: Exposure to hazardous substances at work can also damage sperm, lower sperm count, and possibly cause genetic defects.

• Smoking: lowers sperm count, makes sperm slower, and increases the number of abnormal sperm. Smoking is also known to decrease the levels of vitamin C in our body.

• Stress: Even minimal stress can cause a man’s testosterone levels and sperm count to drop.

Recommendations to improve male fertility

Sperm is produced 24/7, but it takes about 72-90 days (up to 3 months) to produce mature sperm. It should be recognized that any changes in lifestyle, diet, etc. it takes time to take effect.

The basic message is that you need to commit to clean living and healthy eating for a few months, which means lots of fruits, vegetables, whole grains, low-fat dairy, lean meats, and a safer lifestyle. good way to father a child. It may be necessary to take some supplements to ensure optimal levels of minerals, vitamins, and fatty acids are obtained (link). In some cases, studies have shown that exceeding RDA levels is necessary to restore imbalances.

Terms used:

Motile sperm: They swim forward in an essentially straight line, but non-motile sperm progressively swim in a more abnormal path, like closed circles. They are less likely to find the target!

Sperm clumping: Related to sperm ‘clumping’ (when sperm stick together) reduces fertility.