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A healthy preconception diet is crucial if you are planning to conceive
My partner’s diet & lifestyle

Dads-to-be diet changes boosting fertility

We used to think some nutrients, such as folic acid, were only important for moms-to-be. Scientists have now discovered that dads-to-be need some vitamins and minerals to help conception as well.

A healthy preconception diet rich in fruit and vegetables, which provides fiber, vitamins, and antioxidants, may be beneficial for both mom’s and dad’s fertility.

Male fertility – foods to avoid

  • Processed red meat, such as sausages, hamburgers and bacon, are not only a source of harmful fatty acids, but they contain preservatives and hormones that may disrupt men’s hormone-producing glands
  • Sweets like cookies, cakes and donuts, are a source of harmful trans fatty acids, which can make men less fertile
  • Fast food, unhealthy snacks, refined grain products (white pasta, bread, rice) and sugary drinks. Not only is this full of empty calories but can have a detrimental impact on sperm quality.

Male fertility – foods to embrace

  • Eat plenty of foods rich in vitamin C and other antioxidants – e.g. tomatoes, fresh orange juice, blueberries, goji berries, cranberries, artichoke (boiled), dark chocolate, pecan nuts…
  • Get enough zinc – e.g. oysters, extra-lean beef, shellfish, legumes (chickpeas, lentils, backed beans), eggs, seeds and whole grains
  • Fuel up on folic acid – e.g. fortified breakfast cereals, leafy greens or simply by taking a multivitamin supplement every day
  • Cut back on alcohol – an occasional drink is fine, but avoid more than two drinks a day, especially hart liquor.

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