Diet for a healthy dad-to-be

Introduction

Diet for a healthy dad-to-be is essential, What you eat may have an impact on the quality of your sperm and overall fertility. Eat healthy for at least 3 months before planning for a baby as sperm takes 2.5 – 3 months to fully mature to gain the ability to swim forward in fertilizing an egg.

Diet for a healthy dad-to-be

• Fruits and Vegetables are rich in antioxidants, vitamins, and minerals, which help protect sperm from oxidative stress and improve overall sperm health.
• Whole Grains will provide essential nutrients like zinc, selenium, and D vitamins, which are crucial for sperm production and hormonal balance.

Zinc and selenium

Both zinc and selenium play an important role in conceiving. Low levels of zinc and selenium have been linked to poor sperm quality and a reduction in the sperm’s ability to move (motility). Food sources of zinc include baked beans and dark chicken meat. Selenium can be found in bread, fish, meat, eggs, and brazil nuts.

Vitamin D

The study showed that men who were deficient in vitamin D had less mobile sperm. Our bodies make vitamin D in response to sunlight. We also get it through eating foods containing vitamin D. Oily fish, and foods fortified with vitamin D. Almonds, Mushrooms, Egg yolks, Orange, and Dairy products.

• Vitamin B – Almonds, Cereals, Oats, Yogurt, Eggs, Spinach, Broccoli, Avocado, Potato, Sweet potato, Crab, Banana, Soya beans & Kidney beans
• Vitamin C – Orange, Lemon, Strawberry, Papaya, Pine apple, Kiwi, Mango, Guava, Tomato, Broccoli, Peas, Red & Green Bell Pepper (Capsicum), Cauliflower, Brussels sprouts and Cabbage.
• Vitamin E – Nuts especially Almonds, Pista and Hazelnuts, Spinach, Red Bell Pepper, Olives, Avocado, Broccoli, Pumpkin, Olive oil/Canola oil, Mango, Tomato, Kiwi, Dried Apricots, Dried Oregano, Sunflower seeds and Pumpkin seeds

Folic acid

Folate (vitamin B9), is important for men to make healthy sperm and is the naturally occurring form of folic acid such in Spinach, Broccoli, Asparagus, Papaya, Orange, Avocado, Berries, Beetroot, Carrot, Corn, Cauliflower, Whole-wheat Pasta, Almonds, Peanuts, Sunflower seeds, Flax seeds, all kinds of beans, peas and lentils.

Food to be avoided by dads-to-be

• Raw or half-boiled eggs
• Fatty diet and junk foods
• Coffee
• Alcohol

Lifestyle Tips for a Healthy Dad-to-Be

• Regular Exercise: Engage in moderate physical activity to maintain a healthy weight, improve blood circulation, and reduce stress.

• Quit Smoking: Smoking is harmful to sperm quality and overall reproductive health. Quitting can improve fertility.

• Manage Stress: Practice stress-reducing techniques like yoga, meditation, or deep breathing exercises, as chronic stress can impact fertility.

• Get Enough Sleep: Aim for 7-9 hours of sleep per night to support hormone regulation and overall health.

Also Read, Diet for Mom-to-be