What should fathers eat to have a healthy baby?

Genetic, environmental and behavioral influences all play an important role in male fertility. Nutrition is also very important to men's health. Many scientific studies have shown that diet can have major effects on male fertility.

Other research has shown that men who are heavily alcoholic are at risk of a decline in sperm quality. If you drink alcohol, don't drink more than one or two drinks a day. There is no specific evidence to prove whether drinking coffee harms your fertility or not. However, it's best not to have more than one cup or two of coffee a day if you want to have a baby fast.

Your diet as well as that of your partner should be balanced, varied, and nutritious. Research shows that a healthy diet that includes lots of fish, vegetables, and whole grains can help keep sperm healthier and more active. On the other hand, a diet rich in trans fats can reduce the sperm count in semen.

Here are some tips for prospective fathers:

Eat more foods high in vitamin C

Foods high in vitamin C and other antioxidants help prevent defects in the sperm and increase sperm motility. A 250 ml glass of orange juice contains about 124 milligrams of vitamin C and you should try to get at least 90 mg of vitamin C per day and get more if you smoke (at least 125 mg of vitamin C).

You should try to get the necessary amount of zinc

A lack of zinc can cause sperm to stick together and lead to infertility. Great menus that get you 11 mg of zinc daily will include oysters (six oysters on average contain 16 mg of zinc), lean beef tenderloin (4.8 mg of zinc per 100 grams of meat), and baked beans ( 3.5 mg per 1 cup serving) and chicken (2.38 mg of zinc per 100g serving).

Add the necessary amount of folic acid

Studies show that men with low folic acid in their blood have weaker sperm, while women with low folic acid levels have a higher risk of having a baby with a neural tube birth defect. You should get at least 400 mcg of folic acid daily, whether from breakfast cereals, green leafy vegetables, legumes, orange juice, or taking folic acid or multivitamin supplements.

You need to stop (or cut back on) drinking

Occasional drinking doesn't do any harm. But studies show that drinking alcohol , beer, or spirits every day can lower testosterone levels and sperm count and increase sperm abnormalities during your ejaculations.

You should take a multivitamin every day

A pill is no substitute for a healthy diet, but it can help you make sure you're getting the right amount of nutrients your body needs.

Nutrition directly affects sperm health of men. Research shows that a poor diet and regular alcohol consumption can reduce sperm quality and quantity, making it more difficult for a partner to conceive. The cause of infertility can come from the wife or husband, of which about one-third comes from the man. Therefore, maintaining a healthy diet and lifestyle can increase your partner's chances of getting pregnant and keep your baby healthy at birth.