When a couple is trying to conceive a child, a man's diet is just as important a factor as a woman's diet. According to American Dietetic Association, infertility affects one in every six couples, and in one third of these couples the infertility is related to the man. There are several causes for male infertility, including slow moving sperm, low sperm count and abnormal shape and size of sperm. According to American Dietetic Association, if you are having problems with low sperm count, eating a healthy diet may help increase the volume of your sperm.
Fruits and Vegetables
You will need to make healthier choices in your diet to help increase your sperm count. Begin with adding more fruits and vegetables. According to American Dietetic Assosiation, you should consume at least two and a half cups of vegetables and two cups of fruit each day. Include green leafy vegetables, yellow and purple vegetables, apples, oranges, kiwis, blueberries and melons. Include whole grains such as those found in oatmeal, whole grain breads and brown rice. According to American Dietetic Association, you should be getting five one ounce servings of whole grains throughout the day
Meat and Dairy
Although dairy is healthy and full of important vitamins and minerals, it can also be full of unhealthy fats. To get the benefits without the fats, choose to enjoy three or more servings of low fat or fat free dairy a day, suggests the American Dietetic Association. It is important to cut back on red meat. Instead you should choose leaner protein sources. Some good choices are fish, turkey and chicken breast. According to the American Dietetic Association, you should enjoy vegetarian meals twice a week, including beans, nuts, seeds or tofu for protein.
Foods to Avoid
According to Wellness.com, you should avoid any food that is low in fiber. Ice cream, meat, chips, cheese and pizza are all low fiber foods you should avoid. Processed and refined food like prepared dinners, white rice and white bread should also be avoided. According to Wellness.com, processed foods can rob the body of the nutrients needed to promote good health.
Studies
A study done by Harvard researches, suggests that sperm may be harmed when you eat foods that are high in saturated and monounsaturated fats. According to Dr. Jill Attaman of Harvard, a significant relationship between these fats and semen quality was observed. The study included 91 men from the Massachusetts General Hospital Fertility Center in Boston. These men where asked a series of questions about their diet and fat intake, reports MedlinePlus. Semen samples were taken from each man. The men with the highest amounts of saturated fat, had forty one percent less sperm than men with lower levels of saturated fat, reports MedlinePlus. The men who had higher levels of omega-6 polyunsaturated fats had better motility and better shape and size of sperm. This shows a connection between lifestyle factors -- especially nutrition -- on male fertility.
Considerations
Although a healthy, well-balanced diet is important for increasing sperm count, there are other factors that should be considered also. You should avoid smoking, as it lowers sperm count and sperm mobility, reports Wellness.com. You should try to avoid any activities that would cause too much heat in the groin area, such as saunas, jacuzzis and tight underwear. According to Wellness.com you should try to exercise at least five days a week for thirty minutes.
