Ten to 15 percent of couples have trouble getting pregnant. Half of the time, some of the fertility complication is on the male side, according to the Mayo Clinic, whether because of sperm problems with structure and motility or because of lifestyle or environmental factors. If you've been trying to become pregnant for more than a year---or for more than six months, if your partner is older than 35---it's a good idea to visit a fertility specialist who can help determine the cause of your problems. You can also make changes in your diet that may improve your chances of getting pregnant.
Vitamin C-Rich Foods
Kiwis, raspberries, strawberries, red peppers, tomatoes, oranges and grapefruit are good sources of vitamin C. Several studies, including a 1991 study presented at the Proceedings of the National Academy of Sciences and a 1992 study in the journalFertility and Sterility, show that vitamin C can help improve sperm quality, protecting sperm against oxidative damage, reducing the likelihood of sperm sticking together and improving the overall quality of sperm for smokers.
Zinc-Rich Foods
Animal-based foods, especially poultry and red meat, are good sources of zinc, but you can also find zinc in many fortified cereals and breads. Zinc seems to have a beneficial effect on sperm, and low levels of zinc have been associated with impotence and low sperm count in several studies, including a study published in the Annals of Internal Medicine in 1984. Don't overdo it, though, since very high levels of zinc can also also slow down sperm movement.
Selenium-Rich Foods
Eating more foods with selenium, including Brazil nuts, tuna, turkey and whole wheat pasta, can make sperm more likely to reach its target. Selenium improves the motility of sperm, though it doesn't appear to affect its numbers, according to research by Scott, MacPherson and Yates published in the British Journal of Urology in 1998.
Vitamin B 12-Rich Foods
Foods that come from animals---including milk, eggs and meat---are the best sources of vitamin B-12, a vitamin that's essential for fertility. In Japanese studies published in 1986, 60 percent of men who took vitamin B-12 supplements saw improved sperm counts within about a year.
Vitamin E-Rich Foods
Nuts and seeds, leafy greens, Brussels sprouts, broccoli and green peppers are all good sources of vitamin E, a nutrient that might play a role in male fertility. In one 1996 study by Geva, Bartoov and Zabludovsky published in the journal Fertility and Sterility, men who took vitamin E supplements for three months after unsuccessful attempts at in vitro fertilization saw a significant increase in fertility.
