Planning to have a child? Feed your man with these food to promote conception

A man’s nutritional status has a direct effect on his fertility and the kind of diet one observes determines production of healthy and well formed sperm, leading to a healthy sperm count.

Below is what a man needs to eat to promote conception.

Colour your plate with at least two cups of green leafy vegetables, purple and yellow vegetables and two cups of fruit including apples, oranges, kiwi, blueberries and melon.

The antioxidants in these foods will help to form healthy and good quality sperm.

Also indulge in whole meal carbohydrates and cereals regularly, including foods like whole meal bread, whole meal rice, oatmeal, whole maize and legumes.

The vitamins and minerals in these foods are good for your general well-being.

Eat low-fat dairy, which is full of calcium, vitamin D and protein, which are nutrients that keep your body functioning well. Choose at least three servings of low-fat or fat-free dairy, such as a cup of milk or yoghurt each day.

Indulge in less red meat and eat leaner meat options such as poultry and turkey. Eat vegetable proteins including beans, nuts, seeds and tofu.

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Limit saturated fats in the diet and instead substitute these with healthy fats from nuts and seeds such as sesame, sunflower, peanut and soy bean oil.

Avoid alcohol, which is linked to poor production of normal, healthy sperm, and if you must, it should be no more than two drinks a day.

Tobacco use is also linked to low sperm count and slow-moving sperm. Smoking marijuana over a prolonged period of time can also result in low sperm count and poorly developed sperm.

Maintain a healthy weight since being overweight and obese can cause hormonal imbalances that interfere with conception. Being underweight also has negative effects on sperm count and quality.

Engage in moderate exercise at least five days a week for a minimum of 30 minutes. This is recommended since too much exercise can interfere with testosterone levels and thus interfere with conception.