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A healthy diet and lifestyle could help you conceive a baby

35 per cent of infertility problems can be traced to men. Diet and lifestyle have a key role to play in solving the problem, as nutrition and alcohol have been shown to have a direct impact on a man’s sperm, lowering both their quality and quantity.

The essential dietary elements to help you conceive

Vitamin C

The presence of this vitamin reduces the risk of having damaged sperm. You should aim to have at least 60 mg of vitamin C daily. If you smoke, you’ll need at least 100 mg to replace the vitamin C smoking robs from your body. An 8-oz glass of orange juice contains 124 milligrams of vitamin C.

Zinc

Studies show that even short-term zinc deficiencies can reduce testosterone levels and semen volume. You need at least 12 to 15 mg of zinc a day.

Great sources of zinc include:

• Extra-lean minced beef. A 3-oz serving contains 4.5 mg of zinc.
• Baked beans. One 6-oz serving contains 3.55 mg of zinc.
• Dark chicken meat. A 3-oz serving contains 2.38 mg of zinc.

Calcium and Vitamin D

Research suggests that consuming 1,000 mg of calcium and 10 micrograms (mcg) of vitamin D each day may improve men's fertility.

Good sources of calcium include:

• Low-fat milk. An 8-oz glass has 414 mg of calcium.
• Yogurt. One small pot has 302 mg of calcium. .
• Milk. An 8-oz glass contains 2 mcg of calcium.
• Salmon. A 3-oz serving contains 8 mcg of calcium.

Good sources of vitamin D include:

• Sardines, herring, salmon and tuna.
• Milk and milk products.

Alcohol

An occasional drink is considered safe. However, studies show that the daily consumption of alcohol can decrease testosterone levels and sperm count, and increase the number of abnormal sperm in semen.

Other research shows that drinking heavily could affect your baby’s long term health. The equivalent of two drinks a day during the month before conception could cause you to have a baby who weighs on average 165 grams less than other babies. It’s been established that babies born with an extremely low birth weight can suffer with a variety of health problems for the rest of their lives.

Drugs

A father's drug use can cause birth defects, and drugs such as marijuana and cocaine can adversely affect the brain chemistry responsible for releasing reproductive hormones. So if you’re trying for a baby you’re advised to stop using drugs to both increase your chances of conception, and also to reduce the risk of your child being born with birth defects.