While trying to conceive a child, many couples come across the fact that one of them may be suffering from infertility. In couples who have trouble in starting a family, the odds of infertility are equal, 50- 50, between men and women. In men, infertility may be a result of decreased sperm count, production and slow motility. Most of these symptoms arise from the fact that the men do not take care of their health and diet. Lack of nutrients can also affect the quality and quantity of sperm production in these men.

In each ejaculation, men produce millions of sperms. Of these, the healthiest and the fastest sperm is able to reach the ova to fertilize it. However, if the number is healthy, but the sperms are not motile or if they are motile but very few in numbers, the ova may remain unfertilized and hence cause infertility. Therefore it is important to ensure that the sperms are present in health numbers and in a motile state. One of the factors that can keep these sperms healthy is food. Hence adding a few food products to your diet can increase the sperm count and make the man more fertile. These food products are rich in the supply of vitamin A, vitamin C, Zinc, folic acid, DHA and omega-3 fatty acids, the most important nutrients for sperm production. Some of the key food products and nutrients to keep the sperms healthy are:

• Vitamin A- This vitamin keeps the sperms motile. Deficiency in their production can cause sluggishness in sperms. Some of the best sources of vitamin A are- carrot, oatmeal, dried apricots, red peppers, lettuce, broccoli, spinach, sweet potatoes and dairy products.
• Vitamin C- Same as vitamin A, this vitamin increases sperm motility and viability. Vitamin C is found in citrus fruits, yellow vegetables, sweet potatoes, red peppers, kale and mangoes. This vitamin also helps to build immunity to keep the man in a healthy state.
• Zinc- Zinc is one of the most important minerals that help to produce the male sex hormone, testosterones. This hormone is also responsible for the production of sperms. Deficiency of testosterones can make the man sexually dysfunctional and also lead to decrease or no production of sperms. Therefore, it is important to maintain a regular supply of zinc in the body.  Some of the best sources of zinc are turkey, eggs, seafood, oysters, pumpkin seeds, beef, yogurt, oatmeal and corn.
• Folic acid- It is a myth that only women need to have a diet that is rich in folic acid. Men need it equally to remain fertile and also decrease the chances of birth defects. Studies have shown that men who have low levels of folate produce sperms that have chromosomal abnormalities. Increasing the intake of dark green veggies and fruits along with folic acid supplements can increase the sperm count in men.
• DHA and other essential omega-3 fatty acids- these two nutrients help to improve the blood flow to the genitals and also increase the libido. Salmon, sardines, anchovies, walnuts are rich in DHA and omega-3 fatty acids.

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