To become a father, it is necessary to have the right sperm count and quality, these foods will help in making healthy

Wrong diet can cause infertility for men and women. Your diet affects the quality of the egg or sperm. The importance of diet for pregnancy is as much for the woman as it is for the man.

Diet and nutrition are important factors in preparing your body for the baby. But before conception, the food of the male partner is also very important. Foods that increase fertility are not just for women, but special foods can increase sperm count and quality. Due to low sperm count, men are unable to have children. Therefore, it is necessary for men to evaluate their diet for reproduction. It should be known that it takes three months for the sperm to mature. Therefore, it should be known that changes in the diet should be done at least three months in advance. Men are being told some fertility enhancing foods to be included in the diet. 

Pumpkin seeds- Pumpkin seeds are naturally very high in zinc. It is the best mineral for male fertility and sexual reproductive health in general. Zinc is involved in increasing the sperm motility and number of sperm along with increasing the testosterone level. 

Dark green, leafy vegetables- Folate is known by different names as an important part of the food. It is also known as vitamin B9 or folic acid. It is found in abundance in spinach, cabbage, asparagus, Brussels sprouts, which can help in producing healthy and strong sperm.

Kivi- set daily for men Kiwi gets vitamin C. Research has shown that the vitamin improves sperm motility, number and shape. Other foods that contain vitamin C include red peppers, pungent fruits, tomatoes, broccoli and cabbage.

Sardines, Salmon- Omega-3 fatty acids are found more in fish especially salmon, sardines, mackerel, hilsa. It helps in improving the quality and quantity of sperm. There is also an option of omega-3 fatty acids for vegetarians. Include chia seeds and flaxseed in your diet for smoothies or sprinkle on yogurt.