Essential nutritional recipes for men in the first three months of pregnancy: improving sperm quality and quantity
Men also need to pay attention to their diet during pregnancy preparation, because good nutritional intake can improve the quality and quantity of sperm, thus increasing the chance of pregnancy. The following are essential nutritional recipes for men during the three months of pregnancy preparation for your reference.
1. Eat more zinc-rich foods
Zinc is one of the key nutrients that improves sperm quality. Foods rich in zinc include oysters, lean meats, nuts, eggs and beans. During preparation for pregnancy, men should consume 15-30 mg of zinc every day to ensure that the body has sufficient zinc reserves.
2. Increase vitamin C intake
Vitamin C can help improve sperm motility and reduce the number of abnormal sperm. Eating foods rich in vitamin C, such as citrus fruits, strawberries, kiwis, and vegetables, can help improve sperm quality. Vitamin C can also enhance immune system function and protect sperm from damage.
3. Increase foods rich in Omega-3 fatty acids
Omega-3 fatty acids are very important for male reproductive health. These fatty acids can help regulate hormone levels and improve sperm quality and quantity. Eating foods rich in Omega-3 fatty acids, such as fish (salmon, cod), flax seeds, walnuts, and peanuts, can provide the body with the necessary nutrients it needs.
4. Increase folic acid intake
Folic acid is also important for men to prepare for pregnancy. It improves sperm quality and reduces chromosomal abnormalities. Your body\’s folate needs can be met by eating foods rich in folate, such as green leafy vegetables (spinach, kale), legumes (black beans, lentils), and grains (oats, whole wheat bread).
5. Avoid excessive drinking and smoking
Excessive drinking and smoking can have a negative impact on male reproductive health. Alcohol and Nicotine It will reduce the quantity and quality of sperm. Therefore, men should try to avoid drinking and smoking during pregnancy preparation to improve fertility.
In addition to paying attention to diet, men should also pay attention to diet during pregnancy preparation. Maintaining appropriate exercise and good living habits. Moderate exercise can improve physical fitness and sperm quality. It is also very important for men to have regular physical examinations and maintain mental health. During the third trimester, you should pay attention to nutritional intake and increase the intake of zinc, vitamin C, Omega-3 fatty acids and folic acid. Avoiding excessive drinking and smoking, and maintaining good living habits are also essential during pregnancy preparation. and lifestyle, men can improve sperm quality and quantity and increase their chances of pregnancy
Men’s dietary taboos in the first three months of pregnancy preparation: What foods should be avoided?
During the pregnancy preparation process, men’s dietary habits also change. Plays an important role. A proper diet can improve sperm quality and increase the chance of pregnancy. There are some foods that need to be avoided during pregnancy because they may have a certain impact on male fertility. The following are what men should avoid during the first three months of pregnancy. foods.
Avoid high-sugar diets. Excessive sugar intake can cause blood sugar fluctuations and affect hormone balance. Research shows that high blood sugar can reduce sperm count and quality. Therefore, men should reduce their sugar intake during pregnancy, especially refined sugar and foods containing high fructose syrup.
Avoid excessive saturated fat intake. Fat can increase cholesterol levels in the body and affect testicular function. A high-fat diet can also lead to obesity and affect the body\’s metabolism and hormonal balance. Therefore, men should avoid eating too much animal fat and fried foods in the first three months of pregnancy. , and choose foods low in fat and healthy fats.
Caffeine intake also requires attention. Excessive caffeine intake can cause excitement to the nervous system, increase stress and. Feeling of anxiety. Studies have found that excessive caffeine intake can affect the morphology and motility of sperm. Therefore, men should try to reduce their intake of caffeinated drinks such as coffee, tea and energy drinks.
Alcohol is also one of the foods that needs to be avoided during pregnancy. Excessive drinking can cause serious damage to the male reproductive system and reduce the quantity and quality of sperm. Therefore, men should try to avoid it while preparing for pregnancy. Alcohol or limit alcohol intake
Avoid eating too many processed foods. Processed foods often contain large amounts of preservatives, additives, and artificial flavors that are not good for your health. Studies show that long-term consumption of processed foods increases the risk of infertility. Therefore, men should try to choose fresh and natural ingredients and reduce the intake of processed foods three months before preparing for pregnancy.
Preparing for pregnancy is equally important for men. A healthy diet directly affects fertility. In the first three months of preparing for pregnancy, men should avoid foods high in sugar, high fat, high caffeine and high alcohol, and try to choose healthy eating habits. Through reasonable dietary adjustments, men can improve their fertility and create better conditions for successful pregnancy.
