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example. This mineral is easy to find in food if you follow a healthy diet and it’s directly involved in the development of reproductive organs. If your children have white spots on their nails, which is very common, then they are likely deficient in zinc. If this carries right through to adulthood it can put immunity, menstruation, sex life, and reproduction at risk.
    MEN
    Nutrition has a direct impact on the potency of a man’s sperm. Research shows that if you eat badly, smoke, and drink too much alcohol, the quality and quantity of your sperm will be lowered, and conception will be more difficult. So here’s where I stand on my soapbox. Men, I am talking to you! Don’t think that infertility is a purely female problem, and that you can continue drinking, smoking, and eating what you like while your partner makes all the lifestyle changes. Did you know nearly half of all fertility problems originate from the man? And in the majority of cases, experts can’t even tell which partner has the problem—it might be both of you. The best way to maximize your chance of a healthy, successful conception and pregnancy, whether you’ve been experiencing problems or not, is for you both to adopt a healthy-eating plan and lifestyle.
    Foods to choose
    To boost your chances of conceiving a healthy baby, your diet should be balanced, healthy, varied, and as organic and free from additives and preservatives as possible. A healthy diet is low in most of the saturated fats, particularly animal fat, sugar, salt, and refined and processed foods, and high in whole grain products, fruits, and vegetables. In a study of Danish greenhouse workers, an unexpectedly high sperm count was found among organic farmers who grew their products without the use of pesticides or chemicals. Interestingly enough, Danish sperm is one of the most sought after in the world, routinely used to boost sperm supplies at sperm banks. So, ladies, if you can’t find Mr. Right, you now know where to go!
    The most important nutrients
    Zinc is vital because it is crucial for the proper development of sperm. Low or no zinc in the man equals low or no sperm count. Food sources include fish, kelp, brown rice, hulled hemp seeds, wheat germ, chicken, pulses, pumpkin seeds, sesame seeds, peas, chicken, whole grains, and eggs.
    Manganese is essential for the maintenance of healthy testicles. A lack of the mineral manganese leads to testicular degeneration, sterility, and loss of libido. Food sources include avocados, oats, bananas, peas, prunes, kale, raspberries, lettuce, nuts, seeds, sea vegetables, whole grains, pulses, and dulse.
    Selenium is needed to raise sperm counts. Food sources include Brazil nuts, barley, broccoli, fish, eggs, asparagus, brown rice, chicken, dulse, garlic, kelp, and wheat germ.
    Research suggests that the antioxidant activity of Vitamin E may make sperm more fertile. An interesting study looked at men with good sperm counts but low fertilization rates during IVF treatments. These men were given vitamin E each day. One month after starting treatment, the fertility rate increased from 19 percent to 29 percent. Food sources include nuts, seeds, olives, avocados, oats, wheat germ, and cold-pressed oils.
    Vitamin C is needed to increase sperm quality. Food sources include berries (strawberries, blueberries, and goji berries, for example), citrus fruits, kiwi, tomatoes, peppers, black currants, peas, and rose hips.
    Essential fatty acids are crucial because semen is rich in prostaglandins, which require these fatty acids for production. Food sources include flax seeds, shelled hemp seeds, pumpkin seeds, sunflower seeds, sesame seeds, walnuts, avocados, trout, salmon, mackerel, herring, sardines, and cold-pressed oils.
    Vitamin B 12 is also important for cellular sperm production. Food sources include poultry, eggs, dairy products, herring, mackerel, salmon, and cod.
    Potassium is another important mineral for increasing male virility. Food sources