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Improve your diet

Eating the right food is a great place to start. There are certain vitamins and minerals that are really important for improving the quality of a man's sperm:

• Selenium: found in brazil nuts, brown rice, garlic, onions
• Zinc: found in meat, fish, eggs, pumpkin seeds, whole grains
• Vitamin C: found in citrus fruits, kiwi fruit, green veg such as broccoli and cabbage
• Vitamin B12: found in fish, eggs and cheese
• Vitamin E: found in nuts and seeds, eggs, green leafy vegetables

- Eat to get pregnant

Take a vitamin tablet

Eating properly will have a big impact on a man's fertility, but to make sure he's getting all the right vitamins and minerals, it helps to pop a pill.
One of the more difficult nutrients to get naturally is something called Co-enzyme Q10. It has been shown in studies that as little as 10mg a day can improve sperm count and motility (ie, how well they move) in just two weeks.
- Find out more about vitamins and minerals
- Wellman tablets are a good one to try

Drink more water

It stands to reason that sperm need to swim and they can't do that if a man is dehydrated.
Most men don't drink enough, and need to increase the amount of water they guzzle - 2 litres a day is a good amount.
And, of course, drinking more water should hopefully mean it replaces the caffeine-rich drinks that can affect sperm counts.
- More facts on why water is good for you

By Rob Mansfield

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