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It takes two to make a baby and it isn’t as easy as just having sex. When you do it, how you do it, what you ate the week before and what you drank last night all affect the health of your sperm.

According to the latest research, infertility affects one in 20 men (5%), with 20% of men having a low sperm count, while 2-3% produce no sperm at all.

Fortunately, there are nutritional answers to boosting fertility for the average man; in practical terms simply starting by avoiding coffee, alcohol, smoking and exposure to drugs and industrial chemicals for at least four months before wanting to conceive, goes a long way toward ensuring a strong and healthy sperm count.

Patrick advises the following nutritional changes to boost the health of your sperm and improve the health of your future children.

  1. Follow a nutrient-rich, wholefood diet; this includes
  • Eating two servings of beans, lentils, quinoa, tofu (soya), “seed” vegetables or other vegetable protein and one small serving of meat, fish, cheese or egg a day.
  • Avoid excess protein from animal sources.
  • Avoid fried foods, burnt or browned fat and saturated and “hydro-genated” fat.
  • Eat two tablespoons of ground seeds or one tablespoon of cold-pressed seed oil (e.g. flax seed or hemp oil) a day.
  • Eat three or more servings of dark green, leafy and root vegetables a day e.g. watercress, carrots, sweet potatoes, broccoli, Brussels sprouts, spinach, green beans and peppers. Eat these raw or lightly cooked.
  • Eat three or more servings of fresh fruit such as apples, pears, bananas, berries, melon or citrus fruit a day.
  • Eat four or more servings of wholegrains such as rice, millet, rye, oats, wholewheat, corn or quinoa as cereals, breads, pasta or pulses a day.
  • Avoid any form of sugar, foods with added sugar and white or refined foods.
  1. Eat regular sources of key fertility nutrients in particular Zinc (from oysters, lamb, nuts, egg yolks, rye and oats), Chromium (from wholemeal or rye bread, green peppers, eggs and chicken), Vitamin B6 (from cauliflower, watercress, bananas and broccoli) and essential fats (from oily fish and fresh, unsalted seeds).
  2. Boost antioxidants by aiming to eat at least five portions of different coloured fruits and vegetables a day. Add in a handful of fresh, unsalted nuts and seeds.
  3. Supplement your diet with a daily multivitamin and mineral formula. Patrick’s 100% Health Pack (link to all products on website) containing Advanced Optimum Nutition, Immune C, Essential Omegas and AGE Antioxidant, provides all the daily essentials required in convenient blister strips for the busy man.
  4. Reduce sources of “anti-nutrients” such as refined foods (anything made with sugar and white flour), alcohol, tobacco and caffeine. Also limit exposure to, or use of, industrial chemicals and pharmaceutical drugs.