It’s a well-known fact that a mother’s diet prior to pregnancy influences her baby’s health, but research suggests a father’s diet before conception can also have lifelong consequences for his children.
Prospective fathers give their children the best start when they consume adequate vitamins, minerals, protein, phytonutrients, and healthy fats by eating plenty of plant foods and other whole foods.One nutrient to watch is folate.
A McGill University mouse study found that the folate levels of dads-to-be may be just as important for the prevention of certain birth defects as those of the mother. Good sources of folate include leafy greens such as romaine lettuce and spinach, citrus fruit, asparagus, cantaloupe, broccoli, beans, lentils, and okra.
Good sources of folic acid — the supplement version of folate — include enriched pasta and bread.
Fats are significant, too. Polyunsaturated fatty acids improve sperm membrane fluidity and flexibility, while saturated and trans fats are linked to decreased sperm quality.
Other nutrients worth optimizing include selenium, zinc, vitamins C and E, and beta carotene.
Body weight counts
A prime time for dads to shape up is when a couple is trying to get pregnant.
“Dad is usually so removed from it,” says registered dietitian nutritionist Cindy Baranoski, a pediatric nutrition therapist at Easter Seals DuPage and the Fox Valley in suburban Chicago. “It’s a way to pull Dad into this. It’s his responsibility, too.”
In addition to nutrient intake, Baranoski explains that conceiving can actually hinge on a man’s weight.
“Men are more likely to be sub-fertile if their body mass index is 30 or above.” It’s surprisingly easy to reach that BMI. For example, a 5-foot-11 man who weighs 215 pounds has a BMI of 30.
Why does overweight reduce fertility? Being overweight affects the hormones needed to reproduce and in most cases, can impact a man’s sperm count. The decreased testosterone, increased estradiol, and elevated endorphins from obesity can decrease sperm production. A man who is underweight also may have trouble with sperm quality.
In addition, research suggests that fathers whose BMI is 30 or above at the time of conception pass on a predisposition to their children and grandchildren to be overweight, develop diabetes, or both.
Since it takes about three months to produce fully grown sperm, men trying to have children could try cleaning up their diets a few months ahead of time, even if it’s temporary.
Christine Palumbo is a Naperville-registered dietitian nutritionist who is a new Fellow of the American Academy of Nutrition and Dietetics. Follow her on Twitter @PalumboRD, Facebook at Christine Palumbo Nutrition, or Chris
Grilled asparagus
Serves four
INGREDIENTS:
1 pound fresh asparagus,
trimmed and peeled
2 tbsp. olive oil
1/4 tsp salt
Freshly ground black pepper
Fresh lemon juice, optional
DIRECTIONS: Preheat a gas or charcoal grill. Place asparagus on a plate. Drizzle oil over the asparagus and turn spears until they are coated. Sprinkle with salt and pepper and turn again.
Grill asparagus for about five minutes over a hot grill. Each minute or so, roll each spear halfway. The spears should begin to brown in spots (indicating that the natural sugars are caramelizing), but should not be allowed to char. Remove from grill and serve with a squeeze of fresh lemon juice, if desired.
NUTRITION FACTS: 80 calories, 4 g carbohydrates (1 gram sugar), 2 g protein, 7 g fat (1 gram saturated), 160 mg sodium, 2 g fiber, 141 mcg folate, 20 percent DV vitamin A, 10 percent DV vitamin C.
