1, eat more foods rich in vitamin C and antioxidants, because vitamin C and antioxidants can reduce the risk of sperm damage and improve sperm motility.

2. Even short-term zinc deficiency will reduce sperm volume and testosterone content. Therefore, pregnant men should add foods containing zinc to their diet, and take at least12mg to15mg of zinc every day. Foods rich in zinc include lean beef, black-bone chicken and animal liver.

3. Increase the intake of calcium and vitamin D. Foods rich in calcium include low-fat milk and cheese. Milk and salmon contain vitamin D.

4. Quit drinking or reduce alcohol consumption. Although it is generally believed that it is safe to drink alcohol occasionally, studies have shown that drinking wine, beer or spirits every day will reduce the testosterone content and sperm count, and increase the number of abnormal sperm in ejaculation.

Precautions for health care during pregnancy:

If both husband and wife plan to get pregnant, first of all, make sure that both have rest and sleep and have good habits of living and rest. In the first three months of pregnancy, both husband and wife should quit smoking and drinking, and pay attention to supplement sufficient folic acid and calcium, and have a balanced diet every day to ensure nutrition.

1, ensure rest and sleep: ensure adequate sleep every day, otherwise your immune system will be affected and hormone secretion will be disrupted, which is not conducive to pregnancy. Let yourself have a relaxed mood. Don't put too much pressure on yourself, you can try to practice yoga, relax and exercise.

2. Quit smoking and drinking: The harm of alcohol to sperm has long been known, and many harmful substances in smoke will also kill sperm. Stop drinking and smoking at least 3 months before pregnancy.

3, folic acid supplementation: folic acid plays a great role in the healthy development of the baby, folic acid deficiency may lead to fetal brain hypoplasia or deformity, so women should consume enough folic acid in the first three months of pregnancy. Foods rich in folic acid include amaranth, spinach, lettuce, asparagus and Chinese cabbage. 0.4 mg folic acid should be supplemented every day in the first trimester.

4. Calcium supplement: Calcium is the main component of forming bones and teeth, and it is an indispensable substance in the process of fetal development, and the dosage is very large. Foods high in calcium include milk, bean products, eggs, seafood and bone soup. Calcium should be supplemented from the time of pregnancy, and the calcium needed every day is about 800 mg.