Poor nutrition can affect fertility, so both men and women should try to eat healthily if they are trying for a baby. Instead of adopting a special diet, it is more sensible to aim for a balanced diet. A variety of foodstuffs from all the food groups, particularly those that are low in fat and have a high nutritional value, ensure the necessary vitamin and mineral intake that is required for optimum reproductive function. Dietary improvements should be undertaken before attempting pregnancy but also maintained during the pregnancy and subsequently.

Remember that more does not always mean better and that it is important not to go too far. For example, super-high doses of vitamins or minerals can themselves reduce fertility. Similarly, a low-calorie diet, a lack of nutrients and being underweight can impact ovulation.

Women: studies show a correlation between increased consumption of coffee and difficulties in getting pregnant. If giving up coffee altogether is too hard, try to limit your intake to one cup a day and switch to decaffeinated coffee. Don’t forget that carbonated drinks and chocolate also contain caffeine.

Men: some studies show that drinking one cup of coffee before having intercourse makes the sperm more active in some men. However, although slow sperm is one of the most significant causes of male infertility, combating this with coffee can in turn lead to other problems, such as sleepless nights.

Women: although women are generally aware of the importance of dietary calcium, not all are aware of the role that calcium plays during pregnancy. If a pregnant woman does not eat enough calcium, the foetus takes calcium from her bones, which can be bad for the mother’s health subsequently. The baby needs calcium for strong bones and teeth, healthy nerves and muscles and a healthy heart.

Men: one study suggested that the daily consumption of 1,000 milligrams of calcium and 10 micrograms of vitamin D could improve male fertility.

Good sources: yoghurt, skimmed milk, calcium-enriched orange juice, cheese, rice and tofu.

Women: women with a low folic acid intake are at increased risk of miscarriage and birth defects. Consequently, all women trying to become pregnant are advised to take folic acid supplements (400 micrograms or 0.4 milligrams daily) even before they intend to actually get pregnant as the foetus needs folic acid very early in pregnancy for the healthy development of the central nervous system.

Good sources: green leafy vegetables, chicken liver, calves’ liver, lentils, asparagus, papaya, broccoli, hard-boiled eggs, wheat-germ.

Women: pregnant women who have seriously low zinc levels may possibly have an increased risk of miscarriages, pregnancy-related blood poisoning, extended pregnancy and long labours. An added advantage of making sure you eat enough zinc is that it helps to prevent stretch marks!

Men: even short-term deficiencies in zinc intake in men can lower the volume of semen and the testosterone level.

Good sources: not many foods are rich in zinc with the exception of oysters, beef, fish (shellfish), crustaceans, lamb, and roasted wheat-germ all of which contain zinc. A good prenatal vitamin supplement can provide the necessary zinc requirement.