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Guys, trying to conceive isn’t all about what happens between the sheets. Diet and nutrition are essential factors in getting your body ready for making a baby—for women and men.

Certain foods could potentially increase sperm count and quality, while others can damage both. It's important to evaluate your diet when trying to get pregnant, so you know what to add or eliminate in order to put your best sperm... er, foot, forward.

These are the 14 superfoods that men should add to their diets when trying to conceive.

1 + 2. Oysters + pumpkin seeds

Both are very high in zinc, which may increase testosterone, sperm motility and sperm count.

3, 4 + 5. Oranges, broccoli + strawberries

All three contain vitamin C, which may help in sperm development.

6, 7, 8. Dark, leafy vegetables like spinach, collard greens + kale

The folate in these vegetables can help produce strong, healthy sperm.

9. Dark chocolate

Dark chocolate contains arginine, an amino acid that can improve sperm count and quality.

10 + 11. Salmon + sardines

The omega-3 fatty acids in these foods may help improve quality and quantity of sperm.

12. Pomegranate juice

The antioxidants in pomegranate juice may improve sperm quality and testosterone levels.

13. Brazil nuts

The selenium in these nuts can help increase sperm count, sperm shape and sperm motility.

14. Water

Staying hydrated helps create good seminal fluid.

And while you’re adding these rich, healthy superfoods into your diet, you should also be cognizant of what foods to steer clear of.

Here are 6 foods men should cut back on or eliminate while TTC.

1. Fried foods

These hard-to-resist foods can decrease quality of sperm. Not worth the risk!

2. Full-fat dairy

Full-fat dairy contains estrogen and can lower healthy sperm.

3. Processed meats

These types of meats can lower sperm count. Processed meats include bacon, ham, sausage, hot dogs, corned beef, beef jerky, canned meat and meat sauces.

4. Caffeine

Fueling up on coffee all day can lower sperm count. Decaf, please!

5. Alcohol

Overindulging in alcohol can lower sperm count.

6. Soda

Drinking soda can contribute to poorer sperm motility.

Changing your diet and eating habits is not an easy task. But when the big picture includes not only bringing a baby into the world, but also maintaining a healthier lifestyle, it’s a lot easier to get on board.

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