Scoff

Brazil nuts

Cigarette smoke, pollution and other toxins in the air can damage sperm, altering the DNA inside the cells and increasing your child's risk of birth defects. Your best bet? Call in the Brazilians. Brazil nuts are a top source of selenium, a mineral that boosts sperm health, while also helping the little buggers swim faster.

Liver

It might not sound sexy, but gram for gram, there are few better sources of fertility-boosting vitamin A than liver. Studies show men who get plenty of A each day have higher sperm counts and perform better sexually than men who don't. Can't stomach liver? Try a salad with red leaf lettuce and shredded carrots.

Frozen peaches

University of Texas researchers found men who consumed at least 200 milligrams of vitamin C a day had higher sperm counts than men who took less. Vitamin C also keeps sperm from clumping, meaning they'll have a better chance of finding their target. Keep a bag of frozen peach slices (they have more vitamin C than fresh ones) - in the freezer to dump in smoothies or add to your morning cereal. A single cup of the fruit has more than twice your daily requirement.

Skip

Donuts and chips

Researchers from Harvard University found that women who took in two per cent of their kilojoules from trans fats had a 70 per cent greater risk of infertility than those who consumed no trans fats. Avoid fast food and skip packaged foods such as chips and biscuits that have partially hydrogenated oils among their ingredients.