Mens Health week: Focus on fertility

When trying for a baby, it is equally as important for men to ensure a healthy diet and lifestyle to improve the chances of conception. Important considerations include:
• Eat a balanced and varied diet. Meals and snacks should be based around lean protein with a variety of colourful vegetables and some complex carbohydrates (such as brown rice, rye bread, quinoa)
• Aim for a healthy weight. Being overweight or underweight can interfere with your chances of conceiving. If you are overweight, losing some weight, if not all the weight needed, can still help.
• Important nutrients essential for sperm count and testosterone levels:
      o Selenium: brazil nuts, mushrooms, fish, lean meat, poultry and eggs
      o Zinc: lean meats, shellfish (esp. oysters), dairy, wholegrains, nuts and seeds
• Consider changes to other lifestyle habits which can impact upon fertility, such as alcohol intake and smoking

Pea Pesto
Serves 4
1 lime, juice only
150g frozen peas
15g (handful) fresh basil
60g brazil nuts
5 tbsp olive oil
1 avocado, remove stone and skin
2 tsp nutritional yeast, optional (available online or from a health food store)
½ tsp smoked paprika (can be added or sprinkled over afterwards)
Sea Salt & Black Pepper to own taste

1. Bring a pan of water to a boil and add the peas. Bring the pan back to the boil and then drain the peas. Peas should be just tender.
2. Add all of the ingredients to a blender and whizz together until smooth.
3. Can be stored in an airtight container in the fridge for up to 3 days.
Serve with:
•  Brown rice noodles and a side salad for a main meal.
•  Also ideal as a dip. Serve with oatcakes and vegetable sticks.