Regular intake of healthy food will go a long way in improving male fertility. A diet including lot of salads, raw vegetables and fruits which are loaded with antioxidants and vitamins helps to keep the sperm healthy. Many of the vitamins are lost in the process of cooking especially when they are cooked for a prolonged time or deep fried.
Fresh water small fishes and oysters are not only low in mercury but also rich in omega 3 fatty acids and trace elements like zinc which are essential for sperm production and function.
Another magic food is nuts which will provide plant protein and essential fatty acids and is a good alternative for red meat, which is high in saturated fat.http://bangaloreivf.blogspot.ae/2014/09/fertility-foods-nuts-dry-fruits.html
Avoid snacking on bakery items like cakes, biscuits, pastries as they contain nothing but empty calories. They do not have nutritious ingredients and is packed with harmful stuff like tranfat from processed fat. Some of the chemical preservatives used can cause abnormalities in babies. Substitute refined flour (maida) with whole grains as they have more fibre and vitamin content
Eating lot of fruits, especially the home grown fruits like banana, guava, mango, jackfruit, chickoo etc is very healthy, as they have plenty of vitamins and are chemical and pesticide free .The sheer act of gardening to grow these fruits is a good form of exercise which will keep men fit and healthy. Research has proven that gardening is one of the best ways of relaxation.
Drinking boiled well water is much better than drinking chemically treated bottled and canned water. Use mud pots or glass jars instead of plastic containers, as these contain chemicals called parabens and phthalates, which has clear links to infertility
whole grains wheat bread is better than processed products as they have more fiber and vitamin content .