Lots of women already know that getting plenty of folic acid, which is classified as a B-vitamin, can reduce the risk of certain birth defects that occur early in pregnancy. But men should also take note of their folic acid intake: research from the University of California suggests that folic acid deficiency reduces fertility in men and may damage the DNA carried by sperm.
Want to start a family? Make an effort to get adequate folic acid before you plan to conceive. The recommended daily amount is 600 micrograms (abbreviated as "mcg" or "µg") for pregnant women and 400 micrograms for other adults. Some people take supplements to get extra folic acid, but many foods are also rich in the vitamin. These include orange juice, beans and lentils, fortified cereals, peanuts, sunflower seeds, and chicken or beef liver. Boost your fertility even more by giving up cigarettes, drinking less and exercising moderately.
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