You’re not the only one who needs to eat right in order to conceive. Your partner’s diet can affect his fertility, too. Nutrition has a direct impact on the potency of his sperm. Research shows that having an unhealthy diet can lower the quality and quantity of sperm and make conception more difficult. Here are some tips for your partner to help boost his fertility:

Fruits and Vegetables. Make sure your partner eats enough fruits and veggies. The antioxidants found in dried fruits, cranberries and collard greens help protect sperm from cellular damage and keep them strong and quick! Just what they need to race through the fallopian tubes to your egg. He can get vitamin A, which helps prevent slow sperm, in leafy greens, carrots and red peppers. He can get vitamin C, which is critical to sperms’ motility and viability, in orange juice, tomatoes, broccoli and grapefruit, to name a few. Vitamin E helps keep sperm vital and can be found in vegetable oils. Folic acid is also important, keeping sperm free of chromosomal abnormalities. Eating leafy greens, beans and most fruits can help with this.

Pumpkin Seeds. Containing a great amount of zinc, pumpkin seeds are also loaded with omega-3 fatty acids, which stimulate blood flow to sexual organs and improve sexual function. Other foods loaded up with omega-3s are almonds, flaxseed and hempseed oil.

Lentils. Lentils are one of the richest food sources of folate, which is important in both male and female fertility. It has been found that men who have a lower intake of folate from their diet have higher rates of chromosomal abnormalities in their sperm.

Pomegranates. Pomegranates have high antioxidant content which can improve blood circulation, reduce the risk of cardiovascular disease and lower inflammation. They also cause surges in testosterone, improve sperm quality and increase sex drive and mood in both sexes! Drink a glass of 100% pomegranate juice daily with your partner.

Dark Chocolate. Dark chocolate is a rich source of the amino acid L-arginine, which studies show can increase the volume of ejaculate and improve sperm count and motility. The darker the chocolate, the better!