Analysis of scientific studies has shown that consuming at least two handfuls of nuts a day can improve sperm quality and, consequently, fertility in young healthy men.
Infertility issues can significantly affect couples, causing emotional stress, depression, anxiety, and decreased self-esteem. Given the increasing cases of infertility, more research is focused on studying lifestyle factors that influence fertility.
Results of a new fertility study
The first-of-its-kind meta-analysis conducted at Monash University in Australia demonstrated that nut consumption can positively impact sperm quality in young men.
In the studies analyzed by the researchers, men were required to consume only 60-75 grams of nuts per day to achieve a noticeable improvement in sperm quality. The study reviewed data from four studies involving 875 participants (646 men and 229 women). Two of these studies were observational, while the other two were randomized controlled trials (RCTs).
In one of the RCTs, participants consumed 75 g of shelled walnuts daily for 12 weeks, while another group consumed 60 g of a mix consisting of 30 g of walnuts, 15 g of almonds, and 15 g of hazelnuts for 14 weeks. In both studies, the control group followed a regular diet without including nuts.
The results showed that daily consumption of at least two handfuls of nuts improves sperm quality indicators such as viability, motility, and morphology, although sperm concentration did not increase.
Interestingly, aside from adding nuts, there were no other changes in the participants' diets.
“The study participants followed a Western diet that was not necessarily healthy,” the authors of the study noted. “This suggests that adding nuts to their regular diet had a positive effect without the need for additional dietary changes.”
Why nuts improve fertility
Researchers suggest that the high concentration of omega-3 polyunsaturated fats, dietary fiber, vitamins, minerals, and polyphenols found in nuts may contribute to improved reproductive health.
Although specific types of nuts were used in the analyzed studies, the authors emphasize that other varieties of nuts are likely to have a positive impact as well.
“Many people believe that nuts contribute to weight gain; however, studies show that those who consume 1-2 handfuls of nuts a day are actually more likely to be slimmer than those who do not eat them,” the scientists assert. “Additionally, nuts contain monounsaturated fats, antioxidants, and dietary fiber, which are essential nutrients for maintaining good health.”
