New research suggests that daily nut consumption could improve sperm quality in men, even those following a typical Western diet. The findings, published in the journal Advances in Nutrition, offer a simple, accessible dietary change for couples trying to conceive.
The Research Behind the Findings
A systematic review analyzed data from four studies, including two randomized clinical trials. Healthy men aged 18-35 were instructed to add at least 60 grams (about two handfuls) of nuts to their daily diet. Researchers assessed sperm quality, but did not find significant changes in sperm concentration or female fertility.
The study highlights that improvements were seen in sperm quality among the nut-consuming men compared to those who did not add nuts to their diets. The research team believes the benefits are likely due to the nuts’ nutritional profile: omega-3 fatty acids, fiber, vitamins, minerals, and polyphenols.
Why This Matters
Male fertility rates have been declining in recent years, making research on accessible interventions like diet crucial. According to Dr. Barbara Cardoso, a co-author of the study, adding nuts to an existing Western diet can still yield positive results without requiring other significant dietary changes. This is noteworthy because Western diets are generally less nutritious.
Which Nuts Are Best?
The study participants consumed walnuts, hazelnuts, and almonds, but researchers suggest that any combination of nuts will likely work. The recommended amount is approximately 60 grams daily—roughly two handfuls. It’s best to choose raw or roasted nuts without added salt or sugar, as these can contribute to other health issues like hypertension and insulin resistance.
Next Steps
The study acknowledges further research is needed to understand the impact of nut consumption on female fertility, which is more complex to measure. For men interested in tracking their fertility, at-home sperm tests are available.
Daily nut consumption provides a simple, evidence-based approach to potentially improve male reproductive health, offering a practical step for those planning for a family.
