Nuts and male fertility: The scientific path to improving the chances of fatherhood
Regular consumption of nuts significantly improves sperm quality (quantity, motility, morphology), but in cases of serious fertility problems, it is recommended to seek assisted reproductive technology (ART) methods such as IVF.
An article on the impact of nuts on men’s health has been published on the editionsdupublic.com portal: the path to increased fertility
The impact of nuts on male fertility
Modern research shows that regular consumption of nuts in a man’s diet significantly increases the likelihood of successful conception. Nuts contain valuable fatty acids, antioxidants and vitamins that have a complex positive effect on the reproductive system. According to clinical observations, men who included nuts in their diet saw a 16% increase in sperm count and a 6% increase in sperm motility.
Study by the University of Rovira and Virgil
Scientists from the Department of Human Nutrition at the University of Rovira and Virgil (Spain) conducted a large-scale randomised controlled study on the effect of diet on sperm quality. According to the results, the environment and lifestyle have a key influence on male fertility. Factors such as air pollution, smoking and poor diet are often the cause of reduced sperm quality.
For example, a study by the University of Copenhagen (2017) showed that environmental pollution reduces sperm quality in 30% of men aged 20 to 40. A Spanish study involved 119 volunteers aged 18 to 35. The results were presented at the annual conference of the European Society of Human Reproduction and Embryology (ESHRE) in Barcelona, led by Albert Salas-Huerta.
Experimental group and results
For the experiment, participants were divided into two groups. The first group included 60 grams of walnuts, almonds and hazelnuts in their daily diet. These foods are rich in antioxidants, polyunsaturated fatty acids and vitamins. The second group maintained their previous diet without any changes.
After several weeks, significant improvements were observed in the first group:
- The number of spermatozoa increased by 16%
- Sperm viability increased by 4%
- Motility improved by 6%
- Sperm morphology improved by 1%
In addition, the level of DNA damage in spermatozoa decreased, as determined by fragmentation analysis and assessment of cell structure integrity. This reduction in the likelihood of damage significantly reduces the risk of infertility.
Important observations
The study was conducted among men whose sperm parameters were initially within the normal range. At this time, there is no data on how effective a walnut diet is for men with serious fertility problems.
In cases where improved sperm parameters do not lead to conception, specialists recommend considering modern reproductive medicine techniques, including in vitro fertilisation (IVF) or IVF with egg donation.
Expert recommendations
Proper nutrition is one of the key factors in maintaining male reproductive health. Vitamins C and E, zinc, selenium and omega-3 fatty acids have the most significant effect. Optimal daily intake:
- Vitamin C: 75–90 mg
- Vitamin E: 15 mg
- Zinc: 11 mg
- Selenium: 55 mcg
- Omega-3 fatty acids: 250 mg
To achieve these levels, it is recommended to include the following in your diet:
- Citrus fruits and berries – a source of vitamin C
- Nuts and vegetable oils – vitamin E
- Seafood – a source of zinc and selenium
- Fatty fish – a source of omega-3 fatty acids
Final conclusions
A balanced diet that includes nuts plays an important role in the prevention of male infertility. Regular consumption of nuts helps improve sperm quality and reduce the risk of structural abnormalities. However, if natural improvement does not lead to conception, in vitro fertilisation (IVF) remains the most effective solution, allowing many couples to become parents.
