Nuts for fertility

Over the years, studies have shown that sperm counts have dropped nearly 52 percent according to research. There are many factors which experts blame, such as smoking, processed food, western-style diets, stress and pollution. However, can eating nuts help negate these adverse effects on our fertility?

Nuts Effect on Sperm Count Study

A study of nuts consumption on sperm health was done by Rovira I Virgili University, which divided 119 men between the age of 18 to 35 into two groups. One group was asked to add 60 grams of nuts to their diet. After 14 weeks, blood and sperm samples were collected and compared to before the study was done. 

The group that added walnuts, almonds and hazelnuts to their diet had a 16% increase in their sperm count and improved sperm vitality, motility and morphology. These recordings showed that these sperms had a better ability to achieve what it was meant to do. 

How Do Nuts Help With Men’s Fertility?

Antioxidant foods Nuts

Nuts not limited to almonds, walnuts and hazelnuts contain nutrients such as omega-3 fatty acids, antioxidants like vitamin E, selenium and zinc, and folate. These nutrients work to protect the sperm from free radical damage and promote hormone regulation for healthy sperm development. This healthy environment produces sperm that are stronger and well-developed with better structural integrity, oval heads and long tails. Making it easier to swim and fertilise an egg. 

What Else Can You Eat For A Healthier Sperm?

A healthy diet is a very important factor that can affect fertility and sperm health. Eating antioxidant-rich foods such as carrots, mangoes, sweet potatoes and pomegranate results in healthier sperm. Antioxidants protect you from free radicals such as the sun, pollution and stress, it not only aids in your fertility but also your health. Other types of food that contain antioxidants like vitamins A, C, D and E are fruits, green vegetables, green tea, red wine, dark chocolate, garlic, eggplants, ginger, nuts, almonds and vegetable oils.

You should also opt for foods that are rich in zinc such as fish, seafood and eggs. 

Adopt A Healthier Lifestyle to Improve Sperm Health

Always keep your weight in check and you can do this by tracking your BMI. Get your daily dose of physical activity, stay away from cigarettes and cut down on alcohol consumption. 

It is good to have ample quality sleep at night, as sleep deprivation and stress have been linked to infertility. 

You might also consider keeping your groin area away from excessive heat, such as hot tubs, saunas or tight shorts. 


Try our method of including nuts into your diet as well as maintaining a healthy lifestyle and balanced diet. When your body is healthier, your sperm will naturally be healthier and stronger, which would improve your fertility. If you want a more in-depth analysis of your fertility, do arrange a checkup with a fertility specialist. They will be able to advise better and locate any problems that you may face.