Can nut consumption improve male fertility? A recent systematic review published in the journal “Advances in Nutrition” found that regular nut consumption may improve male fertility by increasing sperm count, motility, and morphology. The review analyzed 14 studies involving over 1,100 men and found that those who ate nuts regularly had a significant improvement in sperm quality compared to those who did not consume nuts.
Key findings of the review
- Men who consumed nuts regularly had a 16% increase in sperm count.
- Men who consumed nuts regularly had a 4% increase in sperm motility.
- Men who consumed nuts regularly had a 6% increase in normal sperm morphology.
The review authors suggest that the beneficial effects of nut consumption on male fertility may be due to their high content of antioxidants, vitamins, and minerals, which have been shown to protect sperm from damage and support healthy sperm development.
Specific nutrients in nuts that may improve male fertility:
- Omega-3 fatty acids: Found in walnuts, almonds, and hazelnuts, omega-3 fatty acids help to reduce inflammation and improve sperm motility.
- L-arginine: Found in almonds, cashews, and peanuts, L-arginine is an amino acid that helps to improve blood flow to the testicles, which is essential for sperm production.
- Selenium: Found in Brazil nuts, selenium is a mineral that helps to protect sperm from damage from free radicals.
- Vitamin E: Found in almonds, hazelnuts, and pecans, vitamin E is an antioxidant that helps to protect sperm from damage from free radicals.
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How much nuts should men consume to improve fertility?
The review authors recommend that men consume 60 grams of nuts per day to improve fertility. This is equivalent to about a handful of nuts.
It is important to note that more research is needed to confirm the findings of the review. However, the current evidence suggests that nut consumption may be a safe and effective way to improve male fertility.
If you are concerned about your fertility, talk to your doctor. They can help you assess your fertility and recommend the best course of treatment.
Variety of nuts good for male fertility
Here are some of the nuts that are particularly good for male fertility:
- Walnuts: Walnuts are a good source of omega-3 fatty acids, which have been shown to improve sperm motility.
- Almonds: Almonds are a good source of L-arginine, which helps to improve blood flow to the testicles.
- Brazil nuts: Brazil nuts are a good source of selenium, which helps to protect sperm from damage.
- Hazelnuts: Hazelnuts are a good source of vitamin E, which is an antioxidant that helps to protect sperm from damage.
- Pecans: Pecans are a good source of zinc, which is important for sperm production.
Keep in mind that It is recommended that men consume about 60 grams of nuts per day to improve fertility. This is equivalent to about a handful of nuts.
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Other tips for improving male fertility
- Maintain a healthy weight: Being overweight or obese can decrease sperm count and quality.
- Eat a healthy diet: A healthy diet that includes plenty of fruits, vegetables, and whole grains can help to improve sperm health.
- Get regular exercise: Exercise can help to improve blood flow to the testicles and increase sperm production.
- Avoid smoking: Smoking can damage sperm and decrease fertility.
- Limit alcohol consumption: Alcohol can decrease sperm count and quality.
- Manage stress: Stress can decrease sperm production.
If you are concerned about your fertility, talk to your doctor. They can help you assess your fertility and recommend the best course of treatment.
