Which nuts are good to increase sperm volume?
That is indeed a good question – so, nuts could potentially benefit what’s inside yours?!
You may have heard that male health is declining worldwide.
Global testosterone levels are significantly decreasing and sperm quality (count and volume) are also diminishing.
This isn’t great news. However, that doesn’t mean there’s nothing to be done about it.
For starters, improving overall diet and lifestyle is the first move to improve testicular health and that includes, your loads.
So, if you are looking for a magic pill to fix it all, I am sorry to say that such a thing does not exist.
Nevertheless, nuts may not be magical pills but they could be pretty damn close to it!
Let’s discover which nuts are good to increase sperm volume ASAP!
Which Nuts are Good to Increase Sperm Volume? – Facts
Just before digging into nuts…and the health of yours. Let’s talk about a recent groundbreaking study that outlined how nuts could improve your sperm.
Spanish researchers divided 119 men – from 18 to 35 – in two groups. The first group was asked not to modify their diet and thus, they stuck to a typical western diet.
However, the second group was asked to add 60 grams of nuts to their daily diet – or about two handfuls.
The researchers collected blood and semen samples before and after the 14 week study in order to measure the impact of nut consumption on sperm.
The “nut” group saw a 16% increase in sperm count. Additionally, sperm motility, vitality and morphology significantly improved. (1)
So, what are the nuts that they used to see these pretty good results?!
Which Nuts are Good to Increase Sperm Volume?
Almonds, walnuts and hazelnuts but not only!
Such nuts and other ones like Brazil nuts are packed with nutrients that have been scientifically linked to healthier sperm.
They are all good – and in some cases great – sources of omega-3 fatty acids, folate, vitamin E, zinc and selenium (3 Brazil nuts daily are enough to give you enough selenium!)
These nutrients are essential to protect your cells, including your sperm cells against free-radical damage and to maintain cellular integrity.
Thus, by boosting your nutrient intake, you will improve your fertility and also, your hormonal regulation, which in turn will also help you have a healthy volume of sperm!
Diet wise, nuts are also a great filling snack. Although, they might be extremely rich – a handful is usually around 200 calories – but these calories happen to be extremely nutritious.
So, if your diet is balanced for the rest of the day, these nuts will provide essential nutrients, such as antioxidants, minerals and fatty acids.
However, not all nuts are created equal – clearly. 😉
Walnuts are packed full with omega-3, Brazil nuts provide more than enough selenium and almonds are high in vitamin E (which is also excellent for skin health and skin conditions such as eczema and psoriasis).
In the past 40 years, sperm counts have dropped a whooping 50% worldwide.
Most factors that may play a role in this radical decrease are pollution, terrible diets, substance abuse, sedentary lifestyles and smoking. (2)
So, if you are worried about the health of your sperm, take action. Things won’t change if you don’t.
Make sure your diet is packed with nutrient-rich foods such as colourful vegetables, a little bit of fruit, legumes, wholesome cereals and good quality alcohol (both things in moderation), grass fed protein and dairy, and of course, a good handful of mixed nuts daily!
Finally, exercise is essential for hormonal health (good testosterone levels) and of course, sperm health.
Therefore, make sure to exercise at least 3 times a week and mix cardiovascular to resistance exercises to improve your overall and sexual health on the long run.
Still, do not feel guilty if you indulge once or twice every two weeks. It won’t kill you and frankly, life without guilty pleasures, isn’t worth living or not quite as nice!
This article was written Michael King.
(1) Effect of nut consumption on semen quality and functionality in healthy men consuming a Western-style diet: a randomized controlled trial. Salas-Huetos A, Moraleda R, Giardina S, Anton E, Blanco J, Salas-Salvadó J, Bulló M. Am J Clin Nutr. 2018
(2) Temporal trends in sperm count: a systematic review and meta-regression analysis. Hagai Levine, Niels Jørgensen, Anderson Martino-Andrade, Jaime Mendiola, Dan Weksler-Derri, Irina Mindlis, Rachel Pinotti, Shanna H Swan. Human Reproduction Update, Volume 23, Issue 6, November-December 2017