Which nuts are good to increase sperm volume?
Some nuts are known for their for their ability to improve sperm quality and quantity.
Several studies have shown that consumption of nuts has a positive impact male fertility.
Nuts like almonds, walnuts, cashews, and pistachios are rich in antioxidants, which can help reduce oxidative stress and inflammation.
Two factors that have been linked to male infertility and decreased ejaculation volume.
Oxidative stress can damage the DNA in sperm, affecting their quality and motility.
Antioxidants can also protect sperm from this damage and improve their function and effectiveness.
Studies have also shown that nuts can increase semen volume, sperm count, motility and morphology.
In a study published in the journal Andrologia…
Men who consumed a mixture of nuts including almonds, hazelnuts, and walnuts…
Had a 16% increase in sperm count and a 6% improvement in sperm motility compared to men who consumed no nuts (source).
Another study published in the journal Nutrients found that a diet rich in nuts was associated with higher semen volume and better sperm morphology.
Nuts, Arginine and Semen Volume
Nuts are also a good source of arginine, an amino acid that plays a crucial role in sperm production.
Arginine is a precursor for nitric oxide, a molecule that helps relax blood vessels and improve blood flow to the penis and testicles.
This increased blood flow can enhance sperm production and improve sperm quality and overall health.
In addition to arginine, nuts are also rich in other nutrients that are essential for male reproductive health.
Walnuts contain omega-3 fatty acids, which have been shown to boost sperm quality and motility.
Brazil nuts are a good source of selenium, a mineral that has been linked to increased sperm production and motility as well.
While nuts have many benefits for male sexuality, keep in mind that they should be consumed in moderation if you’re carrying excess weight.
Nuts are high in calories and fat, which can contribute to weight gain and other health issues if eat too many.
Men who are trying to conceive or increase ejac volume should eat a small handful of nuts per day to gain these benefits and no more.
I personally consume nuts a few times a week, and always to to include on brazil nuts, specifically.
Because studies have shown that selenium can positively affect hormone levels, including those related to fertility, sexual health, and overall wellbeing.
And brazil nuts are are loaded with this mineral.
One particular study found that men who consumed just two Brazil nuts per day for three months experienced a significant increase in testosterone levels.
And remember, your testosterone levels have a major impact on the quality and volume of your sperm and semen production.
Another study found that selenium improved sperm motility, otherwise know as the ability to swim toward the egg in order to fertilize it.
Which is obviously another sign of optimal sperm health.
And finally, brazil nuts, due to their high selenium content were shown in the same study to reduce DNA damage in infertile men.
The bottom line?
Eats your nuts, but do so in moderation.
And make sure you include a few brazil nuts into the mix because they deliver the biggest impact…
On hormones, sperm and semen health.
Which nuts are good to increase sperm volume Part 2:
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