Sperm counts have dropped 52% in 40 years, with pollution, smoking, and diets blamed. A new study suggests that eating nuts may boost male fertility, offering a potential solution to the ongoing crisis.

What you eat can affect your sperm

Researchers in Spain studied 119 men, finding that those who added 60g of nuts daily saw a 16% sperm count increase and improved sperm vitality, motility, morphology, and less DNA fragmentation after 14 weeks.

What is it about nuts?

Almonds, walnuts, and hazelnuts contain nutrients like omega-3s, folate, vitamin E, zinc, and selenium, which protect sperm from damage, maintain structure, and support hormone regulation for healthy sperm.

What else can you eat for healthier sperm?

A healthy diet greatly impacts male fertility. Studies show antioxidant-rich foods like carrots and omega-3s improve sperm health. Dietitian Lauren Manaker advises a balanced diet rich in fruits, vegetables, seafood, and nuts, while avoiding trans fats and sodas. The Mediterranean or Dutch diet is also recommended.

A healthier lifestyle matters, too

Greg J. Sommer, co-founder of Trak, advises that what's good for the heart is good for sperm. He suggests maintaining a healthy weight, avoiding alcohol, cigarettes, and excessive heat, staying active, getting enough sleep, and reducing stress to boost fertility.

So, should you add nuts to your diet?

Experts are cautious about recommending nuts for infertility due to a small study that included only healthy men. While diet appears to affect sperm quality, more research is needed for broader applicability. Greg J. Sommer stresses that men should focus on overall health and lifestyle improvements to enhance fertility. Making healthier choices can lead to better sperm and hormone levels.

Source: Healthline