Walnut Benefits for Men And Its Nutritional Value

walnut benefits for men

Walnut benefits for men body several parts. Eating walnuts may help support sperm health and male fertility. When 117 healthy young men included 2.5 ounces (75 grams) of walnuts daily in their Western-style diet for three months, they had improved sperm shape, vitality, and mobility, compared to men not eating nuts. Here we are going to discuss the benefits of walnut for men.

Walnut Benefits for Men

Benefits of walnuts for men reproductive health

Walnuts as a whole food contain polyunsaturated fatty acids, antioxidants, and other nutrients essential to sperm development and function. This randomized controlled trial sought to determine if a Western-style diet supplemented with walnuts would improve sperm quality as a predictor of male fertility.

A vast research base on human sperm shows the following to be critical for normal sperm development and function: Polyunsaturated fatty acids provide fluidity to sperm membranes allowing sperm to swim, fuse with ova, and support key cellular functions. Antioxidants protect sperm from reactive oxygen species generated during normal physiologic processes or white blood cells that infiltrate into seminal fluid and injure membranes and fragment sperm DNA.

Selenium is critical in the form of anti-oxidant selenoproteins protecting developing sperm in the testes and later selenium in the epididymis participates in cell shape for motility. Folate, in a recent study, was associated with decreased aneuploidy (abnormal number of chromosomes)in sperm. Deficiency in any of these factors – lipids, antioxidants, selenium, or folate could manifest as poor semen quality and sub-fertility.

Walnuts provide a rich dietary source for each of the critical factors discussed above. Walnuts contain beneficial lipids, antioxidants, selenium, and folate. Walnuts, as a natural whole food source, maybe preferential to commercial supplements and, as a plant source of nutrients, leave a positive green footprint on the planet.

Walnut benefits for sperm

Walnuts are a natural source of anti-inflammatory omega-3 fatty acids and provide a rich source of antioxidants to help combat oxidative stress that can harm sperm count and other important parameters of sperm quality.

Benefit brain health

Eating walnuts may help slow cognitive decline in at-risk groups of older adults, according to a 2020 study published in The American Journal of Clinical Nutrition. Researchers randomly assigned over 600 elder adults to either a diet with 15% of calories from walnuts or a control diet without walnuts. While the walnuts did not affect the cognitive function of healthy subjects, brain MRIs showed that the nuts had a greater effect on higher-risk people, including heavier smokers, and those with lower baseline neuropsychological test scores.

Reduce blood pressure

In a 2019 study, published in the Journal of the American Heart Association, researchers found that when study subjects ate whole walnuts, they experienced greater benefits than when they consumed a diet with a similar fatty acid profile without walnuts. Outcomes included a reduction in central diastolic blood pressure (the pressure that moves towards the heart) and positive changes to cholesterol profiles. Scientists say the study is an example of how a relatively small eating change can result in significant cardiovascular benefits.

Walnuts can help gut and heart health

The bioactive compounds in walnuts may play an important role in altering the gut environment in ways that impact disease outcomes, say researchers. In a six-week Penn State study of overweight adults with cardiovascular risk, the addition of walnuts to their diet enhanced beneficial gut bacteria linked to health benefits, including reduced blood pressure and total cholesterol.

Walnuts deliver healthy fats

Alpha-linolenic acid, or ALA, is a type of omega-3 fatty acid known to reduce inflammation. Walnuts contain more ALA than any other type of nut. A 2020 study, published in the journal Nutrients, assessed the effects of walnut consumption on the omega-3 fatty acid profile of healthy adults over four weeks. Researchers found that after a month of consuming a few ounces of walnuts daily, the subjects’ omega-3 status improved. They also experienced reductions in body weight and body fat, plus gains in lean body mass and body water.

30g Walnuts Nutrition

  • Calories: 185
  • Water: 4%
  • Protein: 4.3 grams
  • Carbs: 3.9 grams
  • Sugar: 0.7 grams
  • Fiber: 1.9 grams
  • Fat: 18.5 grams


Walnuts contain about 65% fat by weight. Like other nuts, most of the calories in walnuts come from fat. This makes them an energy-dense, high-calorie food. However, even though walnuts are rich in fat and calories, studies indicate that they don’t increase obesity risk when replacing other foods in your diet.

Walnuts are also richer than most other nuts in polyunsaturated fats. The most abundant one is an omega-6 fatty acid called linoleic acid. They also contain a relatively high percentage of the healthy omega-3 fat alpha-linolenic acid (ALA). This makes up around 8–14% of the total fat content.

Walnuts are the only nuts that contain significant amounts of ALA. ALA is considered especially beneficial for heart health. It also helps reduce inflammation and improve the composition of blood fats.

Vitamins and minerals

Walnuts are an excellent source of several vitamins and minerals, including:

Copper: This mineral promotes heart health. It also helps maintain bone, nerve, and immune system function.

Folic acid: Also known as folate or vitamin B9, folic acid has many important biological functions. Folic acid deficiency during pregnancy may cause birth defects.

Phosphorus: About 1% of your body is made up of phosphorus, a mineral that is mainly present in bones. It has numerous functions.

Vitamin B6: This vitamin may strengthen your immune system and support nerve health. Vitamin B6 deficiency may cause anemia.

Manganese: This trace mineral is found in the highest amounts in nuts, whole grains, fruits, and vegetables.

Vitamin E: Compared to other nuts, walnuts contain high levels of a special form of vitamin E called gamma-tocopherol.

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