Walnuts are a good source of omega-3 fatty acids, which are essential for sperm health. Omega-3 fatty acids help to protect sperm from damage and improve their motility and morphology. A study published in the journal Biology of Reproduction found that men who ate 75 grams of walnuts per day for 12 weeks had significantly improved sperm quality, including increased sperm count, motility, and morphology.
Walnuts are also a good source of antioxidants, which can help to protect sperm from damage caused by free radicals. Free radicals are unstable molecules that can damage cells, including sperm cells. Antioxidants can help to neutralize free radicals and protect sperm from damage.
In addition to omega-3 fatty acids and antioxidants, walnuts are also a good source of other nutrients that are important for sperm health, such as zinc, selenium, and vitamin E. Zinc is essential for sperm production, while selenium and vitamin E are antioxidants that can help to protect sperm from damage.
If you are trying to improve your sperm health, eating walnuts may be a helpful way to do so. Walnuts are a healthy and delicious snack that can provide your body with the nutrients it needs to produce healthy sperm.
Walnut Benefits For Sperm
Improved sperm count
One study found that men who ate 75 grams (about 2.5 ounces) of walnuts per day for 12 weeks had a significant improvement in their sperm count compared to a control group.
Increased sperm motility
Another study showed that men who ate a Western-style diet supplemented with 75 grams of walnuts per day for 12 weeks had improved sperm motility compared to a control group.
Enhanced sperm morphology
Sperm morphology refers to the size and shape of sperm cells. Research has suggested that consuming walnuts may improve sperm morphology, which can contribute to better overall sperm health.
Rich in antioxidants
Walnuts are high in antioxidants, which can help protect sperm cells from damage caused by free radicals.
Overall, while more research is needed to fully understand the relationship between walnut consumption and sperm health, including walnuts as part of a healthy diet may have potential benefits for men looking to improve their fertility.