Male Fertility Is Declining — But This Food Could Help, New Research Suggests

For couples trying to conceive, boosting fertility is a big focus—especially as research indicates male fertility has been on the decline1 in recent years.

For this study, a team of researchers sought to analyze the connection between nut consumption and fertility, looking to existing research for answers.

The systematic review included four papers, including two randomized clinical trials in which men added at least 60 grams of nuts per day. The men (who were healthy and between the ages of 18 and 35), were primarily eating Western diets, with the only change being the addition of nut consumption.

And based on their analysis, nuts may very well boost sperm quality for men. Namely, sperm quality was improved in the men eating nuts compared to those not eating nuts, though no change was seen in sperm concentration, and no significant differences were seen in women.

As study co-author Barbara Cardoso, Ph.D., explains in a news release, snacking on nuts daily is a simple and accessible way for men to increase their sperm quality. "The trial participants ate a Western-style diet, which was not necessarily healthy—this means that adding nuts to their regular diet had a positive effect without the need for further dietary changes," she explains.

And if you're curious about which nuts the participants were eating, they were walnuts, hazelnuts, and almonds, but Cardoso says any combination of your favorite nuts would do the trick. And at just 60 grams (roughly) two handfuls, that's the perfect amount for grabbing when you're on the go or when you need a snack to get through the afternoon.

"We're speaking of either raw or roasted nuts," adds Cardoso, who notes to avoid salted or sweetened nuts, "as salt and sugar can be associated with different health issues such as hypertension and insulin resistance."