Food as medicine: Walnuts improve sperm quality
Two promising studies have investigated the effects of daily walnut consumption on sperm health - showing improved sperm parameters.
One study comprised men diagnosed with male-factor infertility. Consuming 45g/day of walnuts for 12 weeks improved sperm motility, progressive motility, sperm concentration and sperm morphology.
Another study of healthy men also showed improved sperm vitality, motility and morphology, in this case eating 75g/day for 12 weeks.
Why?
It's hypothesized the fatty acids in walnuts (predominantly omega-6 polyunsaturated fatty acids and plant-based omega-3 alpha-linolenic acid) are the major contributing factor to their beneficial effect on sperm cells.
These fatty acids are used specifically by the Sertoli cells in the testes to regulate sperm morphology (maintaining the 'normal' appearance of each cell).
They are also necessary for sperm membrane fluidity - vital for sperm motility (their movement - fast and forward) and for the actual fertilisation of the egg cell.
The sperm cell membrane, being rich in polyunsaturated fatty acids, does make it vulnerable to oxidative damage though, such as that caused by smoking, infection, heat, heavy metal exposures, some chemical exposures, radiation.
The take-home
Eat walnuts daily for sperm health!! Um, yum!
But also, note each of the studies was conducted over 12 weeks - this is one full cycle of spermatogenesis, from sperm cell formation to maturation and ejaculation. The length of a sperm cell lifespan. This is the window of time required to impact sperm health. Fertility is not just a female issue, and the three months prior to conception is just as critical for men, as it is for women.
Walnut inspo
Eat them by the handful, or chop them up over salads, add them to your muesli, use them in pesto instead of pine nuts.
Or check these ideas out.
If you have any questions about sperm health or your fertility, please make an appointment with Jacintha to discuss.
→ If you’re interested in using food as medicine, you might also like:
Additional references
Masterson JM, Kim HH & Robbins WA, Walnuts improve semen quality in infertile men: A randomised control dietary intervention trial, Fertility & Sterility, 2020, 114(3) Supplement E23-24, DOI:https://doi.org/10.1016/j.fertnstert.2020.08.092
Robbins WA & Xun L et al, Walnuts Improve Semen Quality in Men Consuming a Western-Style Diet: Randomized Control Dietary Intervention Trial, Biology of Reproduction, 2012, 87(4)101, 1-8, https://doi.org/10.1095/biolreprod.112.101634
Wathes C, Abayasekara RE & Aitken J, Polyunsaturated Fatty Acids in Male and Female Reproduction, Biology of Reproduction, 2007, 77(2)190–201, https://doi.org/10.1095/biolreprod.107.060558
