WalnutCouples in infertility treatment hear much about lifestyle choices they should and shouldn’t make when they are trying to conceive, particularly as it pertains to diet. When it comes to male fertility, however, one healthy choice that should not be overlooked is the importance of incorporating walnuts in your fertility diet.

Walnuts Have Important Nutrients for Male Fertility

Walnuts have omega-3 fatty acids, the fatty acids associated with the membrane function of sperm, as well as sperm’s maturity. They are the only nuts shown to have significant amounts of these fatty acids.

Research has shown that men who ate about 2.5 ounces of walnuts a day exhibited an increase in sperm health. A study led by UCLA’s Fielding School of Public Health’s researcher Wendie Robbins, Ph.D., indicated that these fats contribute directly to the health of men’s sperm. Increasing the intake of omega-3s resulted in more sperm that were normal size and shape. In addition, their research revealed that those men who ate a lot of saturated fats had fewer sperm concentration in samples.

Nuts Have Important Nutrients When Trying to Conceive

In general, nuts get a bad reputation because they are high in fat. While it’s true that they are high in fat, it’s the heart-healthy fats. Furthermore, they are high in fiber as well as protein and are an excellent source of antioxidants. Experts believe nuts can be a nutrient-dense addition to any couple’s fertility diet. The important thing to remember is portion control. Too much of the good fats are still too much fat.

You Hate Nuts? Hide them!

Whether they are healthy or not, some people just really hate nuts. That’s fair. We all have our favorites—and our not-so-favorites. Men who need to boost their fertility health but hate walnuts may decide they just can’t do it. The health benefits of consuming walnuts, however, might be too important to these individuals.

So if you are one of these folks that can’t stand nuts, try hiding them. Here are some ways to hide walnuts in foods you do like:

  • Blend shelled walnuts into a fruit smoothie
  • Chop them up and hide them in spaghetti sauce
  • Pulverize nuts and add them to applesauce or hot cereal
  • Hide them in a meatloaf or a ground turkey burger

Men who are looking to get their sperm in tip-top shape for infertility treatment should make an effort to incorporate plenty of walnuts into their fertility diet. As an excellent source of the omega-3 fatty acids, walnuts are an effective way to boost male fertility. No more than half a cup a day could help get your sperm in its best health to help you make your dreams of family a reality.


Rubin, Rita. “Walnuts May Improve Sperm Quality in Healthy Men.” WebMD. (2012): 1. Web. 4 November 2014. <http://www.webmd.com/infertility-and-reproduction/news/20120815/walnuts-may-improve-sperm-quality-healthy-men>.

“List of 10 Superfood for Your Diet.” www.webmd.com. Web. 3 November 2014. < http://www.webmd.com/food-recipes/features/10-everyday-super-foods?page=2>