By Sue Bedford (MSc Nutritional Therapy)
Know your nuts for health and fertility! Nuts are an important component of the “Mediterranean diet,” and because mixed nuts are a popular snack served during the holiday season, it will provide you with a great opportunity to treat yourself while also consuming foods that will increase your chances of conception.
Nuts of various types have been shown to provide nutritional benefits to your fertility diet. Not only are nuts high in plant-based proteins, but they also contain important fertility-supporting nutrients like omega-3s, selenium, vitamin E, and magnesium, to name a few. When compared to other plant proteins such as lentils or quinoa, nuts are shelf-stable and require little to no preparation. They are also lightweight and portable!
Keeping a trail mix on hand is an easy way to get your fertility-boosting nutrients while enjoying an afternoon pick-me-up snack. In studies, selenium, omega-3 fatty acids, vitamin E, and magnesium have been linked to positive effects on female fertility, and in male fertility, they have been linked to significant improvements in the quality and concentration of sperm.
5 fab nuts to pop into your shopping trolley :
- Brazil nuts – 2-3 per day is perfect for a snack! Did you know that these tasty nuts contain very high levels of selenium, and that just one or two nuts can provide a whole day’s recommended intake? They are also a good source of vitamin E (another antioxidant important for health and fertility), along with calcium and magnesium (the happy mineral!).
- Walnuts – Walnuts are the only nut to contain omega 3 (apart from butternut)– linked in studies to improving sperm, motility, shape and quality. A great source of vitamin E – important for endometrial health. Also rich in magnesium the ‘happy mineral’ linked to improving sleep and reducing stress and anxiety. Magnesium also helps in producing progesterone and increasing blood supply to the uterus, which are both important for fertility.
- Almonds – are a rich source of vitamin E (a powerful antioxidant). Vitamin E is thought to improve sperm quality and motility in men (a study showed that eating 7 almonds a day improved sperm quality). It is also an important regulator of sex hormones in both men and women. In women, vitamin E may help regulate the production of cervical mucus, which is important for conception, due to its ability to keep sperm alive for several days. Almonds also help improve insulin resistance (important for those with PCOS), a condition where body becomes less effective at lowering blood sugar levels. Insulin resistance can reduce fertility in women, especially when combined with abdominal weight gain.
- Cashew nuts – These kidney-shaped legumes are high in magnesium and selenium, as well as a variety of other nutrients. Cashews are high in unsaturated fat and heart-healthy food!
Intake has been linked to higher magnesium levels and a higher likelihood of pregnancy in studies. One serving of cashews contains five grams of protein, as well as vitamin C and folate, the latter of which is critical for preventing neural tube birth defects during pregnancy.
- Hazelenuts – they may be small they pack a great nutritional punch! This delicious earthy-flavoured nut is yet another example of a plethora of beneficial nutrients found in one location. They contain selenium, zinc, magnesium, folate, and vitamin E, as do many other nuts. Hazelnuts contain antioxidants, which are known to protect sperm from free radical damage. Nuts may also aid in hormone regulation by stabilising blood sugar levels, which is an important part of healthy fertility.
Want to read more?
Salas-Huetos A, Moraleda R, Giardina S, Anton E, Blanco J, Salas-Salvadó J, Bulló M. Effect of nut consumption on semen quality and functionality in healthy men consuming a Western-style diet: a randomized controlled trial. Am J Clin Nutr. 2018 Nov 1;108(5):953-962. doi: 10.1093/ajcn/nqy181. PMID: 30475967.
Stuefer S, Moncayo H, Moncayo R. The role of magnesium and thyroid function in early pregnancy after in-vitro fertilization (IVF): New aspects in endocrine physiology. BBA Clin. 2015 Mar 5;3:196-204. doi: 10.1016/j.bbacli.2015.02.006. PMID: 26675754; PMCID: PMC4661571.
