Sue Bedford (MSc Nutritional Therapy)
Nuts are an important part of the Mediterranean diet, which has been proven to be one of the best when it comes to supporting fertility. Nuts also include healthy fats, plant proteins, vitamins, minerals, and antioxidants, all of which have been linked to improved fertility.
Did you know that walnuts are the only nut that contains omega 3?
In fact, unlike most other nuts they are much richer in polyunsaturated fats than monounsaturated fats and this is where the omega 3 comes from in the form of Alpha Linolenic Acid (ALA). Just one 30g portion of walnuts a day provides more than one day’s recommended intake. For those who don’t eat fish or fish oils – walnuts, flaxseed and soya are important sources.
Why are omega 3 fatty acids important to fertility?
- They help to regulate hormones.
- They may help to improve sperm quality.
- They are important for foetal brain development and lowering unhealthy LDL cholesterol levels.
- Help regulate the inflammatory response – important in conditions such as PCOS and Endometriosis.
- Increase blood flow to the uterus.
In a study conducted by the University of California, Los Angeles – walnuts were found to be important in the formation of sperm membranes and sperm maturation.
What do walnuts contain nutritionally?
- They are a fantastic source of antioxidants – Antioxidants are great for fertility as they fight off toxins called free radicals which can damage our eggs and sperm membranes and DNA, so the more antioxidants that we can get in our diet, the better.
- They are an excellent source of protein – weight-for-weight walnuts contain as much protein as an egg.
- Great source of B vitamins and vitamin E
- Walnuts contain magnesium, which helps in the production of progesterone and increases the blood supply to the uterus.
- They are also high in potassium which is important in regulating blood pressure.
- Walnuts contain a good amount of zinc – important in the production of many enzymes in the body as well as being important for sperm quality
- A good amount of iron which is important in the production of haemoglobin in the blood – this carries oxygen around the body and helps to provides a good blood supply to the uterus
- Walnuts are one of the few foods that contain serotonin – this is important in helping to lift mood and depression
Ways to incorporate more walnuts into your diet
- Sprinkle on porridge or enjoy with Greek yoghurt, berries and honey
- Grind in a food processor to make walnut butter or pesto
- Great sprinkled on top of roasted veggies
- Tasty in a fertility salad with beetroot and sweet potatoes
- Make into dips/sauces
- Add to smoothies
Healthy Walnut pesto
Take a large handful of fresh basil, 4 oz of sun- dried tomatoes, 1 clove of garlic, 6oz of pre-soaked walnuts (for around 3 hours) and a good drizzle of olive oil. Blend the ingredients together in a food processor or using a hand-held blender and enjoy!
