Sue Bedford (MSc Nutritional Therapy)
Walnuts are the centrepiece of any Christmas nut bowl but when it comes to fertility they are not just for Christmas!
Nuts are an important part of the Mediterranean diet, which has been proved 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 (apart from butternut)?
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.
Walnuts are a fabulous source of the powerful antioxidant vitamin E, Potassium and Melatonin (melatonin is a hormone that affects your circadian rhythm and helps you to fall asleep).
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 – Did you know that weight-for-weight walnuts contain as much protein as an egg?
Walnuts are a great source of Vitamin E. Vitamin E is believed to improve sperm quality and motility in men. It has shown to be particularly beneficial when supplemented alongside selenium. 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. A study conducted by Takasaki et al., in 2010, showed that vitamin E supplementation may aid in increasing the thickness of the uterine lining in women with thin uterine lining <8mm. Vitamin E has been shown to improve insulin action by improving insulin sensitivity and glucose tolerance, which may be of help to those with PCOS or diabetes (check with G.P or qualified Nutritionist before supplementing anything if diabetic).
Walnuts contain magnesium, which helps in the production of progesterone and increasing 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
Enjoy in salads
Grind in a food processor to make a 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
Want to read more?
Robbins WA, Xun L, FitzGerald LZ, Esguerra S, Henning SM, Carpenter CL. Walnuts improve semen quality in men consuming a Western-style diet: randomized control dietary intervention trial. Biol Reprod. 2012 Oct 25;87(4):101. doi: 10.1095/biolreprod.112.101634. PMID: 22895856.
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