Eating nuts and seeds seem to always be thrown around when we think of eating healthy. Walnuts are one of the many that are out there.I guess the quote, “one small thing can make a big difference” is true after all. Walnuts can be beneficial for sperm quality, are excellent sources of omega 3 fats and vitamin E  which is great for endometrial health as well as B vitamins and protein.

Omega 3 and 6 fatty acids are a major key in both men and women’s health especially when we are looking at the baby making process. A 12 weeks study conducted by Dr. Robbins at ULCA showed that “eating 2.6 oz of walnuts per day increased levels of omega 3 and omega 6 and improved sperm vitality, motility, and morphology.” Walnuts are one of the best nuts for omega fatty acids. These acids are required by our bodies for cell growth, immune function, blood clotting, disease prevention, and brain health. In another recent study by the University of California which tested the effects of walnuts on sperm. They found that after 12 weeks men who ate about two-and-a-half servings had higher levels of omega-6 and omega-3 fatty acids in their blood. They also found that sperm improved in swimming ability, size, and shape. However, Men in the study who did not consume walnuts(or any other tree nuts) for 12 months did not see a difference in their sperm. 

Vitamin E is an antioxidant which has been shown to be supportive of nerve cells, red blood cells, the liver and immune system. Vitamin E is particularly useful in endometrial health as it supports blood flow. 

For pregnant women, walnuts also contain a healthy amount of Vitamin B Complex groups which includes vitamins such as folates, riboflavin, thiamin etc. These are essential for a pregnant woman and the fetus. Walnuts also have an added benefit of staving off nausea during pregnancy and also boosting brain development in the fetus.

Walnuts are a good source of protein which is used for building and repairing of the body’s tissues including a growing seed in a woman’s womb. Protein is an important element for a healthy growing embryo and mother. Providing an excellent source of energy for the mother. The amino acids that make up protein are the components of the body’s cells including those of your baby.


  • ¼ cups of walnuts equals to 2,270 mg of omega 3 fatty acids
  • 1 ounce of walnuts contains 4g of protein

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