Nuts are often used as snacks to accompany daily activities like watching TV or engaging in favored pastimes. Nuts are a wholesome snack that’s beneficial to consume because they contain high levels of protein and fiber. It’s not uncommon for nuts to be consumed to curb hunger.
Virtually all types of nuts contain a range of nutrients, such as protein, fiber, vitamin E, magnesium, omega-3, and unsaturated fatty acids. Did you know, Mom and Dad? Beneath their healthful content, consuming nuts actually supports fertility, you know.
Kandungan
Kacang Almond
Kacang Tanah
Energi
579 kcal
564 kcal
Protein
21.15 grams
25.5 grams
Lemak
3.8 grams
44.4 grams
Karbohidrat
20 grams
25.5 grams
Serat
5.18 grams
2.8 grams
Kalsium
248 mg
106 mg
Fosfor
474 mg
390 mg
Zat besi
4 mg
4.1 mg
Nutritional content of almonds and peanuts
Benefits of Consuming Nuts
For Moms and Dads who are interested in incorporating nuts into their snacking routine, it’s recommended to consume around 30 grams of nuts. Despite being beneficial for health, nuts also have a high-calorie content, so it’s important to consume them in moderation.
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Now, here are several benefits that Moms and Dads can reap from consuming nuts:
1. Lowering Bad Cholesterol Levels
One of the benefits of consuming nuts is the reduction of bad cholesterol levels. This is due to the fact that nuts contain healthy fats and phytosterols, which play a role in decreasing the absorption of cholesterol from the digestive tract into the bloodstream.
2. Reducing the Risk of Heart Disease
Dads and Moms, it turns out that consuming nuts also contributes to a lower risk of heart disease. The presence of beneficial cholesterol, which helps decrease bad cholesterol levels, enhances the function of arteries. This, in turn, reduces the risk of high blood pressure and heart disease.
3. Weight Management
Struggling with weight issues? Well, nuts are beneficial for weight management. Despite their relatively high calorie content, not all the calories in nuts are absorbed by the body. Additionally, the fiber content in nuts makes you feel full for longer, minimizing the desire for excessive eating and aiding in weight loss.
4. Maintaining Health for Metabolic Syndrome and Diabetes
The low carbohydrate content in nuts is particularly beneficial for individuals with diabetes, as it doesn’t significantly increase blood sugar levels. The anti-inflammatory compounds present in nuts also help reduce inflammation in the body, which is common in individuals with metabolic syndrome and diabetes.
5. Enhancing Artery Function
Arteries are blood vessels responsible for transporting oxygenated blood throughout the body. Nuts offer a positive impact on artery function. This is attributed to the presence of arginine, an amino acid found in nuts. Arginine is essential for producing nitric oxide, which widens blood vessels. Consequently, this promotes the elasticity of artery walls and reduces the risk of blockages.
Facts About Nuts for Fertility
One of the recommended foods for consumption if Moms and Dads are planning to conceive is nuts. How come?
According to research published in the European Society of Human Reproduction and Embryology journal, walnuts, almonds, and hazelnuts contain various essential nutrients for improving sperm quality. Nutrients found in nuts, such as protein, omega-3 fatty acids, folate, antioxidants, vitamin E, zinc, and selenium, contribute to the maturation and protection of sperm from damage caused by free radicals.
Furthermore, the benefits of these combined nutrients can also regulate testosterone hormone levels in Dads. Low testosterone levels can adversely affect the quantity, shape, and movement speed of sperm. Nuts can help increase testosterone levels and improve sperm quality.
Nuts aren’t just beneficial for Dads; they’re also advantageous for Moms’ reproductive systems, as they enhance the immune system, thereby preserving immunity. This also affects ovulation readiness.
So now you’re aware that nuts are indeed highly beneficial for fertility, right? Remember, Moms and Dads should consume nuts in appropriate quantities. We hope the information provided is helpful. Moms and Dads can also share this article with other warriors on their journey, too!
Source:
European Society of Human Reproduction and Embryology. (2018). A diet rich in nuts improves sperm count and motility: Improvements associated with better male fertility and explained by a reduction in sperm DNA fragmentation.
Salah-Huetos, A., et al. (2018). 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.
Robbins, W., et al. (2019). Randomized Clinical Trial: Effect of Walnuts on Semen Parameters and Male Fertility (P18-042-19). Curr Dev Nutr. 2019 Jun; 3(Suppl 1): nzz039.P18-042-19.
Skoracka, K., et al. (2021). Female Fertility and the Nutritional Approach: The Most Essential Aspects. Adv Nutr. 2021 Nov; 12(6): 2372–2386.
