Eat your nuts to help improve your fertility

Nuts are another important component to the “Mediterranean diet” mentioned previously when looking at fertility-boosting foods.

Given mixed nuts are a popular snack served during the holiday period, it will give you a great opportunity to treat yourself while also consuming foods to help your chances of conceiving.

Nuts are loaded with nutrients such as omega-3, antioxidants, vitamin E and zinc, and have been linked to huge improvements in the quality as well as the concentration of sperm. One specific aspect that they improve is the level of DNA fragmentation in sperm, something that Fertility First has spent much time investigating and testing for in patients for over 15 years.

Our studies have shown that more than 75% of patients who simply make changes to their lifestyle and take the recommended dietary supplements will have a reduction in DNA fragmentation after approximately 2 months. Furthermore, a significant portion of these patients will go on to conceive naturally and the miscarriage rate is dramatically reduced by less than 5%.

Spiced festive nuts


  • 1 tablespoon reduced-fat butter
  • 1 tablespoon honey or maple syrup
  • 1 to 1 1/2 teaspoons ground cinnamon
  • 1/2teaspoon salt
  • 500g mixed unsalted nuts (eg. cashews, almonds, peanuts, walnuts, brazil nuts)


  1. Preheat oven to 180°C and line an oven tray with baking paper and place nuts onto the tray.
  2. Combine butter and honey in a small pot on medium heat.
  3. Stir through cinnamon and salt and place the
  4. Drizzle the melted honey and cinnamon mixture over the nuts, shaking the tray to help toss through.
  5. Bake for 10-15 minutes, ensuring that you turn the nuts when you’re half way or until they are golden brown.
  6. Set aside to cool and enjoy!



Nic Stark

Nic Stark is Fertility First's Senior Research Embryologist. She holds a Masters of Reproductive Health Sciences and Human Genetics, a Bachelor in Medical Science, and is completing her PhD in Medicine (Reproductive Physiology). She has been an embryologist for over 15 years.

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