Dry fruits and nuts are a nutritious, convenient snack. They can be part of a healthy diet when you are trying to conceive, for both women and men. They are not a treatment for infertility, but good nutrition supports overall reproductive health.
How can dry fruits support fertility?
Dry fruits and nuts provide vitamins, minerals, healthy fats and antioxidants. Antioxidants help protect cells, including eggs and sperm, from damage. A balanced diet that includes these foods supports general health, which in turn supports fertility.
Useful dry fruits and nuts
- Walnuts: a source of omega-3 fatty acids, which are linked with sperm health
- Almonds: provide vitamin E, an antioxidant, and healthy fats
- Dates: provide iron, fibre and natural sugars for energy
- Figs (anjeer): provide iron, calcium and fibre
- Raisins: provide iron and antioxidants
- Cashews and pistachios: provide zinc, which is important for sperm production
How much should you eat?
A small handful (around 30 grams) a day is a reasonable amount for most people. Dry fruits are high in calories and natural sugar, so large amounts can lead to weight gain, which can itself affect fertility. People with diabetes should check portion sizes with their doctor or dietitian.
Other foods that support fertility
- Fruits and vegetables of different colours
- Whole grains, pulses and lentils
- Milk, curd and other sources of calcium and protein
- Plenty of water
See our articles on fruits for sperm health and nutrition for pregnancy.
What else helps?
- Stop smoking and limit alcohol
- Aim for a healthy weight
- Start folic acid if you are trying to conceive
- Get enough sleep and stay active
When diet is not enough
If you have been trying for a year without success (six months if you are 35 or older), see a doctor. Diet changes are helpful, but they do not replace a medical assessment. Read when to see a fertility specialist.
Frequently asked questions
Can dry fruits cure infertility?
No. Dry fruits are a healthy part of the diet, but they cannot treat medical causes of infertility.
Which nuts are good for sperm health?
Walnuts, almonds, cashews and pistachios provide nutrients such as omega-3 fats, vitamin E and zinc, which support sperm health as part of a balanced diet.
Are dry fruits safe in pregnancy?
Yes, in sensible amounts. Choose plain, unsalted varieties and watch portion sizes because of their sugar and calorie content.
If you have questions about your own situation, you can meet our doctors at our Basavanagudi, Koramangala and Ballari centres, or contact us to book an appointment.
This article is for general information and does not replace medical advice. Treatment decisions should be made with a qualified doctor who knows your history.