What are the benefits of almonds, sexually speaking?

There’s a lot to love about almonds: They’re tasty, crunchy, and packed with essential nutrients. Almonds have a reputation for being good for heart health, brain function, and more, but did you know that there may be additional almond benefits, sexually speaking?

More specific studies are needed, but some research points to potential benefits of almonds for sexual function, including erectile dysfunction (ED). Read on to learn about these possible advantages, along with some other almond benefits for men overall.

To date, there’s not a lot of research on the sexual benefits of almonds for men. As we’ll see momentarily, some studies have analyzed the sexual effects of almonds as part of a mixture, meaning there were other nuts involved; other studies have only been done on animals. More almond-only, human studies are needed, but the current available research suggests almonds may offer some potential perks for erectile function, sexual health, and more. Let’s take a look. 

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Might improve erectile function 

When you think of oxidative stress, what comes to mind? If you’re like most folks, thoughts of chronic conditions—such as heart disease or diabetes—may pop into your head. But as it turns out, oxidative stress can also negatively affect sexual health.

That’s where almonds’ potential role in sexual health comes in. The nuts are rich in antioxidants, or compounds that reduce oxidative stress. They work by fighting free radicals, which are harmful and unstable molecules or atoms that cause oxidative stress by stealing electrons from important molecules in your body and causing cellular damage in the process.

In terms of sexual health, long-term oxidative stress can damage blood vessels in the penis, making it difficult for blood to flow properly. Over time, this may cause erectile problems, including erectile dysfunction.

Eating a diet rich in antioxidants, such as those found in almonds, may help reduce this oxidative stress and prevent blood vessel damage. In fact, research has found that men who ate a mix of almonds, hazelnuts, and walnuts experienced better erectile function than those who didn’t. The researchers called out the possible role of almond antioxidants in this effect, but more specific studies are needed.

May increase sexual desire

In the aforementioned study analyzing men who ate a mix of nuts, including almonds, researchers also looked at participants’ libido. They found that those who consumed mixed nuts had higher levels of sexual desire compared to those who didn’t eat the mixed nuts.

Again, the researchers thought this effect could be due to nuts' antioxidant content but acknowledged there are likely other mechanisms also at play. With that in mind, more research is needed to understand how almonds may increase men's sexual desire.

Could increase blood flow

One of the ways almonds may improve erectile function is by potentially increasing blood flow to the penis over time. Here’s how that might work. 

Amino acids are building blocks of protein. The body relies on amino acids to properly function, including processes related to sexual health. One important amino acid almonds contain is L-arginine, an amino acid that turns to nitric oxide in the body. Nitric oxide is a compound that enhances vasodilation, meaning it relaxes and widens the blood vessels. This allows for better blood flow, potentially leading to better erections.

Additionally, research has found that following a Mediterranean diet—which includes almonds and other nuts—is associated with a lower risk of ED. The researchers attributed this effect to L-arginine’s contribution to nitric oxide, along with the antioxidants in almonds.

Potentially improve fertility

Sexual health doesn’t stop at libido and erections. If you’re looking to have a baby, male fertility and sperm quality are especially important.

According to researchers, following a plant-based diet is linked to improved sperm density and motility. This includes nuts, like almonds, along with whole grains, fruits, vegetables, and legumes.

The reason? This type of diet offers plenty of antioxidants, which, again, are found in almonds. By reducing oxidative stress, antioxidants can protect sperm cells against cell damage, thereby supporting sperm quality and motility. Some of the antioxidants found in almonds include vitamin E, polyphenols, flavonoids, and phenolics.

A healthy, plant-based diet is also rich in fiber, another nutrient naturally found in almonds. Researchers note that fiber can reduce circulating estrogen hormone levels in the blood by binding to excess estrogens in the digestive tract. Since high levels of estrogen have been associated with male infertility, that’s a pretty big deal.

Beyond sexual wellness, almonds may provide other benefits for men’s health.

Support heart health

Almonds have been found to lower blood pressure and LDL (“bad”) cholesterol levels, two major risk factors for cardiovascular disease. This is especially noteworthy for men, as they’re more likely to develop heart issues at a younger age than women. What’s more, heart disease has been closely linked with ED in men. 

So, while eating almonds certainly won’t give you an instant erection, eating them as part of other heart-healthy, risk-reducing habits may improve your erectile function overall. 

Promote gut health

Almonds can also support the bacteria in your gut. The fiber in almonds can act as prebiotics, which feed and nourish beneficial gut bacteria, potentially increasing the ratio of good to bad bacteria in the gut. This paves the way for a more balanced gastrointestinal tract. A balanced gut is key for weight loss and managing inflammation, both of which can reduce the risk of chronic disease and ED.

Help manage weight

Thanks to their rich fiber and healthy fat content, almonds can be excellent for increasing satiety. This can reduce your appetite and help you eat less over time, which can be particularly beneficial if you’re trying to lose or maintain weight. Research has also found that eating nuts, such as almonds, is linked to a lower risk of long-term weight gain. However, almonds and other nuts tend to have a relatively high caloric level (just a cup of almonds has over 500 calories!). Although almonds have other nutritional benefits, consuming them (and other nuts) in excess can contribute to weight gain, instead.

Almonds may have a variety of positive effects on sexual wellbeing. While we don’t have specific research looking at how almonds alone affect sexual function in humans, some of their known benefits may reduce the risk of ED. Most of the studies we have are on almonds within a mixture of other nuts, but here’s what we know.

They can:

• Help protect blood vessels, including those in the penis, supporting adequate blood flow that’s needed to get and maintain erections

• Reduce oxidative stress, which can protect blood vessels (and, therefore, blood flow) in the penis

• Increase satiety, supporting weight control and reducing unwanted weight gain, a risk factor for chronic conditions associated with ED (when eaten in recommended quantities)

Also, almonds contain trace minerals, including magnesium, selenium, zinc, and copper. These minerals have been linked to reduced risk of ED.

Despite the many almond benefits for men, there are some possible risks. Tree nuts, which include almonds, are a common allergen. In fact, tree nuts are part of the “Big Nine” food groups that cause 90% of food allergies in the US. Researchers have also reported that almond allergies are often severe and life-threatening. All that said, if you experience allergy symptoms like difficulty breathing or an itchy or swollen throat after eating almonds, get medical attention. When eating almonds, be aware of those in your immediate vicinity who might have severe allergies.  As noted above, most nuts are calorie-rich, typically containing more than 500 calories per cup.

Almonds are packed with essential nutrients. Check out the nutritional data of 100 grams (g) (approximately one cup) of raw, whole almonds, according to the United States Department of Agriculture (USDA): 

• Calories: 626

• Carbohydrates: 20 g

• Protein: 21.4 g

• Fat: 51.1 g

• Fiber: 10.8 g 

• Calcium: 254 milligrams (mg)

• Phosphorus: 503 mg

• Potassium: 733 mg

• Magnesium: 258 mg

• Zinc: 2.86 mg

• Vitamin B6: 0.101 mg

As you can see, almonds are packed with nutrients but not a low-calorie food by any means. It’s recommended to stick to about 24 almonds or fewer per day.  

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While almonds won’t completely prevent or treat sexual dysfunction, they may play a role in improving your sexual performance and overall health.

• The antioxidants in almonds can reduce oxidative stress, which damages blood vessels in the penis, making it hard to get an erection.

• Almonds are part of traditional aphrodisiac diets and might also increase sexual desire. More scientific studies are needed to confirm this possibility. 

• Almonds contain the amino acid L-arginine, which the body uses to produce  nitric oxide. Nitric oxide is used to widen the blood vessels in the penis, thereby promoting blood flow and better erections.

• The antioxidants and fiber in almonds might also play a role in improving male fertility, including sperm motility and quality.

Keep in mind that no single food can treat or cure ED, and almonds are no exception. Even as part of a healthy diet, what you eat is just one part of the puzzle. Other lifestyle factors, such as exercise, are also important for supporting sexual health.

If you’re experiencing symptoms of ED or other sexual issues, chat with a healthcare provider. They might recommend proven ED medications, such as Viagra (sildenafil) or Cialis (tadalafil). Additionally, they can provide personalized medical advice for your specific symptoms.