Science-Backed Almond Benefits for Men

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We can all agree that enjoyed in moderation, almonds, (also known as badam), make a healthy snack. Some almond benefits for men are quite obvious, including the fact that they’re a source of protein and fiber. But did you know that consuming almonds also provides numerous health benefits for men, particularly in terms of their sexual health?

For starters, these tree nuts make a good source of vitamin E, magnesium and manganese, all nutrients important to men’s sexual health. In addition, there are other nutrients in almonds linked with supporting male libido and testosterone production. Let’s take a closer look the many ways almonds benefit men.

View the list of all 10 Best Foods for Men’s Sexual Health

Table of Contents

Nutrition to benefit overall health

A one-ounce serving of roasted almonds is a snack packed with nutrition. At less than 170 calories, one ounce of unsalted almonds contains:
6.2g protein (12% DV)
3.3g fiber (13% DV)
7.3mg vitamin E (37% DV)
9.3mcg folate (2% DV)
75.1mg calcium (8% DV)
1.3mg iron (7% DV)
80.8mg magnesium (20% DV)
211mg potassium (6% DV)
1mg zinc (7% DV)
.7mg manganese (37% DV)
.8mcg selenium (1% DV)

It should be noted that almonds are a substantial source of fat. (A one-ounce serving contains 14.9 grams of fat.) But they are cholesterol-free.

Almond benefits for men sexually

Now that we have some basic almond nutrition facts, what are the nutrients in almonds linked with putting lead in your pencil? There are many ways in which almond nutrition supports men sexually. Here’s a look at some of the best (and most surprising) benefits of almonds to men’s sexual health:

1. Improving circulation

These delicious tree nuts contain an amino acid, arginine. This remarkable nutrient helps relax blood vessels and promote healthy circulation. You might have heard of arginine discussed in conjunction with heart health. But don’t forget that without good circulation, you can’t have a healthy sex life and achieving climax is virtually impossible.

But arginine isn’t alone in helping promote circulation and heart health. The magnesium in almonds may help lower blood pressure levels. And since high blood pressure is linked with erectile dysfunction, keeping blood pressure at a healthy level is one of the keys to men’s sexual performance.

2. Providing zinc for testosterone production

Another one of the almond benefits for men might be the nut’s high zinc content. (Walnuts are also high in zinc so if you want a break from almonds, walnut might be a nut to try.) Zinc is a necessary nutrient for testosterone production. And we know that the impacts of low testosterone on men can be drastic and can even include erectile dysfunction.

So there’s one school of thought that the zinc in almonds and other nuts can help support testosterone production naturally. But there are nutritional professionals who promote an opposing point of view.

Because nuts are a source of polyunsaturated fatty acids, there is a worry that regularly eating certain nuts, including almonds, could reduce testosterone levels. That’s because some studies indicate that polyunsaturated fatty acids decrease testosterone levels. However, the general consensus among nutritional professionals seems to be that more research is needed to determine whether or not there’s any risk of almonds reducing testosterone in men.

What we know now is that almonds give a man the zinc necessary for testosterone production. But it may be that the nut’s polyunsaturated fatty acids counteract that benefit. Either way, there is plenty of evidence of other benefits of eating almonds.

3. Supporting healthy libido

Almonds, and walnuts too, are also sources of selenium, another nutrient beneficial to men’s sexual health.

Selenium is important for sperm function. But there is also an indication that a deficiency in selenium can negatively impact sexual desire. And since it is best to get selenium from natural sources, not supplements, eating almonds will help ensure your body gets the nutrient it needs for sex drive.

4. Improving male fertility

Selenium isn’t alone in supporting healthy sperm function. The antioxidants in almonds are proven to help reduce oxidative stress. (Note that the antioxidants are primarily found in the nut’s brown skin, which means that blanched almonds will not offer the antioxidant benefits.) Oxidative stress is not only linked with cardiovascular disease but is also linked with male infertility. According to the World Journal of Men’s Health, oxidative stress causes sperm dysfunction.

Findings of a 2006 study on almonds and oxidative damage demonstrated that eating almonds with meals reduced some markers of oxidative damage. Although it is only one study, these findings speak to the potential of almonds to support male fertility.

5. Boosting energy

As I mentioned in the introduction, almonds are a source of plant-based protein. A one-ounce serving contains 12% of the recommended daily intake of protein. (Remember that physical activity, including a night of passion, requires protein.)

Of course, if you’re really not a fan of this nut but you still want to get the benefits of almonds for men, you can try walnuts. As I noted above, walnuts offer many of the same nutritional benefits as almonds, including the protein need for sustained activities in the bedroom.

Other Almond Benefits for Men and Women’s Health

Apart from the sexual benefits, almonds have health benefits for men that will benefit women, too, including:

1. Controlling blood sugar

The combination of healthy fats, protein and fiber in almonds can help with controlling blood sugar. And the nut’s high magnesium content is proven to give additional help in maintaining healthy blood sugar levels.

2. Supporting weight loss

Any food rich in protein and fiber, including almonds and other tree nuts, will increase feelings of fullness and help prevent overeating. This is good news for both men and women hoping to maintain a healthy weight.

In addition, because some of the nutrients in nuts are hard to digest, your body doesn’t absorb around 10% of the calories in almonds. And there’s some evidence that eating nuts may boost metabolism. In one 24-week study on the impact of almonds on weight loss, subjects who ate almonds daily were more successful at losing weight than subjects consuming a diet rich in complex carbohydrates.

Almond oil health benefits

Another way to get some of the benefits of almonds is by cooking with unrefined almond oil. Almond oil contains 70% monounsaturated fat, which means it promotes heart health. (And a healthy heart leads to good blood flow and the ability to achieve sexual arousal.) And although almond oil lacks some of the nutrition you get from eating almonds, it is rich in vitamin E, also known as “the sex vitamin.”

Almond oil skin benefits

Not only is almond oil a good choice for cooking, but it is also proven beneficial when applied topically. It can be used in skincare for both men and women. When used for skin health, almond oil can protect the skin from sun damage and aging.

It is also used as a treatment for scalp conditions including scalp psoriasis. There is a definite lack of scientific study to prove how effective the oil can be as a treatment for a flaky scalp but it has been used effectively in Chinese and Ayurvedic medicine for centuries.

Almond oil benefits for hair

Because it is an emollient, almond oil can make your hair feel smoother. (Emollients are substances used to soften, smooth and moisturize skin or hair.) The moisturizing properties in nut oils including almond oil may also diminish breakage and split ends. It is also suspected that the high vitamin E content in this oil will help hair grow and look it’s most healthy.

Raw almonds vs roasted almonds

If you’re wondering if raw nuts are better for you than roasted nuts, the long answer is complicated. But the short answer is not really. Unlike some foods which lose nutrients during cooking, almonds and other nuts remain relatively unchanged. Now, the polyunsaturated fats in almonds can be damaged when roasted at high heat. But, according to this article published in Food Chemistry in 2015, if the almonds are roasted at a low to medium temperature, this kind of damage appears not to occur.

Almond milk, almond butter, almond flour and men’s health

If raw or roasted almonds aren’t your cup of tea, consider almond butter. You can also try almond milk but the benefits of almond milk are not as impressive as what you get from straight almonds.

You can also get many benefits from almonds by using almond flour. It’s made by blanching the almonds to remove their skins and then grinding them to the texture of fine flour. Almond flour has almost all the nutritional benefits of whole almonds, only without the crunch.

Almond uses – cooking and recipes

Some of my favorite uses for almonds include cooking with chopped or slivered almonds and using almond meal or almond flour. Toasted almonds also make a great garnish. Here are a few of my favorite recipes:

Chocolate Almond Seduction Cookies
Wild Rice Pilaf with Toasted Almonds and Pomegranate
Fig and Tulsi Lassi with Honey and Almonds
Almond Cake with Honey Balsamic Strawberries

Soaked almonds

There is a school of thought that soaking almonds in water overnight before eating will make it easier for the body to absorb some of the nut’s nutrients. There’s actually very little evidence that soaking almonds will make their nutrition more absorbable. That being said, some people enjoy the flavor and texture of soaked almonds.

How to soak almonds

If you want to try soaking almonds, submerge them in a bowl of drinking water. Cover the bowl and leave it on the counter overnight. Pat them dry with a paper towel and enjoy.

10 Best Foods for Men
Up Next: Oats

Edited by Delahna Flagg: This article was reviewed and additional research provided by Center for Mind-Body Medicine certified practitioner and Eat Something Sexy Nutrition Director Delahna Flagg.

Disclaimer: Please note that the information provided in this article is intended for informational purposes only. It is important to consult your physician before making dietary changes.

This article was written in 2015 and most recently updated in January 2023.

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Amy Reiley

An award-winning author of five aphrodisiac cookbooks with an MA in Gastronomy, Amy Reiley has spent the past 18 years studying the history and science behind aphrodisiac foods. She speaks on aphrodisiacs globally and has brought her knowledge of aphrodisiac foods to national television shows including The Today Show and CBS Early Show. Amy is also a freelance food, wine and health writer and wine competition judge. Her work has appeared in publications ranging from Variety to The Daily Meal. She is a former wine editor for Gayot.com and wine & spirits editor of Las Vegas magazine. Most importantly, Amy is a mother to 2 human children and 1 standard poodle.