To maintain healthy testosterone levels, avoid overconsuming processed foods, soy products, alcohol, high-sugar meals, and edibles high in trans fats. By limiting the consumption of these foods, you can potentially maintain optimal T levels and overall health.
Here are five common foods that can lower your testosterone levels:
Your body usually tries to maintain a proper hormonal balance. However, certain foods and habits can disrupt this delicate equilibrium badly and lead to low T levels.
Are you a fan of soda or energy drinks? If so, there’s bad news. Nutritionists identified that consuming sugar-sweetened beverages can significantly decrease testosterone levels. In fact, they declared them as the top “Testosterone Killers.”
FACT – A study conducted on males aged 19 to 74 found that testosterone levels dropped by as much as 25% after consuming sugar and remained lowered for up to two hours.
While testosterone is a critical hormone for a person’s sexual health, certain dietary choices can negatively impact its production and effectiveness. One of the biggest enemies is consuming fried foods cooked with artificial trans fats (hydrogenated vegetable oils).
FACT – Trans fats – banned since 2015, can escalate the risk of Type-2 Diabetes and heart disease and may cause low T.
Along with unhealthy food and increasing age, being overweight and using narcotic painkillers, anabolic steroids for bodybuilding, or hair-loss medications such as Propecia can cause low T.
Additionally, lifestyle habits like staying sedentary, not getting enough sleep, or having Sleep Apnea can also lead to low testosterone levels.
Foods that contain trans fats, such as those found in cow’s milk, processed foods, and soy products, can negatively impact your testosterone levels. Additionally, consuming excessive amounts of menthol or items high in fats like flax seeds and nuts do the same.
The number one food to build testosterone is fatty fish, containing vital nutrients like vitamin D, zinc, and Omega-3 fatty acids crucial for maintaining good hormonal health.
Nevertheless, while excess fat intake has been linked to adverse effects on testosterone levels, disregarding the importance of essential nutrients such as zinc and protein could be even more detrimental.
Incorporating fish into your daily diet is an excellent option if you’re looking for a natural way to boost your T levels. However, if you’re allergic to seafood, try to eat fruits and eggs, or buy one of the best testosterone boosters as a daily alternative that contains all the necessary ingredients.
Yes – Eggs are a good source of nutrients like cholesterol, protein, selenium, vitamin D, and Omega-3 fatty acids that can support overall health and potentially increase testosterone production in your body, including muscle growth.
Onions contain various antioxidants and nutrients, such as flavonoids and catechins, that may increase the testosterone level in your body. However, no current research supports the claim that eating onions can instantly enhance T levels.
Fatty and vitamin-rich seafood like salmon, tuna, oysters, and mackerel are the most effective foods that can boost testosterone levels in your body. Other foods include leafy green vegetables, eggs, and cocoa products like chocolate.
To support healthy testosterone levels, maintain a balanced diet, do regular workouts, and make good lifestyle choices. However, incorporating specific drinks into your diet can also be helpful.
When choosing drinks, prefer options that are low in fat and contain beneficial nutrients like antioxidants, nitrates, protein, and calcium. On the other hand, avoid the ones with soy, alcohol, or menthol, as these can reduce testosterone levels significantly.
Milk is a good protein, calcium, and vitamin D drink that can help keep testosterone in check for men with low levels. However, it’s important to choose low-fat or skim milk as the soy and fat in regular cow milk may work conversely.
TIP – Adding cocoa powder to milk helps enhance its effectiveness in promoting testosterone production.
Pomegranate and Beetroot juice are other good drinks containing antioxidants and nitrates that increase blood flow and can help reduce inflammation and oxidative stress in your body, resulting in higher testosterone levels.
Contrary to popular belief, not all foods decrease testosterone levels. Some edibles, such as shellfish, tuna, and egg yolks, can boost testosterone production, leading to increased libido, improved muscle mass, and better sperm count.
Here are some foods that help increase testosterone levels in your body:
Cocoa products, including cacao nibs and cocoa powder, fatty fish such as salmon, mackerel, and tuna are proven to increase testosterone levels by 52%. Other food options are dark, leafy green vegetables like spinach, kale, and collard greens, essential for men over 40 looking to maintain healthy hormonal balance.
FACT – Having two 4-ounce servings of fatty fish per week can help restore your body’s hormonal balance and improve sex drive, muscle recovery, and immune system functioning.
Fruits like avocados, berries, lemons, bananas, and pomegranates are all excellent sources of minerals, vitamins, and antioxidants that can potentially increase testosterone production in your body.
Mainly, pomegranates and berries are rich in flavonoid antioxidants that help protect cells, including those that produce testosterone.
Bananas themselves are not high in testosterone; instead, they have an enzyme called Bromelain which helps increase your body’s T levels for better sexual performance.
Bananas are also a convenient and nutritious snack that helps boost energy levels instantly and provides antioxidant benefits.
Yes – Bananas are a good source of nutrients like potassium, magnesium, vitamin B6, and vitamin C, essential for overall health and well-being, including testosterone production.
To support healthy testosterone levels through diet and lifestyle choices, avoid certain foods and habits, including processed meals, high-sugar diets, and excessive alcohol consumption.
The best way to build testosterone in your body is to consume foods rich in vitamin D, magnesium, zinc, and flavonoid antioxidants for a long-term and satisfying sexual experience.
However, if you’re experiencing symptoms of low T and can’t follow strict diet plans, getting the best testosterone booster can be your best bet.
