Top Foods That Lower Testosterone
Testosterone is a sex hormone present in humans and various animals. In men, it’s mainly produced by the testicles.
Research indicates that around 2% of individuals assigned male at birth (AMAB) might experience low testosterone levels.
Other studies have estimated that more than 8% of AMAB individuals aged 50 to 79 years may have low testosterone.
The food we eat plays a critical role in managing the testosterone levels.
Some foods are known to boost testosterone levels, while others have the opposite effect of reducing them.
Understanding the characteristics and qualities of the food you consume is crucial for maintaining a healthy lifestyle.
In this article, you will learn about some of the top foods that cause lower Testosterone levels in your body.
Foods that reduce testosterone levels
The following foods are recognized for their potential to decrease testosterone levels. However, when consumed in moderation, their impact is generally limited.
Nuts
Nuts are considered a healthy food source, rich in essential nutrients, fiber, healthy fats, and minerals.
According to some research, specific varieties of nuts may have the potential to lower Testosterone levels.
Nuts are also typically rich in polyunsaturated fatty acids, which have been linked to reduced testosterone levels in certain earlier research.
Eating nuts like walnuts, pistachios, peanuts, and almonds can create oxidative stress in your storage tissues, potentially lowering your Testosterone levels.
Flax seeds
A superfood loaded with good fats, dietary fiber, and a range of essential vitamins and minerals, flax seed does have certain properties that reduce Testosterone.
Flax seeds contain lignans, which are plant compounds that delay the conversion of Testosterone into Dihydrotestosterone, a vital androgen.
A study shows that men with Prostate Cancer followed a low-fat diet enriched with flaxseed, and there were notable reductions in both total and free Testosterone levels.
Furthermore, flax seeds are rich in omega-3 fatty acids, which can also lower Testosterone levels.
Trans fats
Fast foods we consume are often packed with trans fats, a major contributor to lowering Testosterone levels.
Trans fats are bad for your health and are often regarded as the least healthy type of fats to include in your diet.
It triggers inflammation, which is associated with heart disease, stroke, Diabetes, and other long-term health issues.
Certain studies have indicated that the consumption of processed and fast food that are rich in trans fat may lead to lower Testosterone levels.
Alcohol
Consuming alcohol not only reduces Testosterone but also harms your overall health.
Males who consume alcohol on a regular basis develop fertility issues such as low sperm count, low Testosterone levels, Erectile Dysfunction, etc.
In 2014, a study revealed that alcohol consumption led to decreased semen quality and alterations in reproductive hormones among young Danish men.
Furthermore, alcohol’s dehydrating effects can worsen existing health issues.
Therefore, it’s best to either avoid alcohol or restrict your intake to enhance fertility.
Mint
Generally, Spearmint and peppermint are known for their herbal uses in managing stress, aiding digestion, clearing sinuses, and providing fresh breath.
However, excessive consumption of these mints can lead to a minor decrease in Testosterone production.
A study on animals discovered that giving rats spearmint essential oil for 20 days led to decreased Testosterone levels.
When consumed in moderation, these mints do not have a negative impact on Testosterone levels.
Vegetable oils
Most of our meals are prepared in vegetable oils to improve the taste and texture of the food.
These oils are dense in polyunsaturated fats (PUFAs) and are often labeled as healthy fats.
Research indicated that men who regularly consumed vegetable oils like palm, peanut, safflower, and soybean oil, among others, tended to have lower testosterone levels.
The vegetable oils also contain omega-6 fatty acids, which are considered a healthy type of PUFAâwhen consumed in moderation.
They can lower your bad cholesterol, improve your good cholesterol, and help reduce the risks of certain cancers and heart disease.
Studies show that an excess of omega-6 can not only lower Testosterone production but also shrink testicular size and function.
Additionally, it can lead to increased body inflammation.
Conclusion
Testosterone is essential for both men and women and is primarily produced in the testicles of men and, to a lesser extent, in women’s ovaries.
Low Testosterone affects around 2% of individuals assigned male at birth and can lead to health issues like obesity, cardiovascular diseases, Type 2 Diabetes, and Osteoporosis.
The dietary choices you make can significantly impact Testosterone levels.
Certain foods, such as flaxseeds, vegetable oils, trans fat, alcohol, mint nuts, etc, should only be consumed in moderation.
While these foods are rich in omega-3 and other essential nutrients, studies have revealed that they can have adverse effects on Testosterone levels in humans.
Understanding the nutritional characteristics of foods is crucial for leading a sustainable and healthy lifestyle.
Frequently Asked Questions
What are the foods that cause low Testosterone?
Foods such as nuts, flaxseeds, dairy products, transfat, alcohol, etc, are known to be some of the foods that lower Testosterone levels. Eat these foods in moderation to maintain Testosterone levels.
Does coffee increase Testosterone levels?
Yes, studies have shown that men who consume caffeinated coffee regularly are more likely to have higher Testosterone levels. Caffeine, found in coffee, can have a positive impact on Testosterone production.
Which foods have the highest Testosterone?
Certain foods can be beneficial in boosting Testosterone levels. These foods include fatty fish, dark leafy greens, cocoa products, shellfish, avocados, and berries.
What can I do to boost my Testosterone levels?
To enhance your Testosterone levels, maintain a healthy weight, engage in regular exercise, and consume a balanced diet with foods like lean meats, fruits, and vegetables.
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