You probably already know that testosterone is an important hormone for men's health, but what you may not know is that certain foods can significantly affect your testosterone levels. This is a factor worth keeping in mind because your testosterone levels can affect lots of important processes such as your energy, muscle growth, and sex drive.
Therefore, depending on what foods you eat, your hormones may change the way you feel and perform throughout your life. In order to maintain healthy testosterone levels, there are some foods that can be helpful and others you definitely want to avoid that can lower testosterone in males.
Soy-based products contain compounds called phytoestrogens, which are essentially dietary forms of estrogen. Diets with a high phytoestrogen intake essentially increase your estrogen levels, which simultaneously lowers your testosterone levels. Soy can be found in a wide variety of foods these days, but it's especially popular in meat alternatives like tofu and other plant-based sources of protein.
Processed & Frozen Foods
The high sodium content in most of these kinds of food can be bad, but they're also known to have large quantities of trans fats as well. This can be a problem, as recent studies have shown that trans fats can actually kill testosterone in men. In general, these kinds of foods should be limited no matter who you are, but you should also know that eating them can affect your hormones.
To be clear, nuts can be extremely nutritious. They're loaded with vitamins, minerals, healthy fats, and many other beneficial compounds. That said, some nuts such as almonds also contain a globulin called SHBG. This is a sex hormone-binding globulin that binds to testosterone and lowers the amount of free testosterone in your body. That doesn't mean nuts are all bad, but they may affect your hormones in an unhealthy way.
Other foods that you may want to look out for include:
Yes, it can. Rice is considered to be refined carbs. These get digested very quick which then gives you faster release of sugar.
Yes, it can. Drinking lots of caffeine can cause cortisol levels to increase, which will then decrease testosterone.
Tuna, Salmons, & Sardines
Many kinds of fish contain high levels of Vitamin D, which is an important nutrient for testosterone production. It's also a great source of protein that doesn't contain too many calories. Be sure to moderate your consumption, as tuna and other kinds of fish also contain trace amounts of mercury, which can be hazardous in large amounts.
Another great source of protein and Vitamin D, egg yolks are a good option for those without cholesterol issues. In fact, extra cholesterol can be beneficial for raising testosterone as long as your body can afford it. Egg whites are also descent in this regard but the yolks have more nutrients, which makes them the more effective option for boosting your testosterone levels.
Fortified Cereal & Milk
Fortified cereals are an excellent choice for breakfast, as they're a quick way to ingest a variety of helpful nutrients. Be sure to choose one with a decent amount of Vitamin D to benefit your testosterone levels. Also, you can add Vitamin D-enriched milk for even better results but be sure to choose a low-fat or skim variety to avoid saturated fats.
Other foods that can be good for boosting testosterone include:
Having healthy levels of testosterone is essential for men's health. Though there are many ways of taking care of your hormones, the foods you eat every day can play a massive role in maintaining the proper balance. Among other things, finding simple ways to manage your testosterone is a great way to keep yourself strong, resilient, and healthy overall. With the right information, it's easy to give your body the ingredients it needs to live to its fullest.
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