Testosterone production in males can be affected due to several factors including lifestyle, health conditions, direct injury in the testes, genetics, lack of sleep, genetics, and so forth. In males, the testosterone hormone has a pivotal role in regulating a myriad of bodily functions.
Testosterone deficiency can disrupt these functions, thereby giving rise to health issues such as hair loss, muscle weakness, osteoporosis, sexual dysfunction, and others. However, did you know, some foods can lead to a drop in the levels of this crucial hormone in the body?
Well, one can prevent the negative impact on testosterone production in the body by avoiding certain types of foods. For that, it is necessary to plan a diet carefully and skip or limit the intake of testosterone killing foods and replace them with testosterone-boosting ones.
Testosterone killing foods
Foods that potentially contribute to the decline in the levels of this key hormone in the body are as follows:
Processed foods
Junk and processed foods consist of high amounts of refined carbohydrates, sodium, unhealthy fats such as saturated or trans fats, additives, etc. Such foods can lead to insulin resistance in the body, which in turn can cause hormonal imbalances. This can decrease the testosterone levels.
Besides, processed foods potentiate the risk of obesity, promote inflammation, and affect gut health and function of the endocrine system. All these factors impact the testosterone release in the body.
Sugary foods and beverages
Intake of foods and beverages that are loaded with high amounts of sugar can lead to insulin resistance. As a result, the uptake of sugar or glucose will not happen, which can cause a rise in the levels of sugar in the blood.
This triggers fluctuations in the levels of testosterone in the body, but it is more so causes testosterone decline. Its production will also be hugely impacted consequently. This is why, it is necessary to avoid consuming too many sugary meals.
It is essential to practice moderation if one cannot completely give up on sugar cravings. Doing so will reduce the risk of low testosterone to a significant extent.
Highly processed vegetable oils
Certain types of oils such as cottonseed oil, corn oil, soybean oil, etc. are packed with high amounts of omega-6 fatty acids, which can be detrimental to health if consumed excessively. Omega-6 fatty acids can cause inflammation in the body and affect the testosterone synthesis in the testes.
You can opt for several healthier alternatives instead, which include olive oil, peanut oil, coconut oil, or avocado oil. Moreover, it is better to limit the consumption of fried foods and choose less oily meals.
Soy products
Soy foods are rich in phytoestrogens, which are plant compounds that imitate estrogen hormone in the body. As per some studies, if you consume soy-based products like tofu, soy milk, etc. in excess, it might lead to a boost in the levels of estrogen hormones in the body.
The increase in the estrogen levels will suppress the testosterone production in men. Therefore, it is better to consume soy products in moderate amounts.
Alcohol
Excessive consumption of alcohol can trigger hormonal fluctuations in the body. It can interfere with the hormone production and liver function. This in turn leads to a drop in the levels of testosterone hormone.
To prevent this from happening, try to limit alcohol and drink it in moderate amounts. Alcohol intoxication must be avoided, which will help maintain sufficient testosterone levels in the body.
Testosterone-boosting foods
You must plan your diet by reducing the intake of foods that are detrimental to testosterone production. You can rather incorporate foods that can facilitate testosterone production in the body. Here are some foods that you need you include:
Leafy greens and vegetables
Such foods are packed with nutrients that prevent oxidative damage to the body. Oxidative stress is caused by free radical molecules, that can affect the healthy cells and cause inflammation. Inflammation in the testicles can affect testosterone release and health. However, increasing the intake of vegetables will lower this risk.
Berries and cherries
These foods are loaded with potent antioxidants that prevent oxidative damage and enhance testosterone production. Having a bowl of blueberries, strawberries, and cherries, regularly will aid testosterone synthesis.
Eggs
Eggs are excellent sources of proteins. These are also packed with essential minerals that support testosterone production.
Pomegranates
Pomegranates are superfoods that eliminate any damage to testosterone production. They prevent the damage of free radicals by suppressing their action. This nutrient-dense fruit facilitates the production of testosterone.
