1. Soy and Soy-Based Products
Regular consumption of soy products such as edamame, tofu, soy milk, and miso can cause a drop in the testosterone levels.
A study involving 35 men stated that regular consumption of soy protein isolate for 54 days showed a decrease in the testosterone levels. Soy foods are rich sources of phytoestrogens, plant-based substances that mimic the effects of estrogen in the body by altering the hormone levels and reducing testosterone. Though, further research is needed to know the exact impacts of soy products on testosterone levels in humans. For now, better avoid the soy-based products to stay on the safer side.
Mint is well-known for its stomach-soothing properties. But, several research suggests that mint could be responsible for a fall in the testosterone levels. Precisely speaking, spearmint and peppermint (herbs that come from the mint family ) are considered to have a direct impact on testosterone.
3. Licorice Root
Licorice root is a commonly used ingredient to sweeten candies, bars, and beverages. It is also popular as a natural remedy in holistic medical practices and is often used to treat many conditions from persistent coughing to chronic pain. In the past few years, several studies have found that licorice may also have an impact on hormone levels and can cause a potential decline in testosterone levels over time. In a study conducted on 25 men who consumed 7 gms of licorice root each day for a week, an approximate fall of 26% in their testosterone levels was observed. So, the next time you snack into candies or beverages, make sure to read their contents and avoid the ones having high levels of Licorice root.
4. Vegetable Oil
Commonly used vegetable oils in our kitchens, like canola oil, soybean oil, corn oil, and cottonseed oil are loaded with PUFAs or polyunsaturated fatty acids. PUFAs are usually considered as a healthy source of dietary fat. But, as suggested by several studies, these can also call a drop in testosterone levels. A study conducted on the same, involving 69 men showed that frequent consumption of polyunsaturated fats is associated with a significant decrease in testosterone levels.
Flaxseeds are rich in heart-healthy fats, fiber, and essential vitamins and minerals. But, various researches have shown that flaxseed may cause a decrease in the testosterone levels.
The reason behind this is that flaxseeds are high in lignans, a plant compound that binds to testosterone and forces it to be excreted from the body. In a small study conducted on 25 men diagnosed with prostate cancer, intake of flaxseed or its supplement sources showed a significant reduction in testosterone levels. Similarly, a case study of a 31-year-old female with PCOS or polycystic ovary syndrome reported that daily consumption of flaxseed supplements decreased the testosterone levels and reduced the symptoms of PCOS.
6. Processed Foods
Besides being high in added sugar, sodium and calories, processed foods such as ready-to-eat meals, frozen foods, and pre-packaged snacks are also a bulky source of trans fats. Trans fats are an unhealthy type of fat which has been linked to a high risk of heart disease, type 2 diabetes, and inflammation. Moreover, several studies have shown that regular consumption of trans fats from sources such as processed or frozen foods can decrease testosterone levels. So, the next time your lazy mind tries to grab those pre-packed meals or frozen foods, think of its harm on your manhood and consider something healthy instead.
An occasional glass of wine for dinner has no major bad effects on health. But, studies have shown that excessive intake of alcohol can cause a decrease in testosterone levels, especially in men. Alcohol intoxication can also cause a decrease in testosterone levels in men.
Nuts are a healthy source of many essential nutrients like fiber, heart-healthy fats and minerals such as folic acid, selenium, and magnesium. However, some studies suggest that the nuts which are high in polyunsaturated fatty acids may decrease testosterone levels. Although, this is still on debate and more research is needed to rule out the conclusion.
The Bottom Line
Changing your diet is one of the simplest ways to maintain optimum testosterone levels. If you are concerned about low testosterone levels, avoid consuming testosterone-lowering foods or the foods which are linked to reduced testosterone levels. Also, maintain a healthy lifestyle, get plenty of sleep and stay fit with regular exercise to naturally boost testosterone.