Testosterone is the main male hormone that is responsible for the development of a man. Low levels, called hypogonadism, can negatively affect mood, energy levels, sexual function, bone health, and hair growth.
Testosterone levels usually decrease with age, as 39% of men aged 45 and over experience the condition. Although testosterone replacement therapy (TRT) is an effective treatment, most men seek natural alternatives.
Recently, individuals have discovered testosterone-boosting nuts: Brazil nuts, macadamia nuts, and tiger nuts. They have various vitamins, minerals, and healthy fats, which boosting T levels and improve overall health. This is also a better way to boost T levels in women.
Brazil nuts contain a mineral called selenium, which is said to boost testosterone. There is 96mg of selenium in just 5g of these nuts, which is 74% higher than the recommended daily intake.
Selenium can boost low testosterone levels and improve fertility by enhancing sperm quality and mobility. Although it's rare to have a selenium deficiency, many men who included these nuts in their diet saw a definite improvement.
Since selenium improves fertility, it subsequently increases testosterone levels. A study found that 56% of men who had selenium had an increase in sperm mobility. However, these studies have not found a direct link to Brazil nuts, so you should eat these in moderation as they can induce side effects.
Selenium can also improve the following:
- Protect against heart disease.
- Improves your mental health.
- Improves your immune system.
- Beneficial for thyroid problems.
Macadamia nuts have a high level of monounsaturated fatty acids, which promotes the production of testosterone. Healthy fats in general boosts testosterone levels, while low-fat diets tend to decrease them.
However, you have to be careful of certain types of fat, such as polyunsaturated fatty acids (PUFAs), which decrease testosterone.
Macadamia nuts have a very low content of PUFAs and high amounts of good fats, which increase your testosterone. Don't include too much of these nuts in your diet, as 30g daily is enough.
Macadamia nuts also have other benefits which improve overall living, such as:
- They have an antioxidant effect on the body.
- Packed with vitamins, minerals, and fiber, but low in sugar and carbs.
- Can improve heart health.
- Can improve gut health.
These benefits can ultimately boost testosterone levels as well.
- Best testosterone boosters for women
This superfood has been used for testosterone since ancient times. Many generations of Nigerian people have used these nuts as natural aphrodisiacs. With this comes testosterone-boosting effects.
A study that involved mice fed with tiger nuts over a month showed that their testosterone levels increased, and sexual activity was improved. Although there are only animal studies, it will not negatively affect you if you include tiger nuts in your diet.
Tiger nuts are very high in fiber. So, you should gradually include them in your diet to see how you tolerate the inclusion of the nuts. This is to reduce digestive issues as well. High levels of fiber can cause cramping and bloating.
Apart from fiber, tiger nuts also have iron, calcium, and magnesium, which can contribute to healthier T levels. It gives the body protein and healthy fats, with vitamin B, that helps with the reproductive system. They can also keep your blood sugar levels in check.
Men should eat 30g to 38g a day, while women should eat 21g to 25g a day.
What Nuts Decrease Testosterone?
While some nuts benefit testosterone levels, some can lower them. This is best for individuals who are trying to lower their testosterone. High testosterone levels can also produce negative health effects.
Avoid these nuts if you're trying to increase testosterone:
- Walnuts and almonds- These nuts lower testosterone levels by increasing the sex hormone-binding globulin (SHBG) by 10% to 20%. This decreases the production of testosterone and is linked with low sex drive, erectile dysfunction, and infertility.
- Pistachios and peanuts- These nuts have a high level of phytosterol, a type of plant sterol. This has a decreasing effect on testosterone. A study found that phytosterol reduces T levels as well as sexual activity.
- Nuts with a high PUFA content- Polyunsaturated fats do not benefit testosterone production. This includes nuts like pine nuts, cashews, and others that contain a high level of PUFAs. Besides nuts, you should avoid food with these fats as well.
Should I Rely On Testosterone Boosting Nuts Only?
It would help if you ate these nuts in conjunction with other foods that boost testosterone. A healthy diet of all these foods will enhance T levels and slowly bring them back to normal. You can combine this with strength training.
You can also start with natural testosterone boosters while including these nuts in your diet. Make sure to test your levels before starting a booster to track your changes during months.
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