Men produce testosterone in their testes, a hormone responsible for muscle growth, sperm production and a host of male characteristics. Women produce testosterone as well, but it does not play as large are role in their health. When testosterone is low, see your physician for traditional therapies, but understand that there are foods you may want to avoid to help increase your testosterone levels.
Soy Products
Studies are inconclusive, but some scientists believe that eating soy products such as soy milk, soybeans and tofu may lower the level of testosterone in your body. A study published in the September 2001 issue of the "Journal of Endocrinology," for instance, notes a correlation between soy intake and lowered testosterone. Others say that it does not negatively influence testosterone, but it does raise estrogen rates, which can throw off your body's balance of hormones. If you are concerned about your testosterone level, consider avoiding soy.
Foods High in Polyunsaturated Fats
While fats are an important part of your diet when you invest in raising your testosterone levels, the type of fat you choose makes all the difference. An article in the July 2006 issue of "Muscle and Fitness" suggests that polyunsaturated fats lower your overall testosterone level while saturated fat and monounsaturated fat raise testosterone. Polyunsaturated fats are often found in fatty types of fish such as tuna, salmon and sardines, so strike those from your diet plan until your testosterone levels have returned to normal.
Foods Low in Vitamin A
Your body needs vitamin A to manufacture testosterone, so avoid foods that do not supply you with an adequate quantity of this critical vitamin if you need to boost your testosterone level. Put onions out of your meal plan -- they contain no vitamin A. You should take it easy on potatoes and cashews as well, which are also low in the vitamin. These foods will not help you increase your testosterone.
Vitamin D-deficient Foods
A study published in the March 2011 issue of the journal "Hormone and Metabolic Research" indicates that getting adequate levels of vitamin D in your diet may raise your testosterone levels, so eating foods that do not contain vitamin D is not a smart choice for increasing those levels. It is rare to find foods that naturally contain vitamin D -- including most fruits and vegetables -- so if you do consume these foods you may need to take a vitamin supplement to counterbalance their lack of nutritional value when it comes to testosterone production.
References
- "Journal of Endocrinology"; Dietary Soy-Phytoestrogens Decrease Testosterone Levels and Decrease Prostate Weight Without Altering LH, Prostate 5alpha Reductase or Testicular Steroidgenic Acute Regulatory Peptide Levels in Adult Male Sprague-Dawley Rats; K.S. Weber, et al.; September 2001
- Dr. Lam; Soy and Estrogen Dominance; M. Lam, MD, MPH
- "Muscle and Fitness"; The Testosterone Diet; J. Stoppani; July 2006
- MayoClinic.com; Dietary Fats: Know Which Types to Choose; February 2011
- Mt. Healthy Wellness Center: How Your Body Makes Testosterone
- USDA National Nutrient Database: Onions, Raw
