Best Nuts to Boost Testosterone Levels -Clinically Proven

You may have heard that consuming nuts can benefit cardiovascular health, but do you know that some nuts can improve testosterone levels in men? We have to tell you that it’s partially true. Some nuts …

Best Nuts to Boost Testosterone Levels

You may have heard that consuming nuts can benefit cardiovascular health, but do you know that some nuts can improve testosterone levels in men? We have to tell you that it’s partially true. Some nuts are an excellent source of minerals, zinc, selenium, etc., that can elevate the T levels.

On the other hand, some nuts may contain PUFAs and might even elevate the SHBG levels. These factors can counter the free testosterone and reduce them in the human body.

We’ll talk about the best nuts to boost testosterone levels and highlight those you must avoid if your main concern is boosting testosterone. Without further ado, let’s dive in. 

Best Nuts to Boost Testosterone Levels

There are numerous varieties of nuts out there. You might be fond of some and shy away from others. The one you are eating might negatively affect your health, even though you have heard good things about it. This is why you must know about these foods. 

Below is a list of a few useful dry fruits that are known to be beneficial to male hormones. 

Tiger Nuts

Aphrodisiacs are known to stimulate sexual desire, sexual attraction, and sexual behavior. What better than having food that is considered an aphrodisiac? Tiger nuts have been used as one since ancient times and have been a key component in many ayurvedic medicines.  

Tiger nuts are extremely rich in nutrients. They contain calcium, zinc, potassium, magnesium, and vitamins b6 and c. All of which are potent sources to aid human health and not to mention the free T levels. Tiger nuts are a good source to contain blood sugar levels, improve heart health and keep your sexual desires on point. 

Research showed that tiger nut meals help to improve sperm motility and ameliorate morphology. These improvements directly aid male fertility. You have to keep in mind that these nuts are rich in fiber, and therefore if you overdose, you can disturb your stomach. 

For males, it is advised you take a handful per day. The measurement should be limited to 38 grams of fiber. Stretching that limit can upset the stomach. Also, remember that tiger nuts alone cannot do all the good things. You better mix and match your diet routine with healthy food and T supplements. 

Brazil Nuts

Brazil nuts have incredible health benefits that you will thrive on. What makes these nuts so special apart from their eye-catching name? Brazil nuts contain magnesium, healthy fats, vitamin E, copper, selenium, etc.

Talking about selenium is a source that is known to increase testosterone concentrations and plasma LH. 

Oral selenium supplements have shown positive effects on male reproductive hormones and improve semen quality altogether. Brazil nuts contain 68 to 91 mcg of selenium per nut, so when consuming these nuts, make sure you don’t go overboard. 

Too much can promote irritation, nausea, and even vomiting. Two or three daily nuts are the ideal way to get you active in bed. 

Macadamia Nuts

Let’s talk about a nut that is known for improving heart health and boosting male testosterone levels at the same time. Macadamia nuts are a good source of monounsaturated fatty acids, manganese, B vitamins, iron, vitamin A, etc. 

Studies have shown that consuming foods containing monounsaturated fatty acids increases testosterone levels in men. It is observed that a low-fat diet significantly reduced testosterone production, whereas high-fat intake improved T levels. 

Most nuts in the market contain PUFA, some have higher levels, and some have reduced levels. Macadamia has PUFA but in minimal amounts compared to other nuts. It has all the other good fats that are needed to enhance the testosterone level. 

Nuts with PUFA are known to deteriorate testosterone levels. With macadamia nuts, you won’t have to worry too much, as the amount is pretty low. Just make sure the consumption is limited when it comes to daily intake, and you will be fine. A handful of 30g of macadamia nuts daily is good for a man.

Nuts That You Must Avoid 

As we said, not all nuts are good for improving testosterone levels. If you don’t know about these dry fruits, you might have them on your plate. Here is a selection of nuts that you must cross out from your diet chart.

  • Pistachios
  • Peanuts
  • Almonds
  • Walnuts

Are you surprised already? Believe it or not, these tasty and most common dry fruits might harm your health, especially when you plan to improve your T levels. 

Consuming walnuts and almonds will increase the SHBG in your body, thus directly countering the build-up of free testosterone. High amounts of SHBG can cause infertility in men. So, we would suggest you try tiger nuts, brazil nuts rather than almonds and walnuts. 

FAQs

What Are The Feed Food Sources For Boosting Testosterone?

Oysters, leafy greens, avocados, and pomegranates are some useful and healthy foods that can improve men’s T levels.  

Are All Nuts Beneficial In Improving T Levels?

No! There are certain nuts like pistachios, almonds, and walnuts that can promote negative effects on testosterone by increasing the SHBG. 

Are Cashews Good For Testosterone?

Yes, cashews can be considered a viable food source for improving free testosterone. It contains a decent amount of selenium, zinc, and other minerals that can improve sperm health in men. If you are health conscious, then don’t consume more than 10 cashews every day; it can come up with weight gain. 

Conclusion

Are you fond of nuts? If you are a man, some dry fruits can adversely affect your male hormones. If you are here looking for the best nuts to boost testosterone levels, then you have already got the answer. We advise you to go for Brazil nuts, Tiger nuts, and Macadamia nuts if you plan to build on your T levels. 

Although pistachios, walnuts, and almonds are the most common type of dry fruits out there, you must avoid them to retain your testosterone. They are known to increase the sex hormone binding globulin that can overpower the T levels in men. 

You might be having mixed feelings about consuming nuts by now. Don’t be perplexed. Trust us, have the ones we mentioned and shy away from the tempting ones. Soon you will be rocking the bed.

References

Karma L. Pearce and Kelton Tremellen. 2019 Dec 14. doi: 10.3390/nu1112305. The Effect of Macronutrients on Reproductive Hormones in Overweight and Obese Men: A Pilot Study. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950136/

Mohammed Z. Allouh, Haytham M. Daradka, Jamaledin H. Abu Ghaida. 2015 Sep 23. Influence of Cyperus esculentus tubers (Tiger Nut) on male rat copulatory behavior. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4579607/

Joseph Whittaker, Kexin Wu. Epub 2021 Mar 16. Low-fat diets and testosterone in men: Systematic review and meta-analysis of intervention studies. Retrieved from: https://pubmed.ncbi.nlm.nih.gov/33741447/

Ryan Medison Phd is an ABMS board certified urologist specializing in reproductive urology whose areas of expertise are men’s health and male infertility. He is also an associate professor of urology at the Institute in Berkeley, California, the director of male reproductive medicine and surgery at UNC Fertility

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