While there is currently limited research into the benefits of certain foods on testosterone, you can ask your doctor about foods that may be beneficial to consume. While phytosterols offer health benefits, excessive consumption of pistachios may lead to a decline in testosterone. However, it's important to note that excessive consumption of Brazil nuts can lead to selenium toxicity, so moderation is key. Current research on Brazil nuts, testosterone, and male fertility is mixed. Common symptoms that occur with low testosterone include fatigue, low sex drive, erectile dysfunction, depression, hair loss, and muscle loss (3). Nuts are more budget-friendly and may result in many additional health benefits. Rather, they contain some substances that can decrease your T levels. For this reason, they should be added to the diet gradually to assess tolerance and reduce the risk of any digestive issues." "Tiger nuts are quite high in fiber at 10 grams per 1 ounce (37.8 gram) serving. For balance, I limit my intake to 30 grams of macadamia nuts daily, ensuring maximum benefit without excess. To avoid these adverse effects, limit yourself to eating up to three average-sized Brazil nuts a day. While they have health benefits, it’s best to balance PUFA-rich nuts with those high in monounsaturated fats, like macadamia nuts. Others, like cashews and almonds, offer healthy fats that contribute to overall hormone health. Some, like Brazil nuts and pumpkin seeds, provide zinc and selenium, which support hormone balance. There’s no evidence that pecan nuts are good for testosterone. I've noticed increased energy and better workout performance from including them in my diet. "Due to the high selenium in Brazil nuts, so just two or three Brazil nuts are enough for daily consumption." Just 5g of Brazil nuts provide 96mg of selenium, as per Food Data Center, 74% more than the daily recommended intake, according to Havard Health . A 2019 review found that men who drink alcohol heavily have lower testosterone levels. This might be because almonds are rich in monounsaturated fatty acids and walnuts are rich in polyunsaturated fatty acids. An older 2011 study in women with PCOS found that consuming walnuts increased SHBG by 12.5% and consuming almonds increased SHBG by 16%. Higher amounts of SHBG cause lower levels of free testosterone in the body. SHBG transports testosterone and other hormones throughout your body.
