Alchemists have been trying to find the fountain of youth for ages. Little did they know that it resides within our bodies, and its source is the magical hormone testosterone. Testosterone can increase muscle mass, burn body fat, improve mood, and greatly increase libido and overall health. Given these facts, calling testosterone magical may even be an understatement. Let’s explore the 12 foods to boost testosterone production.
Understanding the Chemistry
In a most basic, chemical sense, a high level of testosterone is what makes men, men. Keeping testosterone levels high becomes increasingly important after we pass thirty years of age. After that, our testosterone levels drop at a level of 1% per year. This sounds bleak. Thankfully, there are a lot of natural testosterone boosters out there. Include them in your diet and you will be teeming with raw male energy.
Before we go onto the food, we need to explain the basics of what generally helps testosterone buildup. First and foremost, fat. Yes, you’ve heard me. Fat. Although we tend to think that food rich in fat can lead to testosterone loss, it is quite the opposite.
Fat and Minerals
One study reports that men who switched from a high-fat diet (13 percent saturated fat) to a low-fat diet (5 percent saturated fat) experienced greatly reduced rates of testosterone production and lower circulating androgen levels. This doesn’t mean that you should eat juicy steaks every day, but a steady intake of monosaturated and saturated fats will boost your testosterone levels significantly.
Zinc is also critical in testosterone production. A mild zinc deficiency can negatively affect testosterone concentration in both men and women. Vitamin D is linked to higher levels of free testosterone, that is the testosterone that is floating freely in our blood, not our organs. Diindolylmethane (DIM) is a component of indole-3-carbinol, which is formed during the digestion of vegetables. DIM converts potent forms of estrogen into less potent ones, thereby tipping the hormonal balance in favor of testosterone. Now, without further ado, let us move on to foods to boost testosterone production.
More specifically, egg yolks which are rich in vitamin D. Yolks have a greater nutritional value than egg whites, generally speaking. If you want to keep your testosterone high, you should make eggs the staple of your diet. If you have preexisting cholesterol issues then you should cut down on eggs, as they are rich in cholesterol. Not to worry, there are plenty more testosterone boosters ahead.
Oysters are rich in zinc and as stated above, zinc can do wonders for your testosterone levels. In addition to that, it increases muscle growth, tissue regeneration, and sperm production.
Tuna is rich in vitamin D. It is also full of proteins and low on calories. Other fish, like salmon or sardines, can be substituted for tuna if you are not a tuna fan. Do be careful, because consuming too many omega 3 acids, heavily present in these fish, may lead to prostate cancer. So, moderation is the key, as always.
Milk is good for you. It is good for your teeth, it strengthens your bones and a glass of milk helps you sleep better. But milk, especially low-fat milk, is full of vitamin D, ergo good for testosterone.
Red meat is full of fat and overconsumption of beef can lead to colon cancer, among other things. That being said, beef liver is extremely rich in vitamin D, while ground beef is full of zinc. Since beef contains two of our testosterone-boosting ingredients, including it in your diet will do wonders for your testosterone levels.
If you are not a big meat fan but want to increase your testosterone levels, then beans are for you. They are filled with both vitamin D and zinc, without the side effects of beef. They are also rich in plant protein and good for your heart.
We’ve mentioned that indole-3-carbinol reduces your estrogen levels. Well, cabbage is full of it, so eating cabbage will help your testosterone levels immensely.
If you are planning on that first kiss with your date, then eating garlic is a bad idea. In any other situation, garlic works wonders. Garlic contains diallyl disulfide, which sends signals to the body to increase protein production. Additionally, it contains allicin, which lowers cortisol. Cortisol is the so-called “stress hormone” and is the mortal enemy of testosterone, competing with it inside the muscle cells. Garlic boosts testosterone production and reduces cortisol production, killing two birds with one stone, so to say.
Bananas contain the enzyme bromelain, which boosts a man’s libido. Bananas are also rich in vitamin B, which in turn contains riboflavin. Riboflavin aids the production of testosterone, so bananas are a good way to ramp up your testosterone.
Broccoli is a cruciferous vegetable, like cabbage and cauliflower. The effects of broccoli are similar to the effect of cabbage; decreased estrogen and increased testosterone. It is also rich in fibers and can help you lose weight. As we know, more muscles and less fat mean more testosterone.
Speaking of muscles… Venison contains a healthy balance of saturated fats and protein, spurring muscle growth while having no detrimental effects on testosterone. Some studies have shown that too much saturated fat or too little protein can decrease your testosterone levels. As such, venison and lamb meat are one of those rare foods that offer a lot of protein and a good amount of saturated fat. Your muscles will grow and your testosterone will increase.
This fruit is full of antioxidants that help boost testosterone production. It has also proved to be remarkably efficient at combating impotence in men. The International Journal of Impotence Research reports that 47% of impotent men found their condition improved after a daily glass of antioxidant-rich pomegranate juice.
Exercise and Sleep
These are just some of the options for you to use foods to boost testosterone production. Food is very important, but it is also important to exercise. Squats are a good exercise, as they activate a lot of muscles, which in turn boosts testosterone production.
And most of all, heed the advice that I give, but reluctantly accept myself: get some sleep! Nothing replenishes and repairs your body like a good night’s sleep. With those words in mind, I bid you good night. Eat, exercise, and sleep well.