Testosterone plays a major role in the production of estrogen, maintaining bone mass, muscle mass and contributes to libido. As men age, the level of testosterone naturally tends to decline. The hormone production may also be triggered by environmental factors such as exposure to statin medication and the herbicide Roundup. There are foods that you can use to boost your levels of testosterone without triggering an imbalance in your hormonal system.
Pomegranate fruit has been used for its medicinal benefits for centuries. The fruit contains high levels of antioxidant, Vitamin A, C and E, and iron. Research suggests that one glass of pomegranate juice a day can boost testosterone levels between 16 percent and 30 percent, increase libido and improve mood. Research reports also show that 47% of impotent men reported that their condition improved after taking a daily glass of antioxidant-rich pomegranate juice. Among those consuming pomegranate juice, their blood pressure fell and positive emotions rose.
Oysters are well known as libido-boosting foods. They are high sources of zinc which is an essential nutrient during puberty. The effects of zinc can help keep male hormone in check during adulthood. Eating oysters can help you naturally experience a high boost of testosterone levels, your libido and sperm count. Other good sources of zinc include sardines, raw pumpkin seed, anchovies and cashew nuts.
Garlic doesn’t contain the necessary nutrients needed to boost testosterone but it does contain allicin. Allicin is a compound that lowers the levels of cortisol in your body. Cortisol is a catabolic hormone that induces muscle breakdown and visceral fat gain, slows down the immune system and as a result, it lowers testosterone levels. With cortisol levels lowered your body can use the testosterone that is produced more effectively and efficiently.
Tuna contains Vitamin D which bolsters testosterone levels up to 90% according to a study at Graz Medical University. Whether you choose canned or fresh, tuna is the ultimate testosterone booster due to its combination of Vitamin D, Omega-3 fatty acids, and proteins. One serving of tuna is all you need to meet your daily Vitamin D requirements. Remember that moderation is the key so overdo it as canned tuna is seen to contain traces of mercury content.
Coconut contains high amounts of saturated fat and our body requires healthy amounts of saturated fat to produce most hormones, testosterone included. It helps reduce body fat and maintain weight control which is another way of improving testosterone production in the body. It also helps our body with the ability to produce cholesterol necessary for optimal health.
Studies suggest that consumption of high amounts of saturated fat is related to high testosterone level. Testosterone is made from cholesterol and egg yolks contain high levels of both fat and cholesterol. This makes egg yolks very effective in boosting testosterone levels.
Beans offer a lot of benefits when it comes to male hormone health. They are super foods that contain fiber, protein, zinc, and vitamin D. White, kidney or black beans all have similar nutritional components. Whether you decide to eat canned or baked beans it will make you full for longer and they provide energy throughout the day. The plant-based protein found in beans can protect heart health.
Pumpkin seed contains zinc which is involved in testosterone production and sexual enhancement. Studies have found that men with inadequate zinc intake have low levels of testosterone. You can add pumpkin seed to your morning oatmeal or your post workout shake to enjoy the full benefits of zinc.
Shrimp contains high levels of vitamin D which has a strong link to testosterone production. The benefits of vitamin D have been discussed earlier but shrimp contain a particular form of vitamin D known as d3. We associate Vitamin d3 with muscle mass retention. People with high levels of vitamin d3 have high muscle composition and superior upper and lower body strength.
Ricotta cheese is one of the best sources of whey protein. Whey protein helps restrict our body’s production of corstol and thus increase the effect of testosterone produced and boots production of the same.
A healthy diet change may help with boosting testosterone levels but it doesn’t cure hypogonadism. So just eating these foods is not enough. For better results try combining these foods with strength training.