20 EVERYDAY FOODS THAT ARE PROVEN TO BOOST TESTOSTERONE LEVELS
Domlur, Bengaluru Feb 13, 2017
Testosterone is the male hormone produced by the testicles that is responsible for proper development of the male reproductive system. It is also significant for maintaining the sexual drive, muscle, and bone health, levels of RBCs, and a state of general well-being.
As we age, the levels of testosterone in the body drop, especially after 30. It is medically referred to as hypogonadism. Chronic or prolonged illness, besides other factors, could lead to it as well.
There are certain natural and synthetic supplements that can give the lowering testosterone a boost.
Besides medicines, there are different types of food that can also help in improving the testosterone levels in the male human body.
What Causes The Testosterone Levels To Drop
Low testosterone could be because of any of the following reasons:
- Loss of testicle or injury or infection in the organ.
- Radiation or chemotherapy treatments.
- Genetic anomalies like Klinefelter’s Syndrome, additional X chromosome.
- Hemochromatosis, excess iron production in the body.
- Dysfunctional pituitary gland or
- Inflammation of the lungs or sarcoidosis.
- Chronic liver and kidney diseases.
- Substance and liquor abuse.
Which Natural Food Items Can Help In Raising Testosterone
There are several foods that can help give testosterone a push. Many would already be a party of your diet, the rest you can add as per your preference.
1. Food Rich In Vitamin D
Vitamin D is good for improving T levels.
A serving of oily fishes like salmon, sardines, and especially tuna that are enriched with Vitamin D would complete your daily requirement of the vitamin quite well.
Remember, eat in moderation!
2. Protein and Cholesterol-Rich Egg Yolks
Eggs are a perfect protein. An egg a day fulfills the amino acid requirements of the body.
Except for Vitamin C, the egg is vitamin rich as well.
Eggs contain a near perfect fatty-acid ratio that is needed for testosterone production, 44% of monounsaturated fats + 38% of saturated fats + 18% of polyunsaturated fats.
Cholesterol is a direct antecedent of testosterone, and eggs contain a healthy dose of cholesterol.
Don’t worry; studies prove that daily consumption of eggs is not harmful to your health.
3. Get Zinc and Vitamin D from Beef
Specific cuts of this red meat contain nutrients that boost testosterone.
You can get Vitamin D from beef liver and Zinc from chuck roast and ground beef.
Remember to select only the lean cut of the beef and avoid over consumption!
4. Another Vitamin D and Zinc Rich Source: Beans
White, black, kidney and baked beans help increase the level of T.
Plant-protein rich beans help keep our heart healthy too!
5. For Hardier Sperms Eat Grapes
The skin of red grapes contains resveratrol.
It is a compound that strengthens the sperms and enhances epididymal motility, raises the T levels, acts as a natural estrogen blocker, helps in increasing blood flow, and protects our body from cell damage.
Eating 5 to 10 gms of red grape skin is equivalent to ingesting 500 mg of resveratrol!
6. Avocados: Enriched with Dietary Fats
Approx 77% of calories from Avocado is derived from the saturated and the monounsaturated fats the fruit is rich in.
It contains 71% of MUSFs, 16% of SFAs, and mere 13% of PUFAs. Increasing the intake of dietary fats leads to increase in the testosterone levels.
Avocados contain fat-soluble vitamins that are essential for the healthy production of testosterone.
7. White Button Mushrooms are Anti-Estrogen
The white button mushrooms are full of polysaccharides. Their antiestrogenic properties block the aromatase enzyme from converting testosterone to estrogen.
8. Fighting Impotence with Pomegranate
Another way to raise the testosterone count is to drink a glass of pomegranate juice a day!
According to a study, 24% increase in salivary testosterone levels were found in 47% of the men who drank the juice regularly for two weeks!
The pomegranate juice also reduced the systolic and diastolic pressure.
Long-term consumption helps in the reduction of arterial clogging by 35%. It is beneficial in protecting the LDL cholesterol against oxidative damage as well as reducing the blood pressure.
Additively, certain compounds of the fruit have been found to be antiestrogenic!
9. Maintain Your Muscles with Garlic
Garlic contains the compound allicin which helps in the reduction of the stress hormone cortisol.
Cortisol and testosterone reside in the same muscle cells. With less cortisol, the testosterone levels would boost up and can work on building the muscles.
Tip: Raw garlic is more potent than when cooked!
10. Improve the Blood Flow with Honey
Honey is rich in boron and nitric oxide. They are known to increase the T levels and create erections by widening the blood vessels, respectively.
To increase the levels of nitric oxide in your blood by 50%, have four teaspoons of honey!
11. For a Lean Body, Drink Milk
Excessive fat in the body leads to the increase in the production of the female hormone estrogen.
Amino acids in the milk increase the creation of anabolic hormones that cut down fat and build muscles.
To give your testosterone a boost drink three glasses of 200 ml every day!
12. Cabbage, another Estrogen hater!
Cabbage contains an anti-estrogen chemical, indole-3-carbinol.
500 mg of cabbage daily reduces the estrogen swimming in the body by 50%!
13. Popeye’s Spinach
Spinach is magnesium rich. This mineral is essential for the development of muscles that affects the reproductive system of men.
According to a study, taking 22 mg of magnesium per pound of the body weight for four weeks increased the level of testosterone in the body.
The research concluded that the level of magnesium in the body directly affects the levels of testosterone!
Take note that, 180 gms or a cup of cooked spinach fulfills 39% or 157 mg of the daily magnesium requirement of the body! So cook and eat accordingly to improve your T-score!!
14. Another One of the Antiestrogenic Group: Broccoli
Broccoli is enriched with anti-cancer compounds called indoles. These compounds restrict the production of estrogen in the body, hence giving testosterone production a boost!
Adding cruciferous vegetables in the diet reduces the estrogen producing estradiol hormone by 50%.
Indole-3-carbinol supplementation increases the estrogen excretion in men by the urinary tract!
15. A for Aphrodisiac, A for Asparagus
Asparagus is loaded with Vitamin E, Potassium, and folic acid, all known essentials for healthy production of testosterone!
16. Boost Your Energy by Eating Bananas
Bananas contain the enzyme bromelain that have proven qualities to increase testosterone levels.
Also, energy generated by the bananas are released in the body in a systematic and rhythmic manner!
17. Watermelon: Natural Viagra
According to a study, watermelons have an amino acid known as citrulline that transforms into arginine in the human body.
This chemical improves the blood flow in the body making watermelon a natural Viagra!
18. Get a Tropical Boost with Coconut
Coconut is rich in saturated fats that are known to boost the testosterone levels in the male human body.
Studies have proved that switching to low-fat diets, containing only 5% of saturated fat, can reduce the levels of testosterone.
Remember, eating saturated fats in moderation benefits the body rather than increase the chances of an arterial clog!
19. Have Brazil Nuts for a Healthy Sperm
Trace mineral ‘selenium’ available in the Brazil nut is responsible for healthy hormones.
A small percentage of the mineral is enough for proper sperm motility. Deficiency of selenium causes testosterone level to decline leading to infertility among men!
20. Strawberries Block The Testosterone Competitor
Strawberries like other citrus fruits are rich in Vitamin C. The potent antioxidant present in the Vitamin reduces the cortisol levels in the body.
Cortisol is a stress hormone that is produced during stressful situations including workouts.
It then overpowers the testosterone production, causing its levels to decrease.
So have strawberries after an intense workout session, and gain the anabolic benefits of high testosterone levels!
Boost Your Testosterone Alternatively
Before taking any medications or synthetic supplements it is essential that you visit a medical professional and get properly diagnosed.
Once the doctor has put you through a blood test and a thorough physical exam and confirmed that you indeed suffer from low levels of T or ‘hypogonadism’, will he prescribe you with hormone replacements.
They are available in the form of:
- Pills or tablets,
- Topical gels, and
- Skin patches.
Before opting for any of these, remember that hormonal supplements can cause severe side-effects.
Before making a decision, discuss the options with your doctor thoroughly!
Our recommendation: Alter your diet towards a more healthy you and not just look for ways to boost your low levels of T!