Testosterone is not just an important hormone for male sex drive, but is also responsible for sperm production, hair growth, and the health of bones and muscles (1).
In fact, it is the most important hormone in the anabolic class of hormones, those that stimulate muscle growth. For years, athletes and weight lifters have used testosterone supplements to enhance muscle development and repair.
However, taking testosterone as a performance enhancing drug is not only banned from professional sports but can also have adverse effects on health. Pharmaceutical testosterone supplements have been shown to increase the risk of strokes and heart attacks, particularly in older men (2).
Fortunately, whether you want to increase testosterone levels to get the most out of a weightlifting workout, or you want to boost declining levels due to age, levels of testosterone can be increased in the body naturally through changes in diet.
Studies have shown that significant changes to testosterone levels can be achieved through the consumption of certain foods which naturally increase free testosterone in the body.
Studies have shown that significant changes to testosterone levels can be achieved through the consumption of certain foods which naturally increase free testosterone in the body.
Health Alert: #1 Trick to Naturally Elevate Testosterone (Takes 10 Seconds)
Eggs
Eggs often get a bad reputation for being high in calories and cholesterol found in the yolks. However, you may be missing out on key testosterone-boosting elements if you are just eating the whites of eggs.
The fat content of an egg yolk may actually help increase your testosterone levels. Egg yolks also contain higher levels of vitamins, like vitamin D, than egg whites.
Data published in the journal of Hormone & Metabolic Research indicate that increased intake of vitamin D3 significantly increases levels of testosterone (3).
Another study, by Reproductive Biology and Endocrinology, reported that testosterone levels could significantly increase with the intake of aspartic acid, an amino acid found in egg yolks (4).
Finally, egg yolks are rich in calcium, which has also been shown to boost testosterone levels in the body.
Broccoli
Cruciferous vegetables, like Broccoli, cabbage, and cauliflower are considered anti-estrogenic foods (5). They release compounds that help estrogen be converted and, therefore, allow for more levels of free testosterone in the body.
This free testosterone is then able to stimulate muscle growth and aid in bone health. Broccoli is also fairly high in magnesium, which studies have shown increases free and total testosterone in the body (6).
Seafood
Seafood is another group of foods that are proven to have testosterone boosting potential. Seafood such as tuna, salmon, and sardines, are rich in testosterone-boosting vitamin D.
Seafood is also high in the trace element, selenium. Research has shown that there is a correlation between testosterone levels and selenium (5), making this another food with the potential to boost testosterone levels.
Oysters
Oysters are notorious for being aphrodisiacs involved in sparking sexual drive and fertility. This is not surprising, given their ability to pack a lot of testosterone boosting power in a very small package.
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Like other seafood, oysters are rich in selenium, but also have high levels of the mineral, zinc.
Research has shown that zinc is directly involved in testosterone production and that deficiencies in zinc are linked to lower levels of testosterone in the body (7). Oysters have one of the highest levels of zinc per serving of any food, making it a great choice to boost testosterone levels.
Garlic
Though it won’t do much for your breath, adding garlic to your meals may also help to raise testosterone levels.
Garlic contains a compound; called diallyl disulfide that indirectly promotes testosterone production. In animal studies, researchers found that consumption of garlic significantly increased testosterone production in animals fed a diet high in protein (8).
Allicin, another compound found in garlic, has been shown to lower levels of the stress hormone, cortisol. Decreases in cortisol are linked to increased levels of testicular testosterone (8).
Avocados
Avocados are not just great for guacamole, but are also packed full of nutrients and are rich in monounsaturated fats.
Monounsaturated fats are good fats and a healthy alternative for the less healthy Trans saturated fats often found in processed foods.
A 2013 study found that monounsaturated fats, like those found in avocados, significantly increased testosterone levels in adult men after just a 3 week period (9).
Similar studies have found that men who consume foods high in monounsaturated fat have lower levels of LDL cholesterol and increased testosterone levels, compared to groups of men who consume less monounsaturated fats.
Avocados are also high in B vitamins, which aid in the absorption of testosterone-boosting zinc.
Chocolate
Although most people do not need an excuse to consume more chocolate, chocolate with a cacao concentration of 70% or higher may actually help increase testosterone levels.
Dark chocolate is high in zinc, magnesium, and calcium, which, as we’ve discussed, all have benefits for boosting testosterone levels (10).
This boost in testosterone levels may also have benefits to emotional health. For some men with low testosterone levels, testosterone supplementation therapy helped reduce negative moods, depression, and fatigue (11).
So eat your next chocolate bar knowing that it is not just satisfying a sweet tooth craving, but may also be helping to strengthen your body and mind by boosting your testosterone levels.
Warning: This Video is For Men ONLY
#1 Trick to Boost Your Testosterone Naturally (Takes 10 Seconds)
References
- http://www.hormone.org/questions-and-answers/2010/low-testosterone-and-mens-health
- Finkle WD, Greenland S, Ridgeway GK, Adams JL, Frasco MA, Cook MB, Fraumeni JF, Hoover RN (January 2014).Increased risk of non-fatal myocardial infarction following testosterone therapy prescription in men.PLOS ONE
- http://www.besttestosteronebooster.info/eggs-and-its-positive-impact-on-testosterone-levels/
- http://www.livestrong.com/article/487518-egg-yolks-testosterone-levels/
- http://www.livestrong.com/article/446752-foods-to-eat-to-treat-low-testosterone/
- Cinar V1,Polat Y,Baltaci AK, Mogulkoc R.Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion. Biol Trace Elem Res. 2011 Apr;140(1):18-23.
- Prasad, A., Mantzoros, C., Beck, F., Hess, J., & Brewer, G. (1996). Zinc status and serum testosterone levels of healthy adults. Nutrition, 12(5), 344-348.
- Oi Y1,Imafuku M,Shishido C, Kominato Y, Nishimura S, Iwai K.Garlic supplementation increases testicular testosterone and decreases plasma corticosterone in rats fed a high protein diet.J Nutr. 2001 Aug;131 (8):2150-6.
- Derouiche A1, Jafri A, Driouch I, El Khasmi M, Adlouni A, Benajiba N, Bamou Y, Saile R, Benouhoud M.Effect of argan and olive oil consumption on the hormonal profile of androgens among healthy adult Moroccan men. Nat Prod Commun. 2013 Jan;8(1):51-3.
- http://mentalhealthdaily.com/2015/04/11/foods-that-increase-testosterone-list/
- http://www.aafp.org/afp/2006/0501/p1591.html
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