Testosterone is one of our key hormones for both men and women and as such it’s important that we pay attention to how it is being managed in our bodies. If you have low levels of testosterone, then adding these testosterone boosting foods into your diet can help give you that boost you need! Whether you’re trying to boost your testosterone levels naturally or using these foods to supplement a hormonal treatment plan there are lots of ways you can build these ingredients into your meals!
1.Brazil Nuts (Selenium)
This tree nut is an excellent natural source of the mineral selenium and a great testosterone booster. According to studies, regular intake of selenium can significantly raise testosterone levels in serum. It also shows promise as a treatment for infertility.
The high selenium content is mainly responsible for Brazil nuts’ positive benefit on T levels. One 100-gram serving can provide 2739% of the recommended selenium RDA (about 1,917 micrograms of selenium).
Brazil nuts also have a good ratio of fats. A 100-gram serving contains 15 grams of SFAs (saturated fatty acids), 25 grams of MUFAs (monounsaturated fatty acids) and 19 grams of PUFAs (polyunsaturated fatty acids).
We recommend consuming 3-6 Brazil Nuts per day as a natural selenium supplement.
It is loaded with antioxidants which improves the health of the male reproductive system. The compounds present in it can improve the sexuality and help attain stronger and harder erections. It improves the flow of blood in the body like in the penis and other parts of the reproductive system. Active compounds present in pomegranate work as natural vasodilators. They improve flow of the blood. You can eat it whole or can consume it in the form of juice. According to a study, if you drink pomegranate juice every day, your testosterone levels can be increased by 24%. It also reduces blood pressure. A study also found that pomegranate juice helps reduce plaque formation in the arteries. Thus, it protects the cardiovascular system.
3.Broccoli and other cruciferous vegetables
Yep, there’s even more reasons to make sure that you eat your broccoli. In regards to hormonal health, this is because broccoli and vegetables in the cruciferous family contain high amounts of indole-3-carbinol. Indole-3-carbinol has been shown to reduce the levels of estrogen in the body for both men and women. This can be particularly useful for anyone who is at risk of estrogen dominance because it can restore a balance between these two sex hormones.
Oysters are a true man food. They contain a plethora of vital minerals and vitamins that are critical in the production of testosterone. These include magnesium, zinc, selenium, copper, and vitamin D.
Not to mention, they are also a high-quality source of protein and contain rare amino acids such as D-aspartic acid, which may increase testosterone levels.
Incorporate more oysters into your daily diet and enjoy a nice boost in testosterone levels!
Who doesn’t love a cup – or five – of strong coffee?
Coffee is great. It gives you the caffeine which stimulates the nervous system and jolts you up, while also boosting cAMP levels, leading to increased testosterone production.
Sure coffee can also increase cortisol levels (which is a stress hormone notorious for lowering testosterone), but it’s crucial to understand that the cortisol boost from caffeine is very short in duration, not like the T suppressing long-term (usually stress-related) cortisol elevation.
Oh, and coffee is also loaded with antioxidants. So again, there’s no need to start avoiding coffee, just don’t drink it 15 cups a day for every hour of your time awake.
Aside from containing high levels of magnesium, vitamin B and omega-3s for healthy testosterone production, researchers at Graz Medical University in Austria found that wild salmon lowers the levels of Sex Hormone Binding Globulin (SHBG) which renders testosterone useless.
Paleo-worthy coconut can not only help your diet taste like a tropical vacation, it can also keep your T-score at healthy levels. That’s because the giant nut is a source of saturated fat, which plays a role in testosterone production.
In a study published in “The Journal of Clinical Endocrinology and Metabolism,” investigators found that healthy males who switched from their regular high-fat diet (13 percent saturated fat) to a low-fat diet (5 percent saturated fat) saw significant decreases in their testosterone levels.
While you shouldn’t blend porterhouse steaks into your protein shakes, physique-minded individuals can obtain up to 10 percent of their calories from saturated fat to help keep testosterone at its peak without any major concern over increasing your risk of coronary woes.
Get more saturated fat: Butter, full-fat dairy, steak, lamb, red palm oil, chocolate.