Men’s testosterone production capacity declines with age. One Australian study finds that lack of sex activity can also make testosterone level suffers. Of course, there are available testosterone boosting supplements, but they’re simply supplements and should be considered as such. The good news, there are testosterone boosting foods you can eat to naturally increase testosterone level.
Additionally, being physically active through some form of exercises is also helpful for maintaining testosterone. For instance, resistance or strength training1 particularly on older men and kettlebell exercises are excellent natural testosterone boosting workouts.
Foods Boost Testosterone
Foods particularly organic whole foods should be a part of healthy lifestyle practices. There are certain foods excellent for maintaining and boosting testosterone. Below is a list of a few of the many foods available to anyone who want to boost and maintain testosterone. But first, let us look how testosterone is made inside the body.
It is important to have a basic understanding on how testosterone is produced in the body. Through this understanding, we will be able to find foods that are conducive to the production of testosterone. Among the mentioned precursor to testosterone production is LDL, which is a cholesterol, and yet the present paradigm vilify cholesterol2.
Don’t be surprised if you see foods listed below known to cause cholesterol level. Experts now agree that cholesterol is not the villain, and does not cause heart disease3. Also, note that while testosterone is regarded as the male primary sex hormone, it has other essential functions including bone and muscle health plus loads of other vital bodily functions.
Let us explore the list of testosterone boosting foods you can eat as part of your healthy diet and lifestyle practices.
Garlic, besides from its immune system boosting property it is also a good natural testosterone booster when combined with high-protein diet4. Garlic has a compound called diallyl disulfide, which stimulates hormone production including testosterone.
The particular compound diallyl disulfide is also available as a garlic extract in some supplementations. You can find these supplements at Amazon.com.
Bananas are one of the commonly known aphrodisiacs. It contains enzyme bromelain, which is a known testosterone booster. Bananas are also packed with riboflavin, a B vitamin essential for testosterone production. This makes banana one of the libido and testosterone boosting foods.
Just like the garlic compound diallyl disulfide, enzyme bromelain is also available in supplement form.
Researchers at Queen Margaret University of Edinburgh, England found that a glass of pomegranate juice a day has a significant increase in testosterone7. Additionally, the study also found more benefits including sex drive boost and mood improvement by up to 30%.
4. Olive Oil
There are two types of olive oil in the market, the regular and extra virgin. It’s the extra virgin olive oil that carries a potent punch making it one of the best testosterone boosting foods a man can have in his diet. In a 3-week study8, researchers found up to 19% increased in testosterone level on participants who consumed extra virgin olive oil.
EVO (extra virgin olive oil) also contained monounsaturated and polyunsaturated fats, which heart-friendly. Another factor for good health.
5. Coconut Oil
Coconut oil mostly contains saturated fats. You may be thinking experts are preaching the bad effect of saturated fats. Not anymore. Saturated fats help balance the hormones in the body including testosterone.
Coconut oil has so many health benefits including weight loss making weight management effortless. Of course, as always make it a part of a healthy lifestyle including a good nutrition plan.
Oysters are rich in zinc, which is why it has been long hailed as one of the natural aphrodisiacs or sex drive boosting foods. In men, it is not only a testosterone boosting food but also increased sperm count.
Besides oysters, wild salmon, anchovies, sardines and pumpkin seeds are also excellent sources of zinc. Zinc is also available in supplement form, but it’s always recommended to get it from natural sources. Take zinc supplements only to support your healthy eating habits.
7. Cruciferous Vegetables
Broccoli and cauliflower are among the popular cruciferous vegetables, which contain an indole-3-carbinol compound. This compound increases the excretion of estradiol, which in results in a boost in testosterone level.
8. Cottage Cheese
Cottage cheese is 1% milk fat and high in protein, which promotes the natural production of testosterone. Bodybuilders consumed high proteins to build muscles, and one of the primary functions of testosterone is muscle development.
9. Whey Protein
Whey protein powder helps restrict cortisol production, which in turn maintain the proper production of testosterone and in some cases boost its production.
10. Lean Meat
Lean meats contain the kind of protein the body needs. It also contains zinc and saturated fat. As mentioned earlier, both of these are essential for testosterone production. In lean meat, you get these tree components vital for the production testosterone such as zinc, saturated fats, and protein.
However, there’s a catch. Eating too much meat is not good either. Therefore, have it in moderation because too much meat can accelerate aging9. A meatless diet is not good either. In fact, eating a meat-free diet can increase the risk of lowering testosterone production by up to 14%. In moderation, lean meat is among the essential testosterone boosting foods you should consider.
You’ve learned in the video earlier that testosterone is synthesized from (LDL) cholesterol. Eggs are known for its high content of dietary cholesterol. Recent studies have proven it is not a bad thing.
Now that you have a good idea how to boost testosterone naturally with foods, start consuming them. Don’t be afraid to consume healthy fats as your body need them for hormone production as well as promote brain health. Also eating low-fat can increase risk of depression.
In addition to vegetables mentioned, fruits are also excellent sources of other nutrients that complements testosterone production. Since these foods are whole foods, they should be gut-friendly, which is another important factor for staying healthy.
On the other hand, you should avoid consuming foods containing a high amount of added sugars. Minimize sugar consumption as much as possible. And, be aware that genetically modified foods are also everywhere and should be avoided, as well.