Testosterone levels start dropping with age. We all know that testosterone is an important hormone. It affects not just the reproductive system but also a number of tissues. It plays an important role in building muscle, promoting cardiovascular health, maintaining hormonal balance, as well as controlling the metabolic rate.
Well, the good news is that you can maintain the levels of testosterone by eating some foods that can help production of the hormone.
Here, we have discussed some super foods to increase your testosterone levels:
A chief constituent that must be there in your diet is healthy dietary fats. We have seen in some of our previous articles that all fats are not bad. Production of testosterone depends on fats for its structure formation. Testosterone uses fatty acids as a building block. Absence of enough fats takes a toll on the production of testosterone as can be observed in vegan or vegetarian diets.
It is not about consuming any type of fats. It is more about consuming healthy and good type of fats. You can go for grass fed meats (i.e., meat from animals who feed on grass instead of grains) for ensuring that good quality fats lead to the production of testosterone.
Grass fed meats are leaner and have high nutritional value. They also do not contain compounds that can disturb the balance of estrogen and testosterone. Apart from grass fed meat, incorporate the following foods in your diet to boost your testosterone levels:
1. Eggs
These are a good source of healthy cholesterol. Fats in egg are not bad. According to some studies, cholesterol in eggs does not result in increasing your serum cholesterol levels. It does not lead to increase in blood pressure. Cholesterol is in fact used as a building block for making more testosterone. Eggs are good sources of protein as they contain all essential amino acids. It is advised to eat eggs raw as heating will decompose some of the nutrients.
2. Oysters (Zinc)
It is a very famous natural food that can improve the production of testosterone. It completes the list of foods that boost the levels of testosterone. It is considered to be an aphrodisiac. It has a high content of zinc and this makes it a great testosterone enhancer. Other minerals like copper, magnesium, selenium, vitamin D are also present in oysters which make it an excellent food for boosting testosterone.
3. Olive Oil
It is an important part of the Mediterranean cuisine. People living in the Mediterranean region and obviously consuming olive oil are healthier, as per a study. It also boosts testosterone levels in men, the evidence of which is given by men who father many children even when they have turned old. Olive oil is rich in monounsaturated fats and enhance the production of testosterone. According to a study, after consumption of olive oil regularly for two weeks, testosterone levels were noted to be up by 17%. Olive oil is an anti-inflammatory agent and has antioxidant effects. Coconut oil is also one healthy oil that you should consider having. The saturated fat helps boost the hormone levels.
4. Butter
Well, butter has the reputation of being unhealthy. However, it is margarine which is made from omega 6 vegetable oils that causes damage. Butter gives healthy saturated fats to the body that can be used for producing testosterone. Other nutrients that you get from butter are Vitamin A , Vitamin D, Vitamin E , and Vitamin K2. These help in boosting the testosterone levels.
5. Coffee
As per research, having a cup or two of strong coffee in a day can boost your testosterone levels. This accounts for 200 to 400 mg of caffeine. If you take more than this, it would lead to production of stress hormone, cortisol which is harmful. If you add butter to your coffee instead of milk, it will help boost the hormone levels.
6. Brazil Nuts
These nuts are rich sources of selenium and help in boosting testosterone levels. As per studies, regularly taking selenium can increase the levels of testosterone in serum. It is used in treatment of infertility. Brazil nuts boost the hormone levels because of it has high amounts of selenium. Brazil nuts also have good amount of fats. 100 gm of it contains 15 gm of saturated fatty acids, 19 gm of polyunsaturated fatty acids and 25gm of monounsaturated fatty acids. You must consume 3-6 Brazil nuts in a day.
7. Celery
Well talking about the power of celery, its smell alone can increase the testosterone levels. Celery contains androstenol and androstenone. They have positive effect on the production of androgens. Celery contains flavonoids which work as agents against estrogen. It is advised to be eaten raw. Cut it into slices and eat it with other foods that boost testosterone like blue cheese.
8. Broccoli
Broccoli contains a compound known as diindolemethyl (DIM) which is a great anti-estrogen compound. DIM improves the metabolism of estrogen so lowers the levels of estrogen resulting in more production of testosterone. If the levels of estrogen are high, the production of testosterone gets inhibited.
9. Red Wine/Grapes
These are rich sources of resveratrol. It has positive effect on the cardiovascular system. Apart from this, it helps in boosting the hormone levels and production of sperm in body. Resveratrol is an antioxidant which protects the cells from free radicals and harmful toxins.
10. Pomegranates
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.
11. Fava Beans
Fava beans are known to boost the testosterone levels due to the presence of L- Dopa which increases the levels of dopamine in brain and also boost the Human Growth Hormone (HGH). More of dopamine implies more testosterone and more HGH implies more muscles.
12. Pine Pollen
Testosterone can be found in pine pollen. In 1 gm of pine pollen, there is about 10 nanogram (ng) of testosterone. So, it is a very powerful androgen. Pine pollen has essential amino acids and many enzymes along with vitamins and minerals. All these help in boosting the T levels.
13. Blue Cheese
It is beneficial in boosting the levels of testosterone. The microbes in blue cheese can bring about an enhancement in the gut microflora of the body. These microbes have lactic acid bacteria and Bifidobacteria. There are also other compounds that boost the testosterone levels.
