[By Sean Ward, Founder of Naturally Boost Testosterone, a men’s health blog dedicated to providing natural ways for men to boost hormone levels. Check out www.naturally-boost-testosterone.com to learn more about Sean and his work. You can also find him on Twitter, Pinterest and Facebook]
If you’re looking to boost your testosterone levels with your diet, then you’re in luck. There are quite a few foods out there that are particularly beneficial anyone wanting to boost their testosterone levels, and they aren’t very hard to find.
We’re going to show you the 10 best foods are for improving your testosterone level. Not only that, we’re going to tell you why they’re so good for hormonal health, so you can take that understanding and make future decisions for yourself.
So, what are the best testosterone boosting foods?
There are a few things that make any food good for boosting testosterone levels. This is because your body needs certain vitamins and nutrients to make testosterone in the first place.
The most important vitamins and nutrients for boosting your testosterone include the following:
- Zinc, which is available in many foods. Zinc deficiency can seriously impact your testosterone levels.
- Healthy fats, like the omegas, improve HDL cholesterol which is needed to make testosterone.
- Vitamin D deficiency – often caused by not going in the sun for extended periods – can negatively affect testosterone.
Top 10 Foods For Increasing Testosterone Production
Not every food that raises testosterone is chock full of zinc, vitamin D, and cholesterol.
However, these 10 foods mentioned below have been proven to be some of the best ones for boosting testosterone levels in the body.
- Olive Oil: Olive oil is a fantastic booster of testosterone and can be easily added to many meals. If you replace other fats like butter or canola oil with olive oil, you’ll see a decrease in LDL (bad) cholesterol and an increase in HDL (good) cholesterol. HDL cholesterol is required for your body to synthesize testosterone. Olive oil also contains monounsaturated fatty acids which have been proven in many studies to have the ability to increase testosterone production.
- Ginger: Ginger may not be the first thing someone might think of when they hear ‘testosterone boosting.’ Regardless, ginger has been studied for its ability to increase sperm quality. Ginger can easily be added to all sorts of meals, and, if you’re solid, you can just eat it straight. (Though be careful – too much raw ginger can have adverse effects on your digestive tract.)
- Grapes: Ever hear about resveratrol? If not, that’s totally fine. One of the most prominent benefits of resveratrol is its ability to significantly boost the strength of male sperm. You’ll need more than five grams of grape skins to produce enough resveratrol to significantly increase the strength of your sperm, but don’t worry – eating more than that won’t adversely affect your health and you can also supplement with a quality grape seed extract.
- Garlic: Garlic is great for people hoping to boost their testosterone levels. Why? Garlic contains a lot of allicin, which, aside from providing many of the health benefits garlic is known for, also happens to reduce levels of cortisol. Cortisol is one of the most prominent stress hormones. Cortisol also happens to compete with testosterone for the same occupational sites in human muscle tissue. Reducing cortisol levels opens up more muscle tissue to be occupied by testosterone, thus improving muscle growth.
- Whey protein: Whey protein has also been shown to reduce cortisol levels. On top of that, whey protein itself can actually provide a boost to your testosterone production. Whey has been shown in one study to be able to reduce the rise in cortisol levels that takes place after lifting heavy weights. And since high cortisol levels can negatively impact testosterone levels it makes a lot of sense to consume whey protein after your exercise routine. Not only will you be freeing up space for your testosterone to function efficiently, but you’ll be boosting the production of the hormone.
- Oysters: Oysters have some of the most zinc by weight than any other food you can consume. They’re touted as a libido booster and have been for many centuries. Zinc is very important for sperm production and has also been shown to lower estrogen levels in the body. Whether or not this is true for both genders, you’ll certainly feel a little more passionate if you start eating oysters on a regular basis.
- 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.
- Tuna: Tuna, as well as other seafood, particularly shrimp, is extremely high in vitamin D. We’ve mentioned that vitamin D is an important nutrient for testosterone production. Sex-hormone binding globulin is a chemical that our bodies produce that negatively impacts our libido. How do you get rid of SHBG? Well, one of the best things that you can do is consume lots of vitamin D, so if you’re not going to be out in the sun anytime soon, opt for tuna and shrimp to get adequate levels.
- Venison: Venison is sometimes considered one of the best meats for people hoping to boost their testosterone levels. A diet deficient in protein can reduce testosterone levels by as much as 14%, and while it’s possible to supplement your diet with lentils and legumes, it can be difficult to get a healthy amount of protein. However, some of the saturated fats in other types of meat like beef can adversely affect your testosterone levels. Venison strikes a good balance of healthy fats and proteins.
- Eggs: We’ve already mentioned that cholesterol is necessary for a healthy production of testosterone. Eggs are one of the best sources for high-quality cholesterol and they also contain many testosterone friendly nutrients like; vitamin B12, vitamin B5, vitamin B2, vitamin A, selenium, and folate. Eggs are also one of the top choices for people who work out all the time because of their high-quality protein content. The two of these factors together make eggs essential for the manliest men. A lot of men like to eat their eggs raw, which is fine with us. This allows you to consume a lot of eggs quite quickly. However, eating too many eggs can cause health problems, so restrict this practice to once or twice a week.
Testosterone is one of the most important hormones for both males and females. Unfortunately, it’s quite easy for your testosterone levels to fall out of balance.
By consuming the 10 foods above you should be well on your way to optimum hormonal health.