Testosterone is a hormone produced by the human body, it is a powerful hormone in both men and women. It has the ability to control sex drive, regulate sperm production, promote muscle mass, and increase energy. It can even influence human behavior, such as aggression and competitiveness.
Testosterone levels reach their peak around age 18 or 19 before declining throughout the remainder of adulthood. This isn’t very good news for anyone working out to build muscle and reduce body fat. So what steps can you take to give your self the best chance of not having low testosterone without turning to drugs?
Many of you have probably seen the testosterone boosters that make promises of 300% gains in testosterone levels! Well if you haven’t figured it out on your own, those aren’t going to deliver on that promise.
Lifting weights and exercise are good ways to increase testosterone production so stick with the workout plan and work these 8 testosterone boosting foods in to your diet to give your body the best chance it has to maximize testosterone production.
Our diet plays a huge role in our testosterone production. Our bodies require certain minerals like zinc and magnesium to produce testosterone and our Leydig cells need cholesterol to make testosterone. Some foods like broccoli, cauliflower, and cabbage can even help by removing estrogen in our body which will lower testosterone levels.
Tuna is a great testosterone boosting food because it is rich in vitamin D, which has been linked to a longer life and testosterone production. It’s also a heart-healthy, protein-rich food that’s low in calories. Whether you choose canned or fresh, eating this fish can be a natural way of boosting testosterone.
Ginger is a popular root vegetable most known for its ability to help treat nausea and indigestion and also for its anti-inflammatory properties. But as a testosterone boosting food, studies have proven that regular intake of ginger exponentially improves testosterone and semen quality in infertile men. It’s easy to incorporate ginger in to your diet, you can add it to many dishes or even grate it in to your tea.
Low Fat Milk
Milk is an outstanding source of protein, calcium, and vitamin D. It can also keep testosterone in check for men with low levels. Drinking the correct type of milk matters, however. Select a milk that is fortified with vitamin D and is low-fat or skim.
Eggs are a fantastic source of protein, cholesterol, vitamin D and omega-3s, all of which aid in the production of testosterone. Eggs are a very versatile ingredients and not only do they help increase testosterone levels, the protein in them helps with muscle building too. Egg yolks contain more nutrients than egg whites and can help men struggling with low testosterone levels. Unless you have high cholesterol, you can safely eat one to three eggs for breakfast each day.
Zinc is an essential nutrient during puberty, and its effects can keep male hormones in check throughout adulthood. Men who have low testosterone benefit from increasing their zinc intake if they also have zinc deficiencies. Oysters are good sources of this mineral and that is why they are on my testosterone boosting foods list.
Alaskan king crab comes out on top with 43 percent of your daily value of zinc in just a three-ounce serving. But if you don’t have Alaskan king around, an occasional serving of any other variety of crab or lobster will do your testosterone levels some good. This is due in part to the high zinc content of seafood.
Red Meat can help boost testosterone in a couple ways, first it provides our bodies with the protein it needs to create muscle, and the more muscle we have the more testosterone our bodies will produce. Second, it contains zinc, fats and cholesterol that help to make testosterone.
Insert Popeye joke here, but he may have been on to something. Cooked spinach contains 66 percent of your daily folic acid requirement per cup, making it one of the most folate-rich foods around. Additionally, spinach contains a fair amount of magnesium, which also helps improve and stimulate blood flow and has been shown to boost testosterone levels. A vegetable that also has protein in it and keeps testosterone high is a perfect food to add in to your diet if you are looking to build muscle and boost testosterone levels.
There are many other ways you can help raise your testosterone levels like exercising and lifting weights, minimizing stress, get plenty of rest and reducing body fat levels. Check out some of my workouts here that can help you to build muscle, reduce body fat and increase overall energy levels.