14 Foods For Boosting Low Testosterone
Whether you're a teenager, in the prime of your life, or over 60 its essential to maintain healthy testosterone levels.
High testosterone enables you to build muscle and strength and reduce body fat. However, this male sex hormone is vital for so much more. It also fuels your sex drive and libido, increases energy and vitality.
As you age, testosterone naturally declines by 1% every year after the age of 30. Over time, declining testosterone levels result in a variety of health issues including depression, erectile dysfunction, fat gain, low libido, depression, lack of energy, hair thinning, and muscle loss.
One of the easiest ways to increase testosterone levels naturally is eating foods high in testosterone boosting nutrients.
Apart from helping to build muscles in young men and reversing the effects of low testosterone in older men, these foods enable you to control your blood pressure, achieve optimum cardiovascular health, sharpen your mind, and enhance cognitive function.
While there is a wide variety of testosterone boosting foods available, the following is a list of some of the most beneficial ones.
Natural Foods To Raise Testosterone List:
When it comes to foods that boost testosterone levels, asparagus is among the top choices. Not only is asparagus a natural aphrodisiac.
Asparagus also contains several testosterone boosting nutrients such as folic acid, vitamin E, and potassium.
It's easy to prepare asparagus by adding it to salads, stir-frying it with some garlic and oyster sauce, or just eating it raw as a crunchy and delicious snack.
Chocolate is one of the most loved aphrodisiacs, and the good news is that this tasty snack contains several testosterone-boosting supplements such as manganese, zinc, calcium, magnesium tryptophan, arginine, and catechins.
Just remember not to munch on those chocolate bars you frequently see at the supermarket. These are loaded with sugar and contain low amounts of cacao. Look for the plain chocolate with at least 70% cocoa.
Popular since the 1940s the exotic pineapple contains a unique nutrient with the ability to help increase testosterone production.
Therefore, it only makes sense to add this fruit to a high testosterone diet plan. This fruit consists of an enzyme, Bromelain, which can help prevent testosterone levels from falling.
Everyone knows oysters are a great aphrodisiac and a popular dish served during a romantic meal. What most people don't know is that oysters are also one of the best natural testosterone enhancers.
Packed with zinc, a mineral known for its powerful ability to increase testosterone in the body.
However, oysters divide opinion. People find them delicious or downright disgusting.
Whatever your preference, the body needs a good supply of zinc to increase testosterone production especially in older men with low T levels.
Younger men would also benefit from eating zinc enriched oysters. Many are currently living on low testosterone diets severely lacking in this essential mineral.
A zinc deficiency in could be a leading cause why there's been a drastic decline in testosterone in younger men over the past 20 years.
Plainly, this shows the importance of at least trying to eat more oysters regardless of your age.
What's more, oysters also have other nutrients such as calcium, potassium, selenium, and iodine that are essential for the production of testosterone.
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Spinach has always been considered a very healthy food.
Even the famous cartoon character Popeye acquired his superhuman strength from eating the dark green leafy vegetable.
However, spinach is also a potent natural testosterone booster due to its anti-estrogenic nature and being packed with T-boosting minerals and vitamins.
Estrogen-blocking foods such as spinach help lower estrogen the female sex hormone in the body.
Men with higher estrogen levels can develop feminine features such as male breasts, also known as gynecomastia, loose muscle definition and put on weight quickly.
Spinach is an excellent food for improving overall health. Its rich in vitamins and minerals, especially the anti-oxidants vitamin C and E and the mineral magnesium.
What's more, vitamin C is an efficient cortisol crusher. The stress hormone cortisol suppresses testosterone production when levels are too high.
What's more, magnesium improves the body's antioxidant capacity while lowering inflammation and therefore, improving overall T- production.
So, if you're looking to convert to a high testosterone diet, make sure to add spinach to your recipe list.
Salt, in this case, is not the regular processed table salt used in cooking, but the high-quality, unprocessed sea salt, otherwise known as Himalayan crystal salt.
Although unprocessed salt isn't technically a food, its an ideal food for low testosterone because it contains over 50 essential minerals of which many are excellent testosterone boosters.
If you like to spice up a dish with a splash of red hot chili sauce, you may not know that you're providing the body with one of the best sources for raising testosterone levels!
Yes, as crazy as it sounds, hot chili sauce is a fantastic addition to a diet for low testosterone. And its all because of a fiery compound, called capsaicin commonly found in chili peppers.
Studies on capsaicin's effect on T-levels shows that men who frequently eat spicy foods have higher levels of the male sex hormone.
A study conducted in France revealed that men with a strong liking for hot spicy foods have higher testosterone levels compared to men who don't. The study also found men tended to have higher T levels when they added hot chili sauce to their meals.
While hot sauce and fresh chilies are great options to reverse low testosterone, many men can't handle hot, spicy food because it can cause indigestion and heartburn.
Fortunately, you can still enjoy the chili's T-boosting benefits by taking natural supplements containing the active ingredient capsaicin.
Make sure you choose a time-release supplement that dissolves in the intestine, not the stomach otherwise you might as well much on a bunch of red hot chilies.
Like most cruciferous vegetables broccoli has a beneficial effect on t-levels by inhibiting e estrogen.
It's all to do indole-3-carbinol a naturally occurring substance with anti-cancer and estrogen detoxing properties.
Its believed these indoles stimulate the production of the male growth hormone by ridding the body of excess estrogen - known to inhibit the production - of the male T-hormone.
Since the leading cause of a drop in testosterone level for older men is an increase in estrogen, eating a significant amount of broccoli can help restore the ideal balance of less estrogen production and more testosterone.
Other cruciferous vegetables such as cabbage, Brussel sprouts, cauliflower, and kale also make great options.
Salmon is a rich source of vitamin D, and this is important because studies show that men who a vitamin D deficiency tend to have low testosterone.
Vitamin D is an essential vitamin that regulates over 1000 functions in the body including the health of the male reproductive system.
According to research, men who supplement with vitamin D can experience an increased level of testosterone.
And since salmon contains the highest level of vitamin D, it makes sense to add this food to your regular diet.
Furthermore, salmon contains Omega 3 fatty acids and protein, both of which help in the production of testosterone.
While there are a variety of herbs that can boost T levels, garlic tops the list of herbs to increase testosterone.
It contains allicin and quercetin, both of which inhibit the production of cortisol, the stress hormone, which can slow down or completely stop reproductive function when produced in excess.
Garlic also contains diallyl disulfide, a chemical that stimulates the body into releasing the luteinizing hormone that is responsible for the production of the test hormone.
In this animal study rats on a high protein diet found that garlic lowered cortisol levels while increasing testosterone.
Nuts are considered to be one of the healthiest foods you can eat. They're high in fiber and a good source of vitamins and nutrients.
Several studies show nuts to have a beneficial effect on the bodies nervous and cardiovascular system.
What's more, nuts are rich in high-quality lipids which the body needs to produce serum testosterone.
The best nuts for boosting testosterone are macadamia brazil and pecan nuts.
However, according to recent studies, not all nuts are as beneficial as you might think.
For example, nuts containing polyunsaturated fatty acids increases the protein SHBG.
The protein attaches to testosterone rendering it inactive leaving you with less free testosterone in your body.
The Leydig cells found in the testicles convert cholesterol to testosterone.
Therefore, the more fat you eat, the more testosterone you produce.
Certain nuts contain high levels of phytosterol that inhibit cholesterol bioavailability. Lower cholesterol may sound like a good thing when losing weight, but not for testosterone production. The testes, where testosterone is produced, needs fat to do the job.
Nuts that may lower testosterone are pistachios, almonds, peanuts, and walnuts.
Coconut oil is a rich source of saturated fatty acids which the body can easily convert into testosterone.
Coconut oil is also a healthy option to use if you fry food.
Virgin Olive Oil
Saturated fatty acids and monosaturated fats are natural testosterone boosters, and olive oil is abundant in both these fats.
In fact, virgin olive oil's fat profile looks like this:
But, the benefits of olive oil doesn't stop there. Its high in vitamin E and anti-oxidant that protects cells from damage, improves male fertility and how the body uses oxygen.
Pumpkin seeds are an excellent source of the essential mineral zinc. In fact, low testosterone levels are linked zinc deficiency.
Zinc is also essential for controlling hormones, healing wounds and promoting brain power.
Pumpkin seeds are a great source of zinc. Chop them up fine and scatter them over your cereal.
It goes without saying that vitamins and minerals are potent natural testosterone boosters.
Since the above-mentioned T-boosting foods contain some of the best vitamins and minerals for reversing low testosterone levels, adding them to your diet will provide you with surprising results.
Additionally, you can further enhance the testosterone boosting effects of these foods by avoiding drinks and foods that decrease testosterone such as soda, alcohol, whole grains, beer, lima beans, and soy.
Boosting Testosterone Requires A Multi-pronged Attack
The fact is, your testosterone levels are getting attacked from several sources. Where talking environmental pollution, processed foods and modern day stress and anxiety.
That's why I always emphasize employing a multiple-pronged defense because it's the most effective strategy for increasing and maintaining healthy testosterone levels.
By doing this, you create a protective barrier that enables your body's natural testosterone production to thrive.
All it takes is a few minor changes to your diet. When you eat more testosterone boosting foods, foods that block estrogen and avoid foods that increase estrogen - you are building multiple layers of protection that immunizes you from ravishes of modern living.
But that's not all, combining your diet with a top quality test booster supplement and regular weight training you will accelerate your results.