There are some foods that may help increase your natural testosterone production. Learn about 12 foods that may help boost those testosterone levels.
Testosterone is an important hormone for optimal male health.
Testosterone plays a role in maintaining muscle mass, bone health, sex drive, vitality, and general health.
And, while testosterone is often thought of as a man’s hormone, women need a little bit too.
The amount of testosterone that you produce may be influenced by what you are eating, and certain foods, especially ones with Vitamin D and Zinc, may help you boost your testosterone levels.
Learn More: Can Testosterone Replacement Cause Hair Loss?
Eggs have high levels of Vitamin D and lots of nutrients, especially in the yolk portion.
People tend to be wary of eggs or their yolks due to worries about cholesterol, but as long as your cholesterol levels are normal one egg a day should be ok, but always check with your doctor.
If your cholesterol levels are low, consuming a little dietary cholesterol may even help with low hormone levels.
Eating fish, especially tuna, salmon, or sardines can help give your body a big dose of Vitamin D for those testosterone levels.
Aim for no more than 2-3 servings of fish weekly to avoid excess mercury intake which can be found in seafood.
Many breakfast foods like cereals and plant milks are now commonly fortified with Vitamin D.
So, you can boost those Vitamin D levels first thing in the morning with a simple bowl of fortified cereals and plant milk.
Just look on the package or in the nutrition facts to identify if your cereal has been fortified.
Ginger is a root that has long been used in traditional medicine for its therapeutic and healthful properties.
Some studies have been done on ginger root supplementation suggesting that it may be beneficial in boosting testosterone levels in men.
Oysters are one of the most zinc-dense foods available and are thought to be good at addressing zinc deficiencies if eaten regularly.
Men with low zinc levels may develop hypogonadism, impotence, or delayed sexual maturation.
These shellfish are considered another great source of zinc to help avoid deficiencies.
But, since many people may be allergic to shellfish, if you have a reaction to them find a different food or supplement source for your zinc needs.
While there are some concerns surrounding the overconsumption of red meat, it is undeniable that beef liver is a dense source of Vitamin D to help keep those testosterone levels adequate.
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Certain beans including kidney, white beans, and black beans are a nutrient powerhouse packing in zinc in addition to fiber and plant-based protein.
Pomegranates aren’t just a tangy treat for your taste buds, they may help balance your testosterone levels too.
One study gave men and women pomegranate juice daily for 2 weeks and then measured their saliva testosterone levels.
The study found that testosterone was boosted on average about 24% from the start of the trial, suggesting that pomegranate juice may have testosterone boosting properties.
Read Related: How Much Testosterone Converts to DHT (Dihydrotestosterone) in Men?
Your parents may have been on to something when they told you to eat your leafy greens to grow up strong.
Leafy greens like kale, swiss chard, and spinach have high levels of minerals including magnesium.
And magnesium supplementation has been found to potentially increase testosterone levels in both athletes and those who have more sedentary lives.
Cruciferous vegetables like your broccoli, cabbage, cauliflower, and brussels sprouts may help you balance out your hormones.
These polarizing vegetables may be known for their strong flavors, but they also contain compounds like DIM or I-3-C that can help clear out extra estrogen.
And, since testosterone can convert into estrogen, these potent veggies help keep testosterone in the lead as far as your hormone levels go.
Almonds are another food that packs in high levels of zinc.
And, with their highly snackable appeal, you can throw a bag of almonds in your gym bag so that you can boost your zinc levels after you lift some iron for a double testosterone boost.
Adding in these foods to your weekly diet may help you maintain a better testosterone balance.
Other simple testosterone boosting daily activities also tend to be the ones that keep you in overall good health such as regular exercise, stress relief, and adequate sleep.
If you are looking to boost your testosterone mainly to improve your sex life, try out a diet change, but speak with a doctor if you seem to still need additional help in the bedroom.
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