The term “manly” comes to mind when I think of testosterone. Take a look at a list of the Top 10 Foods that boost testosterone levels so you can have a better sex drive, more muscle composition, and lower body fat.
Oysters contain zinc. More than any other food actually. Zinc is an essential mineral associated with many of the body’s processes. A study published in the Journal of Physiology observed the effects of zinc on testosterone. The study took two groups of men: One group received 30mg of zinc per day, while the other group did not. The group that received the zinc showed increased testosterone levels after a month. This is pretty conclusive evidence, so load up on them oysters!
Tuna contains vitamin D. A study published in the Asian Journal of Andrology found that higher levels of vitamin D were correlated with higher levels of testosterone. Your daily requirements of vitamin D can be fulfilled with just a serving of tuna. The combination of omega-3 fatty acids, vitamin D, and protein makes tuna the ultimate testosterone booster. Don’t overdo it though. Canned tuna is seen to contain traces of mercury content. Eating it everyday can lead to other issues later on.
Eggs (Yes, yolk included)
We tend to associate negative connotations with the terms fat and cholesterol. Through a study published in the Journal of Applied Physiology, researchers concluded that the consumption of high amounts of fat (saturated, mono-saturated) was related with high T levels. Also, testosterone is made from cholesterol. Egg yolks contain high contents of both fat and cholesterol making them very effective in boosting T levels. Yolks often get a bad rep, but that is mainly from people who are misinformed. In saying so, don’t go all out and eat a dozen eggs a day. For me the sweet spot has always been a 4 egg omelette everyday for breakfast.
Of course this list would be incomplete without beef. Beef is high in both protein and saturated fat. The protein helps you build muscle while the saturated fat helps you produce testosterone. There have been studies that claim red meat is associated with a number of ailments including an increased risk of cancer. I eat red meat about 3 times a week, but given the supposed risks, I don’t go overboard.
I go to Red Lobster about once a week for the all you can eat shrimp. I really can’t get enough, and the fact that they help T levels doesn’t hurt either. Shrimp contains high levels of vitamin D. The benefits of vitamin D have been mentioned earlier, but shrimp contains a particular form of vitamin D called d3. Vitamin d3 is highly associated with muscle mass retention. People with high levels of d3 are seen to have higher muscle composition and superior upper and lower body strength.
Beans are a superfood. They contain fiber, protein, zinc, and vitamin D. Red, black, or white all have similar nutritional profiles. Whether you eat themstraight out of the can or eat them baked, adding beans to your diet can do wonders to your hormonal health. Beans will keep you full for longer and provide more energy for you throughout the day. I have noticed that having beans for lunch usually results in an amazing workout in the evening.
Who would have thought pumpkin seeds can aid in your efforts to boost testosterone? Although, not as effective as the foods listed above pumpkin seeds do contain zinc. If you enjoy the taste, you can add pumpkin seeds to your morning oatmeal or your post workout shake.
If you ever get stuck on a desolate island and are worried for your T levels, go and look for a palm tree. Okay, maybe that was a lame joke but coconutscontain a high amount of saturated fat. Many studies have found conclusive evidence relating increased fat intake with increased testosterone.
Broccoli is another superfood. The health benefits are endless. You may be surprised to hear that broccoli plays a role in increasing T levels. Specifically, broccoli contains indole-3-carbinol. Indole-3-carbinol is a key component of estrogen secretion. Lower estrogen means higher testosterone.
Asparagus is full of healthy micronutrients that aid testosterone production. Namely vitamin D and folic acid. You can add asparagus to your diet by chopping it up on top of your salad or making some stir fry. Either way, it will provide you with numerous benefits, one of them being higher T levels.
So there you have it, the top 10 foods that boost testosterone levels. Keep one thing in mind though, just eating these foods is not enough. Combine eating this foods with strength training and you will begin to see staggering results. I would recommend doing a 30 day experiment. Go to a clinic and get your testosterone levels checked. For the next 30 days concentrate on eating vitamin D and zinc rich foods. Also aim to go to the gym 3-4 times a week. After 30 days passes go back to the clinic to measure your results. When we have information down on paper and can see our improvement in numbers it can further motivate us.
I actually did the 30 day challenge and saw my testosterone go up by almost half. My free T level before the challenge was at 12.5 pg/ml. After a month of consistent working out and consuming high amounts of saturated fat and vitamin D my free T level went up to 18.2 pg/mL. Right now you may be thinking that you have better things to worry about than your T levels. But if your T levels are below average for your age you will experience symptoms such as a lowered sex drive and impotency. Leave your thoughts below on what you think the importance of a high sex drive is.