Testosterone is one of our key hormones for both men and women and as such it’s important that we pay attention to how it is being managed in our bodies. If you have low levels of testosterone, then adding these testosterone boosting foods into your diet can help give you that boost you need! Whether you’re trying to boost your testosterone levels naturally or using these foods to supplement a hormonal treatment plan there are lots of ways you can build these ingredients into your meals!
1. Whey Protein
Whether found in quality whey protein powder or in ricotta cheese, this protein may help restrict your body’s production of cortisol and thus increase the effect of the testosterone you are already producing. Whey protein may also help boost testosterone production.
In research from Finland, scientists gave participants 15 grams of whey isolate both before and after resistance exercises. Muscle biopsy showed an increase in testosterone production of up to 25 percent, which was maintained for 48 hours.
The authors theorized that a greater expression of testosterone in skeletal muscle could allow for greater uptake from the blood. Although important to the production of testosterone, too much protein can have the opposite effect.
A meat-free diet may lower your testosterone production by up to 14 percent, but that doesn’t mean you should eat excessive quantities of animal protein, either. Excessive protein intake may contribute to the development of chronic diseases like cancer and even accelerate aging. Consider reducing your protein levels 1 gram of protein for every kilogram of lean body mass, or one-half gram of protein per pound of lean body mass.
Almonds contain high levels of the mineral zinc which is known to raise testosterone levels in people who are zinc deficient. If you are low in zinc this could stop the pituitary gland from releasing some of the key hormones for stimulating testosterone production. By eating zinc rich foods, you can help make sure this doesn’t happen and avoid a reduction in your testosterone levels.
These red root vegetables are a great source of boron, which is necessary for the production of testosterone, especially free testosterone. Some experts claim beets and their juice boost testosterone production via methylation, a process by which certain chemicals (methyl groups) are added to different parts of proteins, DNA, and other molecules to keep them functioning properly. Methylation is like the finishing touch that allows a substance or component to take the final step in its process or task.
4. Oysters (Zinc)
Any testosterone-boosting food list is not complete without oysters. This is one of the most popular natural foods that can help boost your T. It has long been held to be an aphrodisiac and the infamous lover Casanova was reported to eat lots of this slimy mollusk every day.
What makes oysters an excellent T-boosting food is their high zinc content.
Other T-boosting minerals and vitamins include vitamin D, copper, selenium and magnesium. You can find all of these in Oysters.
Researchers have discovered that drinking pomegranate juice can result in a rise in testosterone levels between 16 and 30 percent. At Queen Margaret University of Edinburgh, 58 volunteers (ages 21-64) consumed a glass of pomegranate juice daily for 14 days, with the result being an increase in testosterone levels as well as decline in blood pressure and an improvement in mood. Since pomegranate juice is high in fructose, it is recommended you eat the whole fruit instead, which will provide fiber in addition to other nutrients.
Good quality wild salmon is an excellent addition to the list of testosterone boosting foods because it contains magnesium, vitamin B and omega-3s which we have already established work to increase testosterone levels. Not only this though, it also helps lower the levels of the ‘Sex Hormone Binding Globulin’ which makes testosterone non-functional. If this is lowered testosterone can have more of an impact on your body.
Celery is so powerful that the smell alone can raise T levels in your body! Celery contains two important plant sterols. These are androstenol and androstenone. The names alone are already indicative of their positive effect in the action and production of androgens.
Celery also contains flavonoids that act as anti-estrogenic agents. One particular flavonoid with this kind of action is called luteolin. Another flavonoid, apigenin, is a natural T booster.
The best results are achieved if you eat your celery raw. Slice the stalks and enjoy together with other testosterone-boosting foods, such as blue cheese.