Testosterone Booster Food Lists –Testosterone is an important hormone in the body. People often associate testosterone to men alone, but it is also present in women. It is an important hormone in both women and men. However, testosterone is higher in men than women. It helps men to build muscles and affects your heart, bone strength, memory, penis size and sex drive.
Low Testosterone Symptoms
The Symptoms of low testosterone level include:
- Prostate enlargement in men
- Hair Loss
- Certain types of cancer
- High blood pressure
- Low sex drive
- Weight gain
- Erectile dysfunction
As you grow older, your testosterone level declines. Not just old age, there are some factors that that cause testosterone levels to decline. These factors include the following:
- Type 2 Diabetes
- Chronic medical conditions like kidney and liver disease
- Hormonal disorders
- High blood pressure
- Smoking and Alcohol abuse
- Inflammatory diseases
- Medications like chemotherapy and narcotics
However, it is dangerous to use artificial drugs or treatments to boost your T-levels. They may cause more harm to your sexual organ and overall health.
Alternatively, you can add some high testosterone foods to your diet and consume them naturally. These T-boosting foods help to boost testosterone naturally without any side effects. You should eat more foods containing nutrients like zinc and vitamin D.
7 Testosterone Booster Food Lists You Must Be Eating to Increase You Test Naturally
To boost testosterone naturally, start by incorporating these testosterone booster food menu into your diet.
1. Extra Virgin Olive Oil and Tuna
Olive oil and tuna are 2 important foods in any testosterone boosting foods list. Research shows that the testosterone levels of those who consume olive oil on a daily basis increases by almost 20% within 3 weeks.(1)
Tuna which is very rich in vitamin D boosts testosterone by almost 90%. Those that consume tuna regularly usually have a good sex drive. If you don’t like the smell of tuna, you can replace it with sardines or salmons. They are also excellent fishy sources of vitamin D.
2. Cruciferous Vegetables
This is the part of this testosterone booster food lists that probably interests vegetarians the most. We all know that increased production of estrogen (female hormone) in men leads to a decline in testosterone levels. Cruciferous vegetables like cauliflower, cabbage, and broccoli help to reduce excess estrogen in men. This, therefore, causes their testosterone levels to rise.
Broccoli contains anti-cancer compounds called indoles. Indoles flush out excess estrogen inhibiting the production of testosterone. As men grow older, their body begins to produce more estrogen causing testosterone levels to fall. Hence, men should consume more cruciferous veggies.
According to one study, supplementing with indole-3-carbinol gotten from cruciferous vegetables for just 1 week reduced the estrogen hormone estradiol by 50% for men. Another study discovered that consuming indole supplements significantly increased the excretion of estrogens in men through urination.
A research by Rockefeller University found that men who consumed 500mg of cabbage every day for 1 week had their estrogen levels cut by 50% (2). This, therefore, increases the production and effectiveness of testosterone to boost sex drive.
For a long time now, people have been using oysters to boost libido. This is as a result of their high zinc content. Regular consumption of oysters increases your libido, sperm count and boosts testosterone naturally.
You should know that the famous Giacomo Casanova who slept with half the women in Europe in his lifetime ate 50 oysters every morning for breakfast (3).
We cannot compile a testosterone booster food lists without including pomegranate. People have been using this fruit for medicinal purposes for centuries. It is rich in antioxidants, iron and even vitamins A, C, and E.
Research shows that if you drink 1 cup of pomegranate juice in a day, it boosts your testosterone levels by almost 30%. It also increases your libido and improves your mood. Pomegranate also leads to a lower blood pressure. For a good sex life and improved overall health, consume pomegranate either in its juice form or as a fruit.
However, you should control your intake of pomegranate because the fruit contains high sugar levels.
Your body needs healthy saturated fats in order to produce testosterone. Coconut contains fewer fats. It helps your body produce cholesterol needed for optimal health. Coconut also helps you to maintain your weight and to reduce excess body fat. Weight control also helps to boost testosterone naturally.
6. Brazil Nuts
These nuts are a great source of selenium, a natural T-booster. Studies show that regular consumption of selenium helps to boost T-levels in serum (4). When combined with vitamin E, the selenium in Brazil nuts produces a strong antioxidant effect. This is what makes it one of the most effective T-boosting foods.
Brazil nuts contain bio-active natural cholesterol that boosts testosterone levels naturally. They contain antioxidants that protect your sensitive testosterone molecules from getting oxidized. Recent studies show that some antioxidants stimulate Leydig cells with human testes which aid the production of more testosterone.
Brazil nuts are a great source of Arginine. It is an amino acid that supports the production of nitric oxide in the human body. The L-Arginine allows your veins to expand and relax, thereby allowing blood flow without any obstacles.
The 2013 Journal of Andrology reports that selenium causes a significant increase in your sperm volume and quality (5). The quality of your sperm relates to T-levels. Men with high testosterone levels usually have a very high sperm count.
Brazil nuts are so rich in selenium that eating 2 nuts can fill your daily selenium requirement.
You probably didn’t know, but eggs help to boost libido. However, it is the yolk of eggs that have this property. Egg yolks help to increase testosterone levels and reduce stress. They are a great source of cholesterol and zinc.
Contrary to popular belief, studies found that the cholesterol present in eggs doesn’t increase serum cholesterol levels. It also doesn’t lead to a higher blood pressure. In fact, the cholesterol in eggs is a hormone precursor. It is used as building blocks to produce more testosterone.
Eggs contain a lot of healthy nutrients like vitamins A, D, E, and K2. These vitamins all play a key role in boosting testosterone levels.
Choline found in eggs helps to reduce stress on your body and lowers cortisol. Cortisol is a hormone in your body that blocks the production of testosterone. Iodine and selenium present in eggs also contain T-boosting properties.
It is preferable to eat your eggs in its raw form. Heating usually destroys some of the healthy nutrients.
More Ways to Boost Your Testosterone Levels Naturally
Apart from these T-boosting foods, there are other ways to boost testosterone naturally. They include:
1. Weight Loss
Shedding excess fat may help to boost your testosterone levels. A study by Endocrine shows that weight loss reduces the occurrence of low testosterone levels in overweight men with prediabetes and middle-aged men by at least 50%.
3. Reduce Carbohydrate and Sugar Intake
Carbohydrates and sugar cause your blood sugar and insulin levels to rise. Research shows that a high insulin level has a negative effect on testosterone levels.
4. Add Vitamin D and Zinc to Your Diet
These are the major nutrients your body requires to produce enough testosterone. Zinc and vitamin deficiency leads to low T-levels.
5. Reduce Your Stress Levels
Your body secretes cortisol when it is stressed. Excessive secretion of cortisol hinders the production of testosterone in your body. Stop stressing yourself often to reduce secretion of cortisol. You can reduce stress through exercises like yoga and have a good sleep pattern.
When it comes to boosting testosterone level naturally, diet plays an important role. Add these testosterone boosting foods to your diet and watch your T-levels increase amazingly. High T-levels ensure you have a good sex drive. And we know that a sexually-satisfied partner is a loyal partner. Also, exercise more, do yoga, reduce sugar & carbohydrates intake and add vitamin D and zinc to your diet.
Consume the foods on this testosterone booster food lists for a few weeks. Then kindly drop by and share your experience in the comments section.