Best Foods For Boosting Testosterone
Testosterone is much more than just an anabolic hormone; it’s basically the foundation of existence. It impacts your bone strength, your memory, your heart, your sex drive, and most importantly for all us guys, your penis size.
Contrary to popular belief, increased testosterone levels are desirable for both, men and women. Its efficacy in gaining lean muscle mass and burning body fat has made it important for fitness enthusiasts world over.
For those who are interested in reaping the benefits associated with an increase in testosterone, there is absolutely no better place to start than the supermarket. That’s simply because research suggests that certain foods consist of natural testosterone boosters that can help you in various ways, from bodybuilding and building muscle to weight loss.
Here’s a list of the top 5 foods for boosting your natural testosterone levels:
In animal studies, it’s been discovered that supplementation of garlic in the diet increases testicular testosterone while decreasing the levels of cortisol, the stress hormone. This particular study was conducted on rodents fed on a high protein diet.
As cortisol is believed to compete with testosterone at specific junctions within the muscles, it would obviously make sense that lowering cortisol should increase the effects of testosterone.
Garlic also increases the amount of lutenizing hormone in the blood plasma, and this, in turn, amplifies testosterone production in the testes.
Suggested daily Intake: 900mg
Seafood (Shellfish, Crab, Lobster)
An occasional serving of lobster or crab can do oodles of goodness for your present testosterone levels. This is mainly, in part, due to the high zinc content in these popular shellfish.
Zinc has been proven by scientific studies to raise the levels of luteinizing hormone, the pituitary hormone that triggers testosterone production. Low testosterone has been commonly associated with zinc deficiency because androgen receptors are usually modified and non-functional in zinc-deficient individuals.
Another study has discovered that zinc is a strong inhibitor of aromatase, the enzyme which is responsible for converting testosterone into estrogen. This way, zinc maintains high levels of testosterone by preventing its subsequent aromatization/conversion into estrogen.
Suggested daily Intake: 40-45mg
Hard & Soft Cheese
Cheese, butter and egg yolks are popular and healthy ingredients for breakfast, even more so because they’re rich in vitamin K, an effective component in increasing the bioactivity, as well as production of testosterone-synthesizing enzymes.
Menoquinone-4, better known as Vitamin K2 is the main storage type of vitamins in animals, and has been proven to boost testosterone production by activating the protein kinase while being involved in the process of steroidogenesis (generation of steroids from cholesterol) in testes at the same time.
Suggested daily Intake: A study has discovered that a daily intake of 30-50mg of foods rich in vitamin K, such as butter and cheese can raise testosterone levels within a month or so. However, it’s always better to increase the amount to 12 mg per pound of your body weight.
Cruciferous vegetables like broccoli, cabbage and cauliflower are known to rid the body of excess estrogen, thereby elevating the levels of testosterone. A recent study discovered that diets rich in indole-3-carbinol, the key bioactive component in cruciferous veggies, enhance the elimination of estradiol (an essential estrogen hormone) from the body of men by roughly 50%.
Crucifers are rich in fiber as well, which, in turn, can aid in faster weight loss, and losing weight is known to trigger increased production of testosterone in the body. Broccoli, in particular, contains DM, the phytonutrient that is proven to help lower the effects of estrogen.
So, eating cruciferous vegetables has a twofold effect: firstly, it directly stimulates testosterone synthesis in the body by aiding in weight control, and secondly, it promotes excretion of estrogens in a bid to funnel the synthesis of testosterone in men.
Suggested daily intake: 500mg
Tuna is enriched with vitamin D, an effective component in bolstering testosterone production. Eating a generous serving of tuna daily results in a discernible increase in testosterone levels, as well as sex drive. However, it’s important to ensure that the quality of fish is good, as consuming tuna that is rich in PCB, heavy metals and/or mercury has no positive effects on the body, rather it just triggers a slew of unrelated health problems.
Some studies have highlighted that daily vitamin D intake can enhance testosterone synthesis by up to 90%.
Suggested daily intake: A singe can of tuna contains the daily recommended amount of vitamin D.
Benefits of Testosterone
- Increased lean muscle mass and growth
- Healthy heart and body
- Boosted energy levels
- Faster and more efficient fat burning
- Reduced injury risk with stronger bones
- Confident and more alert
- Increased libido and sex drive!
What Else Do We Know….
Starting from age 35, a man’s testosterone levels start to dip and go on to decline further with age, and this subsequently leads to a loss of libido, low mood, erectile dysfunction, as well as problems with cognitive awareness.
The aforementioned five foods can give your manliness the much desired and sometimes needed boost in no time. To maintain optimal concentration of testosterone, it’s advisable to consume an appropriate amount of calories to meet your daily activity levels, with special emphasis on seafood, leafy vegetables, garlic, and protein from animal sources.