12 Foods That Will Skyrocket Your Testosterone

in Body, Men

Are you worried about your testosterone levels? Is your libido lower than you would like it to be? As men age, the levels of testosterone produced by their bodies can sometimes decrease, and with it, their desire for sex. However, a healthy sex life is important for physical and psychological health.

There are many different factors that can lead to lower libido, and lower testosterone levels is one of them. Fortunately, there are some thing you can do in order to get your testosterone levels back to where you want them to be – and even beyond where you thought they could be. All you need to do is eat the right foods. But before we talk about what those foods are, let’s take a look at testosterone – what is it, and what is its role in the body?

The Role of Testosterone

You probably already know that testosterone is the primary male sex hormone. What you might not know is that women have it too, albeit at lower levels, and it plays a role in female sex drive as well. As a rule, testosterone levels ramp up during puberty. It continues to be produced at high levels throughout adolescence and early adulthood, but then levels begin to decrease at about the age of 30.

While testosterone is most frequently associated with sex drive, it plays a role in other areas of health too, including:

Sperm production
Bone and muscle mass
Fat storage
Red blood cell production

Low testosterone levels may contribute to mood swings, weight gain, reduced muscle mass, and diminished libido. In other words, you need testosterone to keep your body functioning the way it should. In addition to age, other factors can contribute to low testosterone levels, including:

Stress and anxiety
Injury to the testicles
Chemotherapy treatments
Chronic diseases such as AIDS or kidney disease
Alcoholism or cirrhosis of the liver

Some of the primary symptoms of low testosterone include:

Irritability
Weight gain
Decreased libido
Loss of body hair

If you have any of those symptoms, you may have low testosterone levels.

Foods That Will Skyrocket Your Testosterone

When it comes to testosterone production, it turns out you really are what you eat. The human body is an extremely complex machine. While they body can manufacture some things on its own, a large number of the micronutrients it needs to function must come from the foods we eat. More and more, Americans are eating diets high in heavily processed foods loaded with unhealthy ingredients. These foods are convenient, but they also have a negative impact on our overall health.

With that in mind, let’s take a look at the foods that you should be eating to get your testosterone levels back up where they belong.

Grilled steaks, French fries and vegetables

Chow down on a steak. It turns out there might be a reason to refer to yourself as a “meat and potatoes guy” after all. Some studies show that the protein, zinc and saturated fat in red meat can help to boost your body’s production of testosterone.

Got milk? Most commercial milk is enriched with Vitamin D, an essential micronutrient for testosterone production. Drink low-fat milk for the best results.

Peel yourself a grape. Red grapes have been shown to increase testosterone and improve libido. There is no evidence that green grapes have the same effect, so make sure to get the red ones.

No joke – eat yolks. Egg yolks are another great dietary source of Vitamin D, and as long as you don’t have an ongoing issue with high cholesterol it is safe to eat one a day. Egg whites alone won’t do the trick though.

Small Navy, haricot, white pea, white kidney or Cannellini Purga

Beans aren’t just good for your heart. They’re good for your testosterone level too, and they’re a great source of protein and zinc. Try adding some black, kidney, or white beans to your daily diet.

A pineapple a day helps keep low testosterone away. Pineapples contain a compound called bromelain, which helps to build muscle mass and increase testosterone levels.

Closeup on chopping freshly baked venison

While some saturated fat may be good for testosterone production, too much is not. For that reason, lean meats like venison may be just the ticket. Venison used to be difficult to get unless you were a hunter, but these days you can find it in many supermarkets.

Get your garlic. Garlic may not be great for kissing, but it is very good for testosterone production. It turns out that garlic lowers levels of cortisol – the so-called stress hormone. This matters because cortisol and testosterone are in competition for energy from your cells. When you reduce cortisol production, you increase the energy available to manufacture testosterone.

Cabbage contains a compound called indole-3-carbinol, which helps to flush estrogen from your system. Men have small amounts of estrogen, just as women have small amounts of testosterone. When you clear out the estrogen, it makes your testosterone more effective.

Choose olive oil. Olive oil has a great reputation as a heart-healthy monounsaturated fat, but it can also help your body to produce more testosterone. Olive oil helps special cells in your body – called leydig cells – to absorb cholesterol and turn it into testosterone.

Speaking of oils having their day in the sun, coconut oil is another popular choice. In fact, it may be even better than olive oil at boosting your level of testosterone.

Freshly caught oyster in shell on black rock

It may not surprise you to see oysters on the list, since they have such a reputation as an aphrodisiac. The reason they’re here is that oysters are a great source of zinc, a mineral that is necessary for the production of testosterone.

In addition to eating these healthy foods, it is also a good idea to cut back on unhealthy processed foods. Foods that contain high amounts of trans fat, MSG and sugar aren’t good for you, period – and they are not going to help you get your testosterone levels back up to where you need them to be. Small amounts of processed foods are fine, but as a rule, try to eat healthy, whole foods instead. Your libido will thank you.

The Role of Testosterone

Foods That Will Skyrocket Your Testosterone

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