Top 15 testosterone boosting foods you should eat:
Testosterone(T) is the main sex hormone in males. Testes (testicles) produce testosterone. Females produce small amounts of testosterone in ovaries. Adrenal gland also produces small amounts. Testosterone is a steroid hormone which plays a number of important roles, such as;
- Muscle growth and strength
- Bone growth and strength
- Fat distribution
- Red blood cell production
- Sex drive
- Sperm production
So testosterone is known as king of all hormones. Normal testosterone range in healthy adult male is 240-950 ng/dl and healthy adult female is 8-60 ng/dl. Testosterone level can be increased by natural and artificial methods.
Most athletes, bodybuilders, power lifters, weight lifters, wrestlers, and sportsmen follow artificial methods to increase T level. Today testosterone hormone available in the market in different forms including injectable solutions, gels, patches, pills and pellets implanted under the skin. But artificial methods may cause many side effects, such as;
- Breast enlargement/man boobs
- Prostate enlargement with urinating difficulty
- High blood pressure
- Breathing difficulty
- Liver disease
- Infertility (low sperm count)
So artificial methods are not recommend. There are lots of natural methods to raise T level, such as;
- Strength training and high intensity interval training (HIIT)
- Lose weight if needed
- Reduce stress and cortisol levels
- Get enough rest and sleep
- Take vitamin and mineral supplements
- Avoid alcohol
- Maintain a balance diet
- Take more testosterone boosting foods
Testosterone boosting foods are very important to raise body T level. But these foods do not contain testosterone hormone. Vitamins (vitamin E and D), minerals (Mg, Zn, K) and amino acids (leucine, arginine) contain in these foods play a crucial role in the context of testosterone production. Foods that are rich in these micro-nutrients will provide the body to produce optimal level of testosterone.
Top 15 testosterone boosting foods that encourage healthy and balanced T level in your body are as follows;
1. Coconut / copra oil
T level is increased by coconut oil in various ways.
- Coconut oil contains saturated fats. It helps to boost the metabolic rate of the body and burn fat faster. Lose of excess fat increase T level in the blood. Testosterone is converted in to estrogen by an enzyme called aromatase, which is produced by body fat. Men should maintain the body fat percentage below 15% while women should maintain it below 25%. So maintaining a healthy body fat percentage can increase the T level.
- Coconut oil is rich in lot of antioxidants. These antioxidants inhibit oxidative stress on testicles and boost T level.
- 3-B-HSD and 17-B-HSD are 2 key enzymes which are important for the testosterone production. Coconut oil contains high amount of these enzymes.
2. Sweet potato
Sweet potato is a great source of carbohydrate with low glycemic index. Mg in sweet potato helps to raise T level. Sweet potato is famous among many athletes because of its high carbohydrate and low fat content.
3. Watermelon boost testosterone level
Water melon is rich in an amino acid called L-citrulline. L-citrulline converts to L-arginine and then to nitric oxide inside the body. Nitric oxide stimulates the erection of penis by dilating blood vessels and increasing blood flow to the penis. Water melon can use as a natural Viagra without any side effects. By adding more water melon to your diet can boost sexual desire.
4. Red meat
Beef, pork, lamb, are great source of Zn and beef liver is a source of vitamin D. Both Zn and vitamin D is support for maintain T level in the blood. Zn is important increase sperm count, motility and strength. Consume red meat to boost your T level. But avoid eating red meat every day. It can cause cardiovascular problems, diabetes and cancers.
Tuna is a high protein low carb food rich in vitamin D. Vitamin D helps to boost T level. One serving of tuna can fulfill your daily vitamin D requirement. Beside tuna, there are many other vitamin D sources such as salmon, mackerel, cod, herring and tilapia. To minimize mercury intake limit your seafood consumption for only 2-3 servings a week. Because mercury can damage nervous system.
Eggs are a great source of protein, vitamin D, omega 3 and cholesterol. Most of people hesitate to eat egg yolk because they think it increases cholesterol level. But it is a myth. Egg yolk contains more nutrients than egg white. Vitamin D and cholesterol contained in egg yolk contribute to increase testosterone in the blood.
7. Cruciferous vegetables boost testosterone level
Cruciferous vegetables like broccoli, cabbage, cauliflower and bok choy are rich in a compound called indole. Estrogen is a female hormone that inhibits production of testosterone. Indole helps to boost T level by breaking down and flushing out excess estrogen.
Avocado is a great source of unsaturated fats, vitamin E, potassium and zinc. Zn and K in avocado help to increase T level. Vitamin E plays a good job improving sperm quality.
White, black and kidney beans are rich in protein, fiber, vitamin D and Zn. Vitamin D and Zn can boost T level in the blood. You can add beans to your diet as a high protein low fat food.
10. Spinach boost testosterone level
Spinach is a pack of micro-nutrients that contains vitamin B6, omega 3, K, Mg, Zn, fatty acids and nitrates. These micro-nutrients help to raise T level. Spinach helps to improve your protein synthesis, muscle mass and muscle strength. Phytoecdysteroids in spinach can protect thymus, spleen and adrenal glands by lowering the stress.
Almonds contain high levels of mineral Zn which helps to boost T level and enhance libido in both men and women. These nuts help to boost vitamin E which is a powerful antioxidant, lower cholesterol level and reduce the risk of heart disease. They are also great source of protein and fiber.
12. Citrus fruits
Lemon, lime, orange, mandarin, pink and white grapefruit, pomelo and yuzu are types of citrus fruits. They are rich in vitamin C and vitamin A. Citrus fruits lowers the stress hormone cortisol level and estrogen level. This helps to boost testosterone production.
Banana is a store house of carbohydrates, vitamins and minerals. It contains minerals such as K, Ca, Mg, Fe, Zn and vitamins such as vitamin A, B, C, B6.
Potassium is very important in testosterone production. Also it helps to reduce high blood pressure and erectile dysfunction. Calcium is important to increase sperm motility and strength.
Banana contains an enzyme called bromelain that helps to boost T level.
Banana is a great food that helps to keep sexual life healthy and active for both men and women.
“Rasona” is the Ayurevedic name of garlic. Garlic contains a chemical compound called allicin which helps to reduce the stress hormone cortisol level. The lower level of cortisol allows testosterone to work effectively.
Garlic stimulates the production of an enzyme called nitric oxide synthase which helps for the mechanism of erection. It also used to treat for the sexual debility.
Eat raw garlic claves to get more health benefits.
Oysters are rich in Zn. Zn is important to boost T level and enhance libido. Oysters are considered as best aphrodisiac foods. They help to protect prostate glands from cancers. Eating oysters twice a week will be great for your health.
Always follow natural methods to boost your T level. These foods can boost testosterone level, enhance libido and improve your health. Always avoid from foods and habits that can lower your T level.