- Why Does Food Make a Difference in Testosterone Levels?
- Top 10 Testosterone-Boosting Foods Explored
- Foods that Lower Testosterone Levels
- Other Foods that Can Help Increase Testosterone
- How to Best Use Food to Boost Testosterone
Your dietary choices can go a long way in helping promote proper hormone production. There is a reason for the saying “you are what you eat.” Just as the right types of food can help your body, the wrong choices can hurt it. Aside from weight gain and poor health, making bad selections at meal time can hinder how your body manufactures hormones. In this report, we present you with the 10 best foods that boost your testosterone levels. We will also tell you which foods that lower testosterone you should avoid or limit.
As you get older, your body begins to decrease the manufacturing of crucial hormones that it still needs. You can help slow the decline by giving your body the fuel it needs to promote healthy hormone secretion.
The 10 top foods for testosterone production are:
- Grassfed Beef
- Fatty Fish
By including these foods in your diet while you are still in your twenties, you can help your body keep testosterone production at its highest level. In later years, adding these foods that boost your testosterone will help promote better secretion. You will also be helping more than just testosterone as these foods help with other critical hormones, as well.
Adding these 10 foods that boost your testosterone levels will help keep your body and brain functioning at their best.
Why Does Food Make a Difference in Testosterone Levels?
Many of the foods we eat contain crucial vitamins and nutrients that our bodies need. Vitamin D, zinc, and vitamin C are essential for proper hormone production. Many of our listed top 10 foods enhance testosterone production because they contain these nutrients. Vitamin D has benefits that also include maintaining a healthy sperm count in men.
Avoiding foods that contain pesticides, hormones, and antibiotics is crucial. Added hormones in meat can further offset your natural hormone balance.
The amino acids in many foods, including grassfed, organic beef help build the Leydig cells in the testes that produce testosterone. D-aspartic acid is one of the most vital amino acids used for this process.
If you currently eat a diet high in testosterone lowering foods and low in foods that boost your testosterone, then you are doing your body a disservice. Poor dietary choices can increase your risk of heart disease, type 2 diabetes, and other health concerns. Luckily, it is never too late to make a change.
What you eat today can make a difference in your testosterone levels tomorrow.
Top 10 Testosterone-Boosting Foods Explored
Understanding the science behind how to use foods for testosterone improvement can help you make the right choices at mealtime. Each food item on the list below stimulates testosterone levels in a unique way. We explain why these foods work, and how to incorporate them into your daily diet.
For many years, we were told to eat only egg whites. The result of that was more people complaining about the symptoms of hormone deficiency. Egg yolks contain a vital (and healthy) cholesterol that the body turns into the hormones pregnenolone, progesterone, DHEA, testosterone, estrogen, and cortisol. Eggs are also high in vitamin D and omega-3 fatty acids. There is no reason why most people cannot eat one or two eggs per day.
Almonds and walnuts are two powerhouses that contain high levels of zinc. Not only do these nuts help increase testosterone levels, but they also aid brain functions and weight loss.
The natural mineral boron found in honey can help boost testosterone, build strong muscles and bones, and support cognitive functions. Honey also has immune-strengthening benefits for the body. It helps improve nitric oxide levels to open blood vessels – vital for a powerful erection.
Lean cuts of grassfed beef contain nutrients that your body needs to produce hormones such as testosterone. Limit servings of red meat to two times a week.
Oysters, crab, lobster, and other forms of shellfish are high in zinc. Men with Low T are often zinc deficient. When you increase your zinc consumption, you can help your body produce more testosterone. Oysters have long been used as an aphrodisiac, and for a good reason – they help boost testosterone which is crucial for the libido.
Like some other forms of leafy greens, spinach is a superfood that is high in magnesium, iron, and vitamin B6 – all known testosterone boosters. After all, Popeye got his big muscles from consuming a lot of spinach.
There are two excellent options here for boosting testosterone levels – tuna and salmon. Tuna provides your body with an abundant supply of vitamin D which is also a hormone itself. You can select fresh or canned tuna, but keep your intake to only two servings a week due to potential mercury intake. Salmon is another excellent choice due to its high concentrations of vitamin B, magnesium, and omega-3 fatty acids. Another benefit of salmon is that it reduces the amount of SHBG (sex hormone-binding globulin) that binds to testosterone for transport in the bloodstream. That leaves more testosterone floating freely and ready for use. Sardines are another excellent option.
The enzyme bromelain in bananas can help boost testosterone production. These easy to take along fruits also help increase energy levels.
Plant-based proteins such as beans pack a powerful punch to your diet. Not only do black, kidney, and white beans contain both zinc and vitamin D, but they also help protect the heart while being healthy foods that boost your testosterone levels.
Low-fat, grassfed dairy such as milk, yogurt, and cheese are high in vitamin D, protein, and calcium. Not only will these foods affect testosterone levels, but they will also help strengthen your bones.
Foods that Lower Testosterone Levels
Just as the foods on our list can help increase testosterone, there are other foods to decrease testosterone and increase estrogen levels that you should know.
We begin with soy-containing foods. Yes, there has been much back and forth about soy over the years, and the research is still conflicting. However, since soy does mimic estrogen-like effects in the body, it is on our list of foods for lowering testosterone. The phytoestrogens in foods can create an imbalance in your hormone levels.
Licorice, which you can find in candy and many types of holistic medicines can also reduce testosterone levels. It is only licorice root that you have to beware of – not all licorice candies since many do not contain the root.
Before you pop another mint in your mouth, think twice. Peppermint and spearmint have been shown to decrease testosterone levels. Now, that does not mean you have to give up your minty fresh breath – just keep moderation in mind.
One reason why some foods reduce testosterone levels is that they are unhealthy versions of other foods that are beneficial. Vegetable oils are a perfect example of this. While olive and coconut oils are recommended to help increase testosterone, polyunsaturated oils such as soybean, canola, cottonseed, and corn are detrimental to the body.
Sugar is a toxin to the body’s hormone levels. If you were to make only one change in your diet to help increase testosterone, it should be to lower sugar intake. Now, that does not mean to start using artificial sweeteners; they are also bad. You also want to avoid packaged and processed foods as they are often laden with trans fats, sugar, sodium, and chemicals.
Put down that beer if you want to increase your testosterone levels. Alcohol is another testosterone enemy – if used in excess. If you limit yourself to no more than one drink per day, you should be ok.
By decreasing the consumption of testosterone-lowering foods, you can help boost hormone levels.
Other Foods that Can Help Increase Testosterone
Of course, there are still many other foods for testosterone health that you can add to your diet. Some have a direct impact on boosting testosterone; others help lower cortisol or estrogen levels.
It is the allicin in garlic which helps boost testosterone by lowering cortisol levels. Cortisol is the stress hormone that inhibits the production of both growth hormone and testosterone. Since each of these two hormones also influences each other’s secretion, you have a double issue when cortisol levels are high.
The benefit of oats which are high in B vitamins is that they help to suppress testosterone conversion into estrogen. By leaving more free testosterone available in the bloodstream, oats keep testosterone levels higher.
Lemons and other citrus fruits also help reduce cortisol for higher testosterone levels. The vitamin A in citrus also helps reduce estrogen levels.
Aside from its other vitamins and minerals, the indole-3-carbinol in cabbage helps to lower estrogen levels. Elevated estrogen is to blame for weight gain and increased testosterone conversion. Cabbage can help keep estrogen levels low so that testosterone can function better.
Heart-healthy fats such as avocado, extra virgin olive oil, and coconut oil provide the body with the fat it needs for weight loss and hormone production.
These foods that boost your testosterone can have quite an impact on your hormone levels.
Some foods help boost testosterone levels by lowering cortisol and blocking estrogen conversion.
How to Best Use Food to Boost Testosterone
The more foods that boost your testosterone that you can add to your daily diet, the better off you will be. Using food for growing testosterone levels, whether by reducing cortisol and estrogen or directly stimulating testosterone production, is always beneficial.
If you can incorporate at least one testosterone-boosting food at each meal, you will be well on your way to making a difference in your hormone levels. Also, avoiding foods that reduce testosterone can have quite an impact.
By cleaning up your diet, you can improve your hormone levels and health. Try not to eat anything for at least two hours before bed – stopping all food consumption after 6 or 7 pm is ideal. Also, avoid foods high in carbohydrates, protein, and sugar in the evening as they will hinder hormone production.
A few dietary changes can benefit your testosterone production.