A man’s most important hormone is testosterone. It’s what defines him as a man. As we age we can lose up to 90% of our testosterone production by the age of 70. In fact, a man’s testosterone production can start to reduce as early as age 25.
Fortunately there are natural ways to remedy this decline. There are foods that boost testosterone in men, and often it is just a matter of knowing what they are and maintaining a healthy diet to keep testosterone levels where they should be. In this article we’ll be taking a brief look at some of those foods.
Okay, I did say foods to increase testosterone, but Vitamin D plays a big role in testosterone production and the best source of Vitamin D comes from the sun. While we’re often told to stay out of the sun because of the increased risk of skin cancer, it is important to get a little direct sunlight on the skin on a regular basis. Ultraviolet light produces a reaction in the body, causing it to produce Vitamin D, which is not only great for increasing testosterone levels, but vital for bone health as well.
Tuna is naturally high in the D vitamin, which makes it a great food to eat regularly for increasing and maintaining optimum levels of the male hormone. It is rich in protein, essential healthy oils that are great for the brain, Vitamin A as well as D, and is just one of the best all-round food sources for testosterone production. It doesn’t have to be fresh tuna. Tuna from a can will do just fine as well. If not a tuna fan, then other oily fish like salmon can be a good substitute.
While it probably doesn’t sound like a food that would help increase testosterone levels, avocado can play a vital role in lowering cholesterol, particularly LDL cholesterol. High levels of this cholesterol in the system are known to inhibit normal sexual function as the cholesterol clogs the arteries and reduces blood flow to the male genitalia. Eating an avocado every other day can help reduce this cholesterol, thus increasing both blood flow and testosterone production.
Kind of sounds weird, but pumpkin seeds are highly-edible and they contain copious amounts of zinc. The zinc mineral plays a pivotal role in testosterone production as well as maintaining healthy skin. Pumpkin seeds can be snacked on all by themselves, but if you are not keen on that idea, then mixing them in with salads or your morning cereal are other great ways to take advantage of these little gems.
The general health benefits of dairy products are many. They contain loads of Vitamin A and D, healthy fats, calcium, protein and much more. As well as helping to maintain a healthy and strong muscle and bone structure, they are one of nature’s best food sources for the production of testosterone in men. Although low-fat varieties are often promoted as healthier, most of the essential vitamins are contained in the cream when it comes to milk products with the protein being in the thinner part of the milk. If you have no intolerances to dairy, then consume the following on a regular or daily basis:
Similarly to milk, the protein in eggs is contained in the whites, whereas the healthy fats and vitamins are contained in the yolks. Eggs are a staple of the body builder’s diet, and for good reason. They are a great energy source, packed with protein for their size, and are a fantastic source of that essential D vitamin for testosterone production. Try just adding one egg a day to your diet for optimum benefits.
Derived from the kernel of wheat, bran is fibre-rich and an abundant source of magnesium. Studies have indicated that men whose diets are rich in magnesium tend to have higher levels of testosterone overall, as compared to men whose diets are lacking in this nutrient. Wheat bran is tasty when added to cereal, baked in biscuits and pastries, and can even be sprinkled on salads.
Honey is rich in a substance called boron, which is known to have a significant link to testosterone production. The great thing about honey is it not only tastes good, but it can be added to so many foods; breakfast cereal, baking, desserts, even a sandwich. Honey is also a great natural source of unprocessed sugar, which will give you an energy boost as well as a hormone boost.
This one is interesting. While cabbage itself doesn’t necessarily increase male hormones, it contains a substance called indole-3-carbinol. What this substance does is decrease levels of the female hormone oestrogen in men, allowing testosterone to play a more dominant role within a man’s body. So, load up on the green stuff and you’ll become more of a man.
Oysters and Shellfish
Oysters have long been heralded as an aphrodisiac, and for good reason. They are chock full of zinc. As we’ve already talked about, zinc plays a massive role in the production of male hormones. While other shellfish like crab and mussels aren’t quite as high in zinc as oysters, the zinc levels are still sufficient to be of benefit to men looking to enhance their libidos and produce more male hormone.
Just about all forms of beans are loaded with zinc and D vitamins, not to mention heaps of protein and other vital nutrients. To take advantage of these little ovals of goodness, it can be as simple as having some baked beans on toast in the morning. Kidney beans, black beans and white beans are all excellent sources of nutrients to promote the production of male hormones. Add some beans to your diet and feel the difference. Proteins derived from plants tend to be better for heart health, too.
Other Options for Increasing Testosterone Levels
These are just some of the foods that can be of great benefit for men whose testosterone levels may be declining. Sometimes, however, we need more of a concentrated boost than what can naturally be found in food. Just like with daily vitamin capsules, there are supplements specifically designed to promote the production of testosterone in males. They are made from natural ingredients and could be a great addition to your daily diet if you feel your hormone levels are waning.
The last one is more designed for men looking to increase testosterone levels for better general health, rather than being aimed at the body building market.