It’s estimated that between two and four million men in the US alone suffer from low testosterone levels. That’s no small number and considering that testosterone is the body’s own anabolic steroid and sex hormone it’s not surprising that many men getting worried.
Get you life back on track by boosting testosterone levels
As you get older your body is not able to produce as much of this important hormone and your testosterone levels will start to decrease. In fact, overall testosterone levels have dropped across the population over the past two decades and it is not only older people being affected. It can hit you in your twenties.
Overage testosterone levels have dropped over the past two decades and it is not only older people being affected. It can hit you in your twenties.
Why is Testosterone so important?
Although testosterone is present in both men and women, as is estrogen, it is the balance between these two crucial chemicals that separate the sexes.
Obviously testosterone plays a major part in a mans life and reduced levels can lead to a lack of energy, decreased sex drive and a loss of lean muscle (which indirectly leads to increased fat deposits).
How to tell when your T-level is low & what to do about it
The only way to tell for sure if you have a problem is to be tested but a few of the common symptoms include;
- Low interest in sex
- Muscle weakness
- Small or soft testicles
- Erectile dysfunction
Although there are many foods that are purported to increase testosterone production those that are high in zinc ot have a mechanism to block estrogen production appear to be the most effective.
Here are 5 of the Best Foods to Boost production of testosterone
There’s no particular order to the list below. All of these foods are great at boosting your T count and should be included as part of any well balanced diet.
Garlic contains Allicin, the biologically active component of garlic and responsible for many of its anti-bacterial properties.
Studies have shown that Allicin not only boosts testosterone but also inhibits cortisol which is known for stimulating the breakdown of muscle. Likewise onions and chives also work in a similar way.
Eating the fresh clove is the most beneficial way to consume garlic, but it’s also good to use it as a food seasoning as well.
Broccoli contains Indole-3-carbinol which is able to decrease levels of estrogen in the body.
This vegetable is also a good source of natural fiber.
If you can’t get hold of any broccoli or hate the taste then head for the kale, cabbage or ever popular sprouts instead.
Eggs are full of natural goodness. Packed with protein and vitamins they are a complete meal in a compact package.
One of the pathways to synthesizing testosterone is through high cholesterol foods and they don’t come much better equipped than the trusty old egg.
Although there has been much debate over the concerns of high cholesterol in eggs it is now generally thought that this it is not as harmful as once considered.
4. Lean red meat
Real man food. A healthy slab of lean red meat (preferably grass fed) is full of protein and zinc, key nutrients in optimizing testosterone and increasing muscle mass.
Although red meat contains saturated fats, these are considered essential to producing testosterone as well, just don’t over go all prehistoric and pull out the dino burger.
Mushrooms, especially white button mushrooms, contain a lot of vitamin D.
Studies indicate that people with low levels of vitamin D are also susceptible to low testosterone levels. So eat mushrooms regularly.
There’s nothing fishy going on here. A nice piece of salmon can work wonders for your body.
Fish contains essential fatty acids and are packed with protein.
These chemicals prevents the sex-hormone binding globulin (SHBG) from attaching to testosterone, essentially leaving more testosterone available.
7. pumpkin seeds
Especially the black versions are high in zinc, magnesium and vitamins essential to promoting testosterone production including vitamins B, K, C, D, and copper.
If you want a more concentrated version then try out pumpkin seed oil.
So grab a handful of tasty roasted pumpkin seeds for a quick snack.
8. Raw milk
Gulp back some full fat milk or munch on natural greek yoghurt.
Not only is it high in protein but is a good dietary source of zinc.
Don’t worry too much about the high fat content, so long as you drink in moderation, this is what is responsible for helping to promote testosterone.
Low fat milk is thought to be responsible for low T levels.
Avoid soy milk as this has been shown to raise oestrogen production which will effectively block the creation of T.
Fresh oysters are said to be great for boosting libido, whether this may be debatable they are a high source of zinc so it makes sense that they can boost your testosterone count.
They may not be the cheapest food on this list and you may have difficulties obtaining them in some areas, but give them a go when you can.
Any sort really. Beans are full of protein and zinc and a staple of any vegetarians diet.
Whether you choose Lima beans, kidney beans, black beans, pinto beans, chickpeas or lentils you won’t go wrong.
Dried beans are the cheapest type to buy but you can also get them pre-cooked as well to save time.
Here are some more foods for boosting testosterone
There’s a whole range of great tasting foods that are said to increase testosterone levels. Here are a few more in case you run out of ideas.
What else can you do?
Food is not the only thing that has an effect on your body’s ability to produce testosterone, your life style also plays a part. Here are a few simple changes that you can make to you way of living that can have a massive effect on T levels.
- Lift weights
- Lose some weight
- Get enough sleep
- Don’t drink
Not only is lifting weights a great way to tone up your body and get you in shape but having more muscle mass can boost testosterone levels as well. For the most impact concentrate on the core muscle groups by performing exercises such as squats, bench presses and dead lifts. Heavy weight, low repetitions is the way to go.
Losing weight will not only increase your energy levels and make you feel better but just like working out it will increase your T levels. Try to get you body fat percentage below 15% for maximum effect.
Don’t forget to get sufficient sleep. Hormone and testosterone levels increase while sleeping so don’t skimp on the shut eye.
Finally try to cut back on drinking alcohol. Drinking, even in moderation, has been shown to throw the body’s hormone levels out of whack and put you back at square one again.read more about boosting your testosterone even quicker