Testosterone is the influential, sex hormone in men and is also responsible for bone strength, muscle growth, hair growth, and sperm formation in the body. Well, sad to say, but as you age, your testosterone levels drop down, and the relevant effects are not tolerable.
Hence, here is a list of wholesome foods that can boost your testosterone levels. Hope you will find them useful.
Must-Add Foods for Increased Testosterone
No. #1: Milk
When we say milk, it will be low-fat milk fortified with Vitamin D and not any random milk packets. Also, no milk powders, please! Milk is packed with protein and calcium; we all know that. Milk is not only beneficial for women and kids but also men. As milk is fortified with Vitamin D, your testosterone levels will also be intact.
No. #2: Fatty Fish such as Tuna
Very few us know that tuna contains Vitamin D, an essential vitamin to boost testosterone levels. It is a source of releasing free testosterone and also offers you with an extended life. The best thing is that tuna is low in calories, so you are not building any weight. You can maintain your body weight with this fish. Though eating tuna in any form is great for a healthy heart, we suggest you go for organic versions.
Avoid the canned tuna as it contains artificial chemicals and will hamper your health. One serving of tuna every day will provide you with a sufficient dosage of Vitamin D.
Well, we know everyone does not like tuna. So, you can go for any other fatty fish such as salmon to seek your regular dosage of Vitamin D. We recommend taking a fish serving twice or thrice a week.
No. #3: Oysters
Another seafood that is popular amongst the bodybuilders due to its unique nature is oysters. Oysters are loaded with zinc, an important mineral which helps in secretion of male hormones such as testosterone. If you have low testosterone levels and also zinc deficiency, then a zinc supplement will surely help. But eating oysters will be a wise decision.
No. #4: Eggs
One of the richest sources of protein is eggs. We cannot miss these breakfast staples. Eggs also contain large quantities of Vitamin D. Eggs yolks have a terrible reputation because of the cholesterol-hype. But this doesn’t mean egg yolks are completely useless. We recommend having egg yolks twice or thrice a week as it is super-loaded with nutrients. Even one whole egg a day is a recommended dosage.
No. #5: Shellfish
Here comes another seafood that can be a boon for your testosterone levels. Lobsters and crabs are abundant sources of zinc, but we know you cannot have them every day. An occasional serving can also do the magic to your testosterone levels.
According to a study conducted by the National Institute of Health, a crab can deliver you nearly 43 per cent of the zinc content in only a 3-ounce of serving. So, next time when you hit a place where they serve the best crabs or lobsters, go for a delicious serving because you deserve it.
No. #6: Beans
Hey, vegan and vegetarian men! We have not forgotten about your needs! We have a lot of veg foods that can boost your testosterone levels. Beans are fantastic foods for your male hormonal levels, and you got to have them regularly. Kidney and black beans can give you the required amount of Vitamin D and zinc. Baked beans are also excellent nutritional sources. So, when you have beans, do not restrict yourself to only one type. You can go to a variety of these beans.
Beans also protect your heart health. For vegans and vegetarians, it is a good plant-based protein food.
No. #7: Berries
Strawberries, blueberries and raspberries are not only excellent anti-oxidants but are also good for balancing your hormonal levels. No one knows the sweet secret that berries also contain large amounts of zinc, an important mineral for your testosterone levels. Moreover, strawberries also offer you ample of health benefits like strengthening of the immune system, fighting cancer-related tendencies, and prevention of heart-related diseases.
No. #8: Broccoli
Broccoli has received the reputation of a superfood with a strong reason. It lowers your estrogen levels in the body and creates a favourable impact on the T levels. So, for men, broccoli is a superb food and should be treated as a daily staple. It also strengthens your bones and balances your cholesterol levels.
No. #9: Seeds
We are specifically talking about pumpkin seeds in this section. Pumpkin seeds are rich in zinc and also magnesium. Men tend to overlook magnesium which is vital in bone strength and building muscles. So, next time when you prepare a breakfast cereal for yourself, do not forget to sprinkle some pumpkin seeds on the top of it. Yeah, these can also be added to gravies and curries. Loaded with Omega-3 fatty acids, pumpkin seeds maintain prostate health and a healthy heart and liver.
No. #10: Yoghurt
In the world of testosterone-increasing foods, yoghurt enjoys a good reputation. It is not only good for maintaining a healthy gut but also offers hormonal balance benefits. In a 2014 study, yoghurt increased the testosterone levels in male rats. Well, we would really appreciate a human-based study, we can still learn a lot from this article.
As organic yoghurt contains probiotics, it increases a man’s testosterone levels. However, we would suggest staying far from the media commercials which focus only on the gut health and not on the hormonal levels. Also, make sure your yoghurt is free from sugar and preservatives. For best results, make yoghurt at home. It is simple.
So, the above foods are great for your testosterone levels and overall health as well. So, make sure you get these foods in the shopping cart while doing your errands. Also, do not forget to add it in your diet regime as regularly as possible. If you are buying these foods, you ought to eat them too. And while you are on a testosterone-boosting diet, stay far from junk and other unhealthy foods.
Steve Paul is a professional fitness consultant and an independent owner of his review site, www.testosteroneofficial.com. Bodybuilding and fitness being one of the latest trends and passion today is widely appreciated and desired by men of all ages all around the planet. But everything we desire in life has its own drawbacks. In case, of bodybuilding and fitness, the power, energy, strength, muscle mass, endurance and performance power seem to gets affected with age among men of increasing ages. Thereby thwarting the progress and leading to constant frustrations and low self-confidence.
Hence, with the expertise of his qualifications, Steve has successfully developed a web platform with the aim to help men achieve the desirable physique at any given age and time.
The in-depth research and techniques presented by his webpages, such as testosterone boosting exercise plans, diets, foods and effective ‘T’ boosting products, has positively served millions of men all across the world to attain the herculean frame they have longed for, in the most efficient and safest natural strategies available.
Consequently, his creation has been praised, acknowledged and recruited globally by men and results have been strongly appreciated.