Increase your supplies of the valuable muscle-building hormone testosterone by making these small, yet vital, inclusions to your nutrition strategies. We’ve compiled the definitive list of 10 foods that increase testosterone to have you feeling energized, and alpha in no time.
10 Foods That Increase Testosterone
Olive oil and Coconut
Extra virgin olive oil is a rich source of healthy monounsaturated fat, and it can help your body (more specifically, the Leydig cells in your testes) convert cholesterol into testosterone. Olive oil increases the activity of the enzymes involved in the production of testosterone, while also boosting the levels of antioxidants in your Leydig cells. Coconut oil is primarily a source of saturated fats, but it boosts your testosterone levels very much in the same way olive oil does.
Oats
Oats have saponins called avenacosides that work in a similar way to the saponins found in the tribulus plant. These saponins stimulate the pituitary gland to secrete luteinizing hormone (LH), which then travels to your Leydig cells to produce more testosterone.
Cruciferous vegetables (brussels sprouts, broccoli, kale)
These powerful veggies have a nutrient called indole-3-carbinol, which is the precursor to a compound called diindolylmethane (DIM). DIM doesn’t have a direct effect on testosterone secretion, but helps curb your estrogen levels. It helps you produce more ‘good’ rather than ‘bad’ estrogens, which in turn allows the body to maintain healthier levels of testosterone.
Blueberries
These reduce harmful estrogen levels, therefore supporting your testosterone. They have a nutrient called calcium-dglucarate that removes toxins and excess estrogen from your body. They also have plenty of resveratrol, which has anti-aromatase and estrogen lowering effects, making blueberries one of the most effective foods to boost testosterone.
Grass-fed red meat (beef, bison, lamb, wild game)
These are great natural sources of zinc, vitamin D and saturated fat – key testosterone-boosting nutrients. Grass-fed beef is your ideal choice because it’s more nutrient dense and doesn’t contain the high levels of estrogenic compounds found in many sources of beef.
Shellfish (crab, lobster, clams, oysters)
These are jam-packed with zinc, which is arguably the most important mineral for testosterone production. These shellfish also contain other vitamins and minerals that are important to testosterone production, including selenium, vitamin B12, potassium and magnesium.
Onion
In a recent study conducted in Iran, researchers discovered that rats which were fed onion juice tripled their testosterone levels. The researchers also found LH, follicle-stimulating hormone and sperm quality all increased significantly after drinking onion juice. We’re pretty sure you won’t add it to your breakfast regime, but including them in cooking will help. No, onion rings don’t count.
Ginger
Infertile men who ate ginger on a regular basis experienced a significant increase in testosterone levels, found another study conducted in Iran. Ginger seems to crop up whenever an article or study about is found and for good reason. One of the most powerful foods to increase testosterone is just the cherry on top of the huge list of health benefits that ginger provides.
Eggs
Eggs are a great source of complete protein and are excellent at providing vitamin D, cholesterol, saturated fat and omega-3 fatty acids. The combination of these nutrients in their natural form can have an impact on boosting natural testosterone production.
Brazil nuts
They’re the best natural sources of selenium, which is one of the most important minerals (aside from zinc) for testosterone production. Brazil nuts also contain zinc and natural cholesterol, which gets converted into testosterone in the testes. On top of all that, they’re jam-packed with antioxidants.
Bonus: Supplements that complement this list of foods that increase testosterone
Give your testosterone an even greater boost by including a supplement routine that will keep you healthy, energized and in better shape than if you hadn’t bothered. Try these supplements to optimize your function as a red-blooded male:
- Tribulus Terrestris
- Tongkat Ali
- ZMA
- Maca
- Fenugreek
- D-Aspartic Acid
- Vit D
A more in-depth article about these supplements will be on TRAIN later for our testosterone-boosting series.
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