Fuel Your Masculinity Naturally
Testosterone is the primary male sex hormone. More than just sperm health, it affects everything from energy levels to libido and muscle mass. in charge of facial and body hair too, it's what makes men look "manly." While various factors impact its production, many people are surprised to learn that their daily diet holds significant power. As testosterone naturally decreases over time, it becomes increasingly important to pay close attention to diet as you age and prioritize healthy, testosterone-boosting foods. Here are 20 foods that naturally boost your testosterone.
1. Eggs
As testosterone is synthesized from cholesterol, the cholesterol content in the yolks is actually good for your testosterone levels. Eggs are also a source of vitamin D which plays a role in hormone production and selenium which may also enhance testosterone production.
2. Garlic
There's a reason Italian men always seem to be brimming with testosterone: garlic. It lowers the stress hormone cortisol which inhibits testosterone production and stimulates luteinizing hormone (LH) which plays a crucial part in signaling the testicles to produce more testosterone.
3. Pomegranate
You've probably heard pomegranate being touted as a superfruit time and again due to its incredible antioxidant content, but it may also play a part in male sexual health. Pomegranate juice has been shown to lower cortisol levels and improve sperm health, and blood flow.
4. Honey
Although it hasn't been as widely studied as eggs or pomegranate, early research suggests that honey may have some testosterone-boosting properties. It contains trace amounts of boron which may play a role in hormone metabolism and estrogen reduction.
5. Ginger
Research found that men who took ginger supplements daily for three months saw a 17 percent increase in testosterone levels. That's because ginger reduces oxidative stress, improves blood flow, and increases LH production.
6. Fortified Cereals
While cereals are often vilified for their carb and added sugar content, fortified ones with nutrients manually added provide vitamins and minerals that aren't easy to get into your diet. This includes testosterone-boosting vitamin D, zinc, B vitamins, and iron.
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7. Oysters
Oysters have long been recognized as an aphrodisiac, but in this case, there's actually some science to back it up. Oysters are a great source of zinc which plays a crucial role in testosterone synthesis.
8. Tuna
Tuna is one of the best food sources of vitamin D which has been shown to boost testosterone by up to 90 percent. It also contains a healthy dose of omega-3s which are also linked to hormone production.
9. Brazil Nuts
Brazil nuts are packed with so much selenium you can actually overdose on them! Just one or two nuts provide more than your daily dose of selenium which plays a crucial role in testosterone production and acts as a powerful antioxidant that protects the testes from oxidative damage.
10. Bananas
Although the link between bananas and testosterone production is less well-established than other foods like Brazil nuts, they contain several nutrients that may enhance male sexual health. These include magnesium, potassium, and B vitamins.
11. Broccoli
Yet another compelling reason to eat more broccoli, it contains indole-3-carbinol which lowers estrogen and increases testosterone. It also contains boron which influences testosterone metabolism.
12. Coconut
Coconut, especially the oil that comes from it, is a healthy fat that helps your body produce good cholesterol which is essential for hormone synthesis. Coconut flesh and water contain zinc, selenium, magnesium, and antioxidants that all play a part in testosterone production.
13. Pumpkin Seeds
Pumpkin seeds are an excellent source of zinc which has been linked to increased testosterone levels. They also contain magnesium and healthy fats which help the body create cholesterol, a necessary part of hormone production.
14. Beef
As if you needed an excuse to tuck into a steak on date night, beef is a great source of zinc, cholesterol-producing fat, iron, B vitamins, and protein, all of which play a crucial role in men's sexual health.
15. Shellfish
We've already discussed the sexual health-boosting qualities of oysters, but what about other shellfish? Crustaceans like s and mussels are also amazing sources of selenium, zinc, and omega-3 fatty acids.
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16. Extra Virgin Olive Oil
Like other healthy fats, extra virgin olive oil can help elevate good cholesterol and eradicate the bad. EVOO is also packed with antioxidants which can help combat diseases that lower testosterone levels.
17. Leafy Greens
It's important to always eat your greens for enhanced sexual health. Kale, spinach, and Swiss chard are excellent sources of magnesium which has been linked to higher levels of bioavailable testosterone. They also contain nitrates which aid in blood flow, antioxidants, and vitamin K which reduces inflammation, keeping your testosterone levels up.
18. Beans
Beans are a magical fruit. In addition to everything else they're good for, they contain high levels of zinc and vitamin D, two essential nutrients for testosterone production.
19. Milk
Milk (or fortified plant milk) is another great source of vitamin D and calcium, both crucial parts of hormone production. Add milk to your fortified cereal for a powerhouse of testosterone-boosting nutrients.
20. Avocado
Avocados are another excellent source of healthy fats which help your body create good cholesterol. They're also packed with zinc, magnesium, and antioxidants which all contribute to hormone production.
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