It seems that testosterone levels are at an all time low in the average adult male. A recent study showed that 1 in 4 men over the age of 30 have low testosterone. Low testosterone can lead to several unpleasant symptoms including anxiety, depression, fatigue, muscle loss, fat gain, low libido, and more. There are many factors that can cause low testosterone including environmental factors, genetic disorders, and especially your diet. Here are 11 foods that are proven to help raise your natural testosterone levels.
A lot of people get worried about the cholesterol found in egg yolks but when eaten in moderation can be great for your health and your testosterone levels. In addition to being a good source of fat-based cholesterol, eggs are full of essential fatty acids (EFA’s) and other bioactive nutrients. Natural, saturated fats as well as selenium, iodine, vitamins K2, A, E, and D, several B vitamins, and choline are all found in eggs. These nutrients are great for the maintenance of a healthy cardiovascular system as well as helping to balance your hormones. Eggs are also a good source of zinc which is a key mineral in helping maintain good health.
The ratio of saturated fat to polyunsaturated fat in your diet correlates directly with testosterone levels. The more saturated fats you eat compared to polyunsaturated fats, the higher your testosterone will be. The yolk of the egg is packed with saturated fat, as well as protein, so skimping out on eating a whole egg and just eating the whites isn’t going to help you get higher testosterone.
Low Fat Milk Fortified With Vitamin D
Milk is a great source of protein and calcium, both which are used to help repair muscle and bone tissue. The vitamin D found in these fortified versions of milk will help to keep your testosterone levels elevated. Be sure to find low fat versions such as fat free or skim that are fortified with vitamin D. Some brands include Horizon Organic, Kroger, Deans, Tuscan, among others.
Cereals Fortified With Vitamin D
If you’re looking for a lower fat alternative to milk or egg yolks then cereals fortified with Vitamin D might be a good choice for you. Be sure to find cereals that are high in whole grains, high in fiber, low in fat and high in protein. Some brands include Total Whole Grain, Quaker Instant Oatmeal, Kellogg’s Corn Flakes, among others.
Beef is another excellent source of vitamin D. Noticing a theme here? The only real concern with eating a lot of beef is the fat content. Keep it to learner cuts of beef to keep the fat intake low and the vitamin D intake high. Beef is also an excellent source of protein which helps to build and repair muscle.
Tuna is full of Vitamin D, high in protein, low in calories, and great for heart health. Eating it fresh from the market or out of the can will provide the same health benefits, although eating it fresh might be a little more satiating. A single serving will fulfill your Vitamin D requirements for a day. Canned light tuna contains up to 236 IU of vitamin D in a 100-gram (3.5-oz) serving, which is more than half of the recommended daily intake. If tuna really isn’t your thing you can always substitute with salmon or sardines, both of which are high in Vitamin D.
Oysters are high sources of the mineral zinc. Zinc is an essential nutrient during puberty, and its effects can keep testosterone levels elevated throughout adulthood. Men who suffer from Low T will benefit but eating foods high in zinc as well as using Zinc supplements.
Shellfish in general is another excellent source for zinc. As previously stated above, zinc is a male friendly mineral that is likely to help keep your testosterone levels in check. If seafood is your thing, try mixing it up with some lobster, crab, or other shellfish to help increase your daily zinc intake which will help boost those testosterone levels.
Black beans, white beans, and kidney beans are all good sources of vitamin D and zinc. Baked beans also offer these nutrients, but you’ll need additional sources in your daily diet to get to your recommended daily intake. Beans are also full of plant-based proteins that can protect heart health.
If you like to spice things up then adding garlic to your meals can help increase your foods flavor profile as well as provide testosterone boosting benefits. Studies have shown that eating garlic can have proliferative and restorative effects on serum testosterone levels. It’s thought that this is due to a chemical in garlic known as diallyl sulfide.
In one study involving rats on a high protein diet, garlic was shown to increase testosterone levels while lowering cortisol levels. The garlic increased levels of lutenizing hormone (LH) in the plasma, which in turn caused the testes to produce more testosterone. (1)
Extra Virgin Olive Oil (EVOO)
Extra Virgin Olive Oil is known to have some incredible testosterone boosting properties. It’s also been credited with reducing LDL (bad cholesterol), raising HDL (good cholesterol), reducing DNA damage and increasing heart health.
In a recent case study, extra virgin olive oil was given to males between the ages of 23 – 40 to test hormone profile changes. Testosterone levels increased by 17.4% and luteinizing hormone a whopping 42.6%! (2)
Man they weren’t kidding when they said that EVOO is a healthy fat!
Our last food source that may help to boost your testosterone levels might come as a little bit of a surprise to you. Raisins are an amazing source of fructose, resveratrol, and boron.
Simple sugars, like fructose, have been shown to lower SHBG levels, which is great for your testosterone levels.
SHBG binds to free testosterone rendering it inactive within the body and does not allow it to bind to your androgen receptors (this binding process is what causes the masculinizing effects of testosterone that every man wants). Therefore, lowering SHBG levels in your body increases the bioavailability of free-testosterone.
Resveratrol, a powerful antioxidant found in raisins, has been linked to increased testosterone levels and lowered estrogen levels.
Lastly, raisins are a high-quality source of boron, which has been linked to increased testosterone in several scientific studies.
So next time you go to make some oatmeal, throw a handful of raisins in there to help boost that flavor profile as well as your testosterone levels.
Planet Earth is really an amazing place. There are so many natural wonders out there that can have such a positive impact on our lives. We’ve become such a fast paced, high demand society that it has left us with little time to think about how to properly fuel our bodies. The old saying “You are what you eat” rings more true today than it ever has before. If you truly want to keep your body and your mind functioning as optimal levels then you must pay attention to the fuel that you provide it. I hope this article helps to shed some light on some natural ways to boost your testosterone levels. Cheers to a healthy and happy life!