Regular gym goers will know that having increased testosterone levels is great for promoting lean body mass, improved bone density and reduce body fat. High ‘T’ levels are also great for sex drive as well as having proven health benefits, among them helping men lower the risk of rheumatoid arthritis in old age.
Testosterone is a hormone manufactured primarily in the testicles and production peaks during early adulthood, before slowly decreasing at a rate of one percent a year from the age of 30. As T levels drop, men begin to notice changes such as reduced muscle strength, decreased sex drive, and an inability to concentrate. In some cases, low testosterone can result in insomnia and depression.
Fortunately, it is perfectly possible for men to feel younger for longer by increasing testosterone levels naturally in their diet. There are certain types of foods that increase testosterone naturally; here are seven that should be featuring in your daily intake.
Probably not the favourite vegetable on a man’s plate, but broccoli is essential in helping with weight control and, in turn, helping to increase testosterone production in the body. Broccoli has been found to contain food compounds that reduce oestrogen levels in the body – a hormone that interferes with muscle growth and leads to fat build up.
Oysters are high in zinc, magnesium, and selenium, making them a choice of food to increase testosterone, as well as boosting physical endurance muscle growth and sperm production. Foods that contain zinc are also beneficial in helping the body heal quicker.
3. Red Meat
Another food source that contains high levels of zinc, red meat is great for increased testosterone production in the body. Certain red meats like lean beef are also a great source of protein, amino acids, and creatine, making them beneficial to body-builders. You should be aware however, that red meat does contain a lot of saturated fat and is not for over indulging.
One of the lesser spoken about foods that boost testosterone is garlic. Studies have shown that, when combined with a high-protein diet for a month, garlic can considerably boost testosterone levels. The allium can also inhibit cortisol and reduce breakdown of muscle tissue.
5. Brazil nuts
Brazil nuts are high in magnesium, and thus excellent for naturally raising T levels. According to studies, athletes consuming 750 mg of magnesium a month were able to naturally increase testosterone by 26 percent. In addition to Brazil nuts, almonds and walnuts are also a great for testosterone.
As well as being a great source of protein, eggs contain vitamins D, B5, and B6, each of which are essential in boosting testosterone. As testosterone is synthesised from cholesterol, excess amounts of the fatty substance can actually be beneficial in aiding testosterone production.
A snack of choice for athletes, bananas are among the very best foods that boost testosterone. The yellow fruit is packed with B vitamins and potassium, both of which are excellent for helping the body to produce testosterone. Bananas are also high in bromelain enxyme, which has been shown to increase libido.