From the desk of...
Dr. Field Farrar
Founder of TestStackRx.com & Anorectant.com
I recently posted an article on the Top Foods to stay clear of this holiday season to avoid having your testosterone levels plummet and your estrogen levels rise.
Remember having low testosterone decrease’s your libido‚ hampers your fat burning progress‚ and puts a halt to your muscle building efforts.
If you missed my recent post‚ click here to read the post on The Top Foods that Decrease Testosterone.
Now that we got the foods that decrease testosterone out of the way we can focus on the foods that not only taste delicious but will also increase your testosterone level.
When it comes to raising your testosterone‚ one of the most important aspects that many men overlook is what they eat.
A diet that’s rich in testosterone boosting foods will give you a better chance to build muscle‚ burn fat‚ have more motivation‚ and maintain healthy libido. Which is why I put together this list of foods that’ll do just that.
Here are the foods that accelerate your testosterone and keep it strong on a daily basis.
Tuna has multiple things going for it‚ including lots of protein‚ low calories‚ and plenty of vitamin D. This is the most important of the testosterone boosting vitamins because it’s been proven to raise your male sex hormones. A study from the 2012 edition of the European Journal of Endocrinology backs up this idea. Researchers administered vitamin D to healthy‚ overweight men every day for a year. The result of the study saw testosterone levels increased dramatically in the male participants.
Vitamin D is not only essential for boosting testosterone‚ but it also improves the health of your bones and immune system. Assuming you don’t like tuna‚ then you can also get vitamin D from other fish sources like sardines and salmon.
A University of Utah study found that not eating meat can lower your testosterone by 14%. The reason why is because a lack of meat raises the presence of sex–hormone–binding globulin (SHBG)‚ and SHBG attaches to free testosterone and renders it inactive.
The problem is that over–consuming red meat like beef increases your chances of certain cancers. Overly fatty meats can even cause your testosterone to decrease in some cases. Enter venison‚ which provides a nice middle ground between offering you meat without the negative consequences. If you prefer another type of meat‚ look for lean cuts with limited fat.
3. Pumpkin Seeds
One of the unheralded foods that boost testosterone is pumpkin seeds‚ which are rich in zinc. Zinc is a crucial mineral because men with zinc deficiencies usually have low testosterone as well. A study in the 1996 edition of Nutrition echoed this sentiment by revealing that zinc is correlated with a low testosterone level.
If you don’t want to eat pumpkin seeds by themselves‚ you can put them into protein shakes‚ oatmeal‚ and salads. Other foods that have high zinc content include cashews‚ chicken‚ crab‚ lentils‚ oysters‚ and sesame seeds.
Beans are widely considered healthy thanks to their plant–based proteins‚ which promote good heart health. Beyond this‚ certain beans are loaded with Vitamin D and zinc‚ which‚ as discussed before‚ are crucial to foods that boost testosterone levels.
The best beans for testosterone purposes are black‚ white‚ and kidney beans. And what’s nice is that many of these beans go well with other foods on this list.
Coconut might not be the first thing that you think of when considering foods to boost testosterone. But this is more than just a tropical fruit/nut – coconut is also a nice source of saturated fat‚ which helps raise testosterone.
A study from the Journal of Clinical Endocrinology and Metabolism reveals that men who transitioned from a normal fat diet (13% DV) to a low–fat diet (5% DV) experienced a major drop in testosterone. Fat might have a negative association with dieting‚ but you can eat a healthy amount of saturated fats to keep your testosterone level high.
All jokes about vampires aside‚ garlic‚ is another food that can raise your testosterone. Only‚ rather than giving you a mega dose of vitamin D and zinc‚ garlic does so by lowering the amount of cortisol in your body.
Cortisol‚ also known as the stress hormone‚ competes with the same muscle receptor sites as testosterone‚ meaning you get weaker and less muscular when your stress is continuously elevated. Consuming garlic is a good way to reduce your cortisol‚ raise testosterone‚ and stay healthy. And as a bonus‚ it also gives flavor to a lot of dishes.
Strawberries not only taste great for a snack or dessert‚ but they’re also a nice source of vitamin C. Vitamin C is also a powerful antioxidant that lowers your body’s level of cortisol. As we covered above‚ cortisol is catabolic hormone released during stressful situations that can occupy your muscle receptors.
But eating delicious strawberries is yet another way to minimize cortisol and keep your muscles filled with testosterone. Other foods that are rich in vitamin C include broccoli‚ grapefruit‚ kiwi‚ oranges‚ pineapple and tomatoes.
Like strawberries‚ honey may not seem like one of the foods that boost testosterone. But honey contains the mineral boron‚ which has been proven to increase your testosterone levels.
Another benefit of honey is that it’s rich in nitric oxide‚ something that’s essential to your sexual health. Just a few teaspoons of honey will increase your nitric oxide levels by up to 50%‚ which opens your blood vessels and allows for more frequent and stronger you know what!
Earlier we mentioned tuna as one of the best testosterone boosting foods due to its high amount of vitamin D. Shrimp is another seafood that’ll skyrocket your vitamin D and‚ subsequently‚ testosterone levels.
Eating shrimp and other vitamin D–rich foods is especially important in the winter when you get less of this important vitamin from the sun. Research presented in the Journal of Medicine & Science in Sports & Exercise shows that men and women with lots of vitamin D have more upper and lower body strength.
Milk is yet another good source of vitamin D‚ but it also has other benefits as well. One of these is the ability to reduce estrogen‚ a female hormone that leads to fatty deposits in your body. The University of Pittsburgh found that overweight people have more estrogen than average.
Drinking milk is a good way to cut down on this hormone and keep yourself lean. The vitamin D will also increase your testosterone‚ which is critical to melting off fat. In addition to all of this‚ milk will help your bones remain strong due to the calcium.
11. Eggs (Yolk)
While egg yolks may be filled with cholesterol‚ this same cholesterol will serve as a precursor to testosterone. In addition to cholesterol leading to testosterone down the line‚ egg yolks are another great source of vitamin D.
The obvious concern here is that you’ll be ingesting too much cholesterol by eating eggs. But as University of Connecticut research shows‚ you can eat up to 3 eggs per day without causing a negative impact on your cholesterol.
This list represents many of the best testosterone boosting foods available. So if you feel like you’ve got low T‚ or just want to maximize your testosterone as much as possible‚ then incorporate at least one or more of these foods into your everyday diet. And if you add taking Test Stack No.17 into the mix your levels will skyrocket like never before.
I mean‚ what’s better than having a physique that not only looks good but is also lean‚ hard‚ and full of strength. You’ll feel great‚ look great‚ and most importantly be stronger.