Superfoods to Raise Testosterone Levels
Lowered levels of testosterone is a common problem for men as they get older. In fact, bodily testosterone levels peak at age 30 and start to decline shortly thereafter! Low testosterone can leave you feeling fatigued, and just not as young as you used to with decreased libido and even difficulty getting or maintaining an erection. Luckily, though, there’s a lot that can be done to increase testosterone production, and one of these things is changing your diet. Below, we’ll discuss a variety of superfoods that are known to help increase your body’s production of this vital hormone and so have you feeling younger, more vigorous, and more virile!
What nutrients factor into T production?
To kick off our very manly eating list, let’s talk about some ingredients your body needs to maintain or increase testosterone levels. Your body needs carbohydrates for T production, but these need to be the right kind of carbs.
As for carbs, what you want are carbs that are not high in gluten or simple sugars, as these can decrease T production and so offset any benefit you might get from eating them. A great example of a type of food that has the right kind of carbs is potatoes! Potatoes (including all kinds, from sweet potatoes to white potatoes) are thus an important staple of a testosterone-boosting diet. They should be your main source of carbohydrates.
Another ingredient your body needs for optimal testosterone levels are dietary fats, but again these need to be the right kind of fats. When it comes to dietary fats, your endocrine system craves saturated fatty acids and monounsaturated fatty acids. Polyunsaturated fatty acids can decrease T production, so you’ll want to avoid those. Macadamia nuts are an excellent source of the type of dietary fats that will result in increased testosterone levels. Keep in mind that most nuts will decrease T production due to their high levels of polyunsaturated fatty acids, so don’t just assume all types of nuts are helpful here.
Zinc and vitamin D are also very important when it comes to increasing your body’s levels of testosterone, so it’s important to get healthy amounts of these. Here is a video showing you how vitamin D can impact testosterone.
Other Important Staples of A Testosterone-Boosting Diet
Here we’ll outline some of the many foods that increase T production:
- Pomegranate. You can eat these as is, or drink pomegranate juice.
- Oysters. Known as an aphrodisiac, oysters contain zinc, selenium, vitamin D, and other ingredients essential for T production.
- Eggs. Eggs contain a lot of nutrients, including most known vitamins. They’re also high in saturated fats and monounsaturated fats.
- Avocadoes. This fruit contains the right kinds of fat for natural T increase.
- Coffee. Surprisingly, coffee can indirectly increase T production.
- Garlic. Garlic decreases levels of cortisol, a stress hormone which can replace T in muscle cells. So eating garlic will help maintain muscles.
- Tuna. Tuna is rich in vitamin D, an important vitamin for maintaining T levels.
- Cabbage. Cabbage is known to decrease levels of female hormones in the body.
- Almonds. Almonds contain plenty of zinc.