Testosterone is a male hormone responsible for hair growth, sperm production, and building healthy bones. As men age, or suffer from chronic illness, they lose testosterone which can cause low libido and other medical issues. Testosterone replacement therapy can help men by using medication in the form of pills, patches, or gels. However, there are natural ways to prevent low T levels; by consuming these testosterone-boosting foods.
Tuna fish is loaded with vitamin D, which is linked to testosterone production. Tuna is also rich in protein, low in calories, and good for heart health. Both fresh and canned fish can naturally boost testosterone levels. Besides tuna, sardines and salmon are other excellent sources of vitamin D.
- Egg yolks
Another rich source of vitamin D, egg yolks contain more nutrients than egg whites and can increase low testosterone. You can safely eat one egg yolk per day if your cholesterol levels are in check.
- Fortified cereals
If you have to watch your blood cholesterol, you can still raise your T levels during breakfast with fortified cereals. Many ready-to-eat kinds of cereals on the market today are enriched with a variety of vitamins and minerals, such as vitamin D, niacin, iron, riboflavin, and folic acid.
Zinc is a vital nutrient that keeps male hormones at regular levels from puberty through adulthood. Oysters are a good source of zinc and are beneficial for men with zinc deficiencies. A daily dose of zinc can increase T levels, especially during weight training. Consumption of oysters has shown to increase the amount of sperm in your semen. They also contain D-aspartic acid which dramatically increases the synthesis of testosterone in the testes.
While eating too much beef has been linked to certain cancers, some cuts have nutrients to increase testosterone. Chuck roast and ground beef contain zinc, and beef liver has a high source of vitamin D. Choose only lean cuts of beef and avoid eating it on a regular basis.
Beans are full of plant-based proteins, zinc, and vitamin D, and is powerful at protecting the heart. Choose from kidney beans, black beans, pinto beans, chickpeas or lentils to give yourself a good dose of testosterone-boosting nutrition. Beans provide a winning combo being both low in fat and high in protein.