Testosterone is the male sex hormone that has a lot to answer for. Not only does it affect your sex drive, but it is responsible for hair growth, bone and muscle health and sperm production.
Your testosterone levels naturally fall as you age, decreasing 1.5% each year after you turn 30. This doesn’t affect all men, but in some low testosterone can leave them feeling tired, unfit and can cause a lack of libido. Low testosterone can also be caused by some chronic illnesses.
Low testosterone can be treated with hormone replacement therapy, and if you think you have this condition it’s worth going to see your GP. You might want to supplement any treatment with some testosterone boosting foods. Here are seven that you can incorporate into your diet to help give your testosterone a kick up the backside.
1 - Grapes
Image courtesy of satit_srihin at FreeDigitalPhotos.net
Red grapes are not just a tasty snack, they also contain a polyphenol called resveratrol which has been found to stimulate testosterone and sperm production. Researchers in China have found that around 5-10g of grape skins is enough to raise levels of the hormone and improve the mobility of sperm.
2 - Tuna
Image courtesy of Jomphong at FreeDigitalPhotos.net
One can of tuna contains 100% of your RDA of vitamin D. This vitamin helps your body to absorb calcium, which is related to the production of testosterone. The European Journal of Endocrinology linked low testosterone to vitamin D deficiency in European men. Another study, this time by Graz Medical University in Austria, found that vitamin D bolsters testosterone by up to 90% and reduces levels of sex hormone-binding globulin, which kills your libido.
If you don’t fancy tuna, vitamin D can also be found in cod liver oil, prawns, sardines, salmon and mackerel.
3 - Avocado
Image courtesy of Gualberto107 at FreeDigitalPhotos.net
Avocados contain monounsaturated fat, which is the sort of dietary fat you want to eat. Research by Penn State University found that men with high intakes of this type of fat had lower LDL cholesterol (the bad cholesterol) and more testosterone. Avocados are also packed full of fat-soluble vitamins that are vital for testosterone production.
4 - Cabbage
Image courtesy of SOMMAI at FreeDigitalPhotos.net
Cabbage contains a chemical called indole-3 carbinol that’s anti-oestrogenic. It helps to reduce female hormones and allows the correct levels of free testosterone to be produced. Free testosterone helps to increase your sex drive, build muscle, and reduce fat. A study at Rockefeller University found that when healthy men took 500mg of indole-3 carbinol every day for a week their levels of oestrogen halved and made their testosterone more effective. This chemical can also be found in broccoli, brussel sprouts and cauliflower.
5 - Pumpkin seeds
Image courtesy of Mister GC at FreeDigitalPhotos.net
Pumpkin seeds are a great source of zinc. This nutrient is essential for development during puberty and it can help to maintain correct hormone levels in adult men. The journal Nutrition published a study that found men with zinc deficiencies had lower testosterone concentrations. Oysters, lobster and crab also also great sources of zinc.
6 - Potatoes
Image courtesy of SOMMAI at FreeDigitalPhotos.net
The humble spud is a fantastic gluten-free source of carbohydrates that boost testosterone. Sweet potatoes in particular are rich in potassium, which has been found in a study by Loyola University to reduce blood pressure. Having high blood pressure can be a cause of erectile dysfunction, so lowering your blood pressure can reduce your risk of this.
7 - Eggs
Image courtesy of antpkr at FreeDigitalPhotos.net
Eggs are known to be a great source of protein, offering just the right balance of amino-acids that we need. They’re also highly nutritious and their fatty-acid ratios are just right for boosting testosterone production. Other good sources of fats are nuts and meat, although try to go for organic meats to cut down on chemicals.
