The Top 10 Foods To Boost Testosterone

Testosterone is a reproductive hormone found in both males and females.

Testosterone

In men, it is mostly secreted by the testes where special cells called the Leydig cells get stimulated by the brain to produce large amounts of testosterone. An additional portion is produced by the adrenal glands – small structures located at the top of the kidneys –.

While most people think of testosterone as a strictly male hormone, it is also found in the bloodstream of females; however, its concentrations are negligible.

In this article, we will discuss the major functions of testosterone, as well as the top 10 foods that can naturally boost its production.

Why too little testosterone is bad?

Testosterone plays a major role in male development, and its effects are first noted during the intra-uterine phase.

It is the hormone responsible for giving males their physical features. For instance, have you ever wondered why women can’t naturally grow big muscles like men? Well, testosterone!

Aside from physical and genital functions, testosterone is also part of several metabolic pathways that lead to Red Blood Cells (RBC) production, bone metabolism, and liver function.

This is merely a scoop of what testosterone offers to the body, and discussing every possible function would be beyond the scope of this article.

Top 10 foods to naturally boost testosterone

Eggs

Eggs are incredibly nutritious! They are extremely rich in vitamins, minerals, and macronutrients. However, what most people don’t realize is that eggs are also a potent inducer of testosterone production.

The testosterone-boosting effects of eggs are mainly attributed to egg yolks, which are loaded in vitamin D and cholesterol.

Vitamin D is well known for increasing testosterone levels. In fact, some studies found that vitamin D supplementation might even help with sexual disorders, such as erectile dysfunction.

Tuna

If you work out regularly, you must integrate tuna into your diet. It is high in healthy polyunsaturated fatty acids, protein, and vitamin D.

Tuna has also been linked to high blood testosterone levels, which is theorized to be the result of vitamin D activation of gonadal metabolic pathways.

In a 2010 study, researchers found a correlation between vitamin D deficiency and low testosterone levels.

Another study found that vitamin D supplementation leads to higher testosterone levels. Researchers concluded that “Our results suggest that vitamin D supplementation might increase testosterone levels.”

Milk

Milk is a great source for many vitamins and minerals. It is rich in protein and calcium, which are just what you need when you are lifting weights at the gym.

To make sure that the milk you’re drinking is good for your health and testosterone levels, you need to read the label and choose milk that is fortified with vitamin D and low in fat.

Oysters

Oysters are one of the richest foods in zinc. The latter is crucial for a healthy male reproductive system; it is important for testosterone, sperm production, and sperm quality.

In one study, researchers supplemented males with magnesium and zinc. They noted a significant increase in their testosterone levels; however, this is only the case for those who are not getting enough zinc in their diet.

Nevertheless, oysters are extremely healthy and should be part of your diet.

Pomegranates

Pomegranates juice is a potent stimulator of testosterone production and also a great post-workout drink.

Although the mechanism by which pomegranates increase testosterone is vaguely understood, scientists found that both males and females who drank pomegranates juice for 14 days had a 22 percent increase in their saliva testosterone levels.

Ginger

This is probably not the first time you see ginger on a list of health benefits, but that should tell you something, right?

Aside from its great anti-inflammatory and antioxidative properties, ginger has also been shown to help patients with fertility issues.

In a 2012 study, 75 males with fertility issues started taking ginger supplements for 3 months; at the end of the study, researchers noted a 17.7 percent increase in their testosterone levels compared to baseline.

There was also some evidence that ginger may improve sperm quality.

Leafy green vegetables

If you remember watching Popeye the Sailor when you were younger, one thing is probably associated with that cartoon.

Whenever Popeye drank took that magical, canned substance, his muscles would explode in size and he becomes supernaturally strong. Can you remember what was in that can? That’s right, spinach!

While the creators of that cartoon might not have done it on purpose, spinach is a potent inducer of testosterone production.

Researchers believe that leafy green vegetables may increase testosterone in the body because of their rich content in magnesium, which has been shown to promote testosterone production.

Getting enough green vegetables in your diet will also improve other functions of your body, including heart health, metabolism, and digestion.

Onions

Onions offer several health benefits, including the promotion of a healthier cardiovascular system, weight loss, and metabolism.

Additionally, there is some evidence that suggests onions can promote testosterone production in the body. However, the 2012 study that reported these findings was performed on rats and no human clinical trials have been conducted yet.

Beef

There is a lot of controversy about the potential adverse effects of consuming red meats for a prolonged period of time.

However, it is documented that beef can increase testosterone production in humans.

We recommend moderation in consuming beef or any other red meat.

Beans

Beans are a great source of vitamin D and zinc; both of these compounds can significantly increase your testosterone levels.

Additionally, beans may decrease oxidative stress inside the cells, which is a major risk factor for several ailments.

Conclusion

The internet is full of misinformation and false claims, and testosterone is a hot topic!

We wanted to change that by writing this article, and only including the information that is backed up by scientific evidence.

If you enjoyed this article, have any questions, or want to share your personal experience, feel free to share your thoughts in the comment section below.

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