In Part 1 of the article we talked about the importance of having adequate levels of testosterone in your system.
If you are lacking testosterone in your system there are foods you can include in your diet to rectify this. In this half of the article I’ll be telling you what these are and how much you need of each.
Foods that help to build testosteroneRELATED: RECOMMENDED PLANS FOR YOU
Spinach is one of the best dietary sources of magnesium, a mineral involved in muscle development that’s essential for reproductive function in men both young and old, active and sedentary.
Just one cup of cooked spinach provides nearly 160 milligrams of magnesium – half your recommended daily intake of 420 mg.
One study that compared athletes to non-active individuals found that supplementing with 22 mg magnesium per pound of body weight over the course of four weeks raised testosterone levels in both groups.
And two separate studies, one on a group of men over the age of 65 and a second on a younger 18-30 year old cohort, present the same conclusion: levels of testosterone (and muscle strength) are directly correlated to the levels of magnesium in the body.
Oysters are brimming with zinc, a mineral that elevates testosterone while simultaneously boosting growth factor hormone – both of which enhance muscle growth and physical performance (in and out of the bedroom).
Just a half dozen oysters on the half shell will provide you with 33 mg of zinc, nearly three times the 12 mg RDA for adult men.
One study showed that six-months of zinc supplementation among slightly zinc-deficient elderly men doubled serum levels of testosterone. And another eight-week trial found that college football players who took a nightly zinc supplement showed increased T-levels and increased leg strength that was 250% greater than a placebo!
Research has also shown deficiencies in zinc to be a risk factor for infertility caused by low testosterone levels.
3. Hot sauce
Fresh chillies contain the most capsaicin, but hot chilli pepper sauces like Tabasco, are another good option. The hotter the sauce (or pepper), the more T-boosting compounds.
A recent study from France found men who have a taste for spicy foods tend to have higher testosterone levels than those who can’t handle the heat. Of the 114 male participants surveyed, researchers saw a clear correlation between frequent hot-sauce usage and higher T-levels.
Study authors suggest the findings may be due in part to capsaicin—the fiery compound in chili pepper that previous studies have associated with increased testosterone levels. In animal studies, capsaicin has also shown to increase the size of sex organs, while simultaneously decreasing belly fat.
A side of garlic knots or onion bread can boost your sex drive…just make sure your date has a slice too! Fresh garlic and onion contain more nutrients than the powdered stuff, and slicing into the bulbs releases the phytochemicals. Consider buying fresh, minced garlic packed in oil, which preserves all the nutrition.
Studies suggest a compound in the stinking rose triggers the release of luteinizing hormone, which regulates production of testosterone.
One study showed supplementing with garlic as part of a high-protein diet could substantially boost testosterone levels. And a recent animal study found just 1 gram of onion per kg of body weight could boost T-levels by over 300% in just 20 days.
5. Brazil nuts
Selenium is a trace mineral found in Brazil nuts that plays an important role in hormone health. Men need at least 55 micrograms of selenium a day, and you’ll get 68 to 91 mcg in just one creamy Brazil nut.
You only need a tiny bit for healthy sperm, but a tiny deficiency can be catastrophic for reproductive health.
In one study, men who had lower testosterone and were infertile also had significantly lower selenium levels than the fertile group. Supplementing with the mineral improved chances of successful conception by 56%.
A second study that included 69 infertile men with low levels of the mineral, found selenium supplementation could significantly improve sub-par sperm motility associated with testosterone deficiency. Moreover, 11% of the men successfully impregnated their partners during the trial!
Cruciferous vegetables like broccoli are rich in indoles, anti-cancer compounds that indirectly boost testosterone production by breaking down and flushing the system of excess estrogen, which inhibits the production of male sex hormones.
As men age their estrogen levels gradually rise, while testosterone levels fall. Indoles can help strike the balance.
In one study, supplementing with indole-3-carbinol from cruciferous vegetables for just seven days cut the estrogen hormone estradiol in half for men. Another study found indole supplementation significant increased urinary excretion of estrogens among men.
Eggs often come up in reproductive health discussion. The hormone boost from eggs comes primarily from the yolks, which are rich in dietary cholesterol, mono and saturated fats – nutrients once demonized by health experts that have since proven to positively influence waistlines and hormone health.
In fact, studies on vegetarian and low-fat diets both show reduced testosterone levels of about 12%.
Where higher fat diets of at least 40% of calories, with a higher intake of saturated fat, show increased testosterone levels. Cholesterol makes up the building blocks from which testosterone is formed. Without it, the hormone simply can’t synthesize.
Organic eggs are one of the best dietary sources. In addition to essential fatty acids, a whole egg is rich in aspartic acid – an amino acid that triggers production of testosterone.
Connect with Expert Annette Hasalone