What Are The 5 Best Testosterone Boosting Foods? – Introduction
Of these, testosterone is one of the main hormones that contribute to the evolution of male traits. It is particularly responsible for muscle growth, bone structure, and hair growth. It promotes sex drive, fertility, and red blood cell production. The more years men spend together, the less testosterone they produce, which results in symptoms ranging from low energy, muscle loss and lack of sexual drive. It’s necessary to feed yourself a balanced diet that naturally increases testosterone levels in order to reverse the decline. In this article, we’ll talk about the five best testosterone boosting foods.
1. Tuna
Omega-3 fatty acids (eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) in particular) have been studied extensively for their ability to control testicular function and boost testosterone levels. Tuna, a cold-water, high fat fish, is a good source of these omega-3 fatty acids. Tuna is also high in vitamin D, a fat-soluble vitamin that has attracted much attention as an enabler of testosterone.
In one study, Pilz et al. (2011) examined the effects of vitamin D on testosterone levels in men with vitamin D deficiencies. They found that vitamin D supplementation significantly increased total testosterone and bioactive testosterone levels, and indicated that vitamin D could be important for keeping testicular function and testosterone production in check.
Furthermore, a meta-analysis conducted by Zhang et al. (2018) tested whether or not the consumption of omega-3 fatty acids is related to testosterone. According to their calculations, the more omega-3 fatty acids we consumed, the higher the total testosterone and free testosterone. These results indicate that tuna, which is rich in vitamin D and omega-3 fatty acids, can be highly effective at increasing men’s testosterone levels.
2. Egg Yolks: A Cholesterol-Rich Superfood
Egg yolks have been saved from their cholesterol-condemning glory by the revival of high-fat, low-carb diets. Cholesterol is a necessary nutrient and the major precursor to all steroid hormones, including testosterone. One research study, published in the International Journal of Sports Nutrition and Exercise Metabolism, found that whole-egg diets led to higher testosterone synthesis rates than a comparable egg-white diet. This was partially because whole eggs contained more cholesterol.
You can incorporate egg yolks into your diet, from eating them raw, sunny side up, for breakfast, or even using them in a recipe or baking. Mostly, you just want to eat the whole egg; the yolk holds most of the cholesterol and nutrients your body requires for testosterone production.
3. Garlic
Garlic (Allium sativum) has been well researched for its potential to affect hormones, such as testosterone. Several of garlic’s active components (allicin in particular) are believed to be key in improving the production and use of testosterone.
Oiyerade et al in 2012 experimented with feeding rats a diet rich in garlic and found them to have higher testosterone levels than controls. These data indicate that garlic might also affect testosterone levels by activating several of the key steroidogenic enzymes that produce testosterone.
Further, in a study by Mohammadshahi et al. (2016), male cyclists used a garlic supplement in combination with a vigorous exercise regimen. The researchers found that garlic supplementation significantly boosted testosterone levels compared to placebo, possibly countering oxidative stress-related testosterone declines under exercise-induced stress conditions.
4. Pomegranates: A Tart, Antioxidant-Rich Fruit
Another acid, antioxidant fruit that has caught the attention due to its testosterone-boosting potential is the pomegranate. Not traditionally perceived as a testosterone-boosting food, the pomegranate has received much recent attention due to its antioxidant effects and ability to increase testosterone levels in your bloodstream.
According to a study in Endocrine Abstracts, drinking a glass of pomegranate juice daily raised men’s testosterone levels within two weeks, but did not change in controls. Among the potential mechanisms are the antioxidant properties of pomegranate juice which can combat oxidative stress that hampers testosterone production.
To get it into your diet, you could try to incorporate pomegranate juice in your morning smoothie, scatter pomegranate seeds on a salad, or even munch on a pomegranate. But please note that pomegranate juice has a high amount of sugar, and should not be consumed without caution. Sip fresh juice or water it down to minimize added sugars.
5. Ginger
The world’s most popular spice, ginger, is one of the oldest spices used for many centuries in folk medicine to remedy a number of diseases associated with nausea, vomiting or inflammation of any kind. Lately, it has been investigated for its capacity to act as an enhancer of testosterone in the body.
One study, published in the International Journal of Reproductive BioMedicine, found that taking ginger supplements was effective in increasing testosterone in infertile men. In a study involving 75 infertile men randomly assigned to receive placebo or ginger supplements for three months, more of the former than the latter reported higher testosterone levels at the end of the study.
The anti-inflammatory benefits of ginger play a part in boosting testosterone. Chronic inflammation is linked to lower testosterone, and therefore ginger’s ability to control it may be beneficial in enhancing healthy testosterone. Furthermore, ginger boosts sperm strength and mobility, which may be another plus point for men trying to conceive.
Among other things, ginger can potentially influence an increase in testosterone levels. It contains antioxidants that support the cell defences and mitigate risk factors for cancer and cardiovascular disease. Ginger also appears to have anti-inflammatory and painkilling properties (some of which can be useful in the treatment of diseases like arthritis).
It is very easy and delicious to incorporate ginger into your diet. You can add it to everything from stir-fries and soups to smoothies. Ginger can be taken as a tea or a supplement. When you buy ginger, buy it fresh, firm, and smooth. Ginger can be preserved for three weeks in the refrigerator or up to six months in the freezer.
Conclusion: What Are The 5 Best Testosterone Boosting Foods?
In short, a balanced diet with these five testosterone boost foods will boost testosterone naturally. Tuna, eggs, garlic, pomegranate, and ginger contain nutrients and ingredients that in most studies have been linked to testosterone increases. These foods, along with living a healthy life, can assist you in keeping your testosterone in check and overall good health.
