Testosterone-Boosting Foods Men Should Eat

As we all know testosterone is the major male hormone that regulates the sex drive in men, production of red blood cells and semen for fertility. 

In addition, a high testosterone level in men can result in strength, muscle gain, and confidence. On the other hand, a low testosterone level can cause changes emotionally, leading to increased feelings of depression or sadness. Some men go as far as having trouble with concentration and memorizing things. 

To boost your testosterone level as a man, you should try and add the following foods to your diet and experience an increased testosterone level.

EGGS:

Eggs are the most discussed item when it comes to reproductive health talks. The hormone-boosting components of an egg are mainly the yolk, and it is rich in dietary cholesterol - which has been negatively campaigned against by nutritional experts until recently. 

As a matter of fact, studies on low-fat and veggie diets have both shown a drastic drop in testosterone levels of about 12 percent in men who are into the diet plan, whereas those in higher-fat diets of around 40 percent calories have shown an increased testosterone level. This is majorly due to the fact that cholesterol makes up part of the building components of testosterone buildup. 

To this effect, consuming eggs is good for testosterone boosting, as eggs are rich in aspartic acid, an acid that boosts testosterone production.

BEANS:

Beans offer a lot of benefits to male hormone health more than words can describe. All varieties of beans be it kidney, white, or black beans are great sources of zinc and vitamin D. Alternatively baked beans also offer some of these nutrients. 

Still, additional nutrient sources are needed in your daily intake. 

Unrelated, but beans are also good for the heart as it contain plant-based proteins.

TUNA FISH:

Rich in vitamin D, Tuna is a protein-rich food and also heart-friendly because it is low in calories. Be it fresh or canned, adding this fish to your meals is one of the natural ways of boosting your testosterone level.

BROCCOLI:

This vegetable is rich in indoles an anti-cancer compound that also boosts testosterone level and production. This compound flushes and breaks down excess estrogen in the male system, as this excess estrogen reduces the production of testosterone. 

Estrogen level in men increases with age, and this causes a gradual fall in testosterone level. Broccoli consumption can help men balance this level in their system. 

Various studies have shown that broccoli-based indole supplements have led to increasing in the flushing out of excess estrogens in men, and a rise in testosterone levels.

OYSTERS:

A recent study showed that 6 months of taking zinc-rich supplements could boost testosterone levels in men, so it is no coincidence that oysters make the list of foods that boost testosterone levels in men. 

As stated already, oysters are packed with zinc - a mineral that improves testosterone in men, and also increases blood production, which in turn enhances physical performance in the bedroom and muscle growth. 

Infertility and low sperm cells have been linked with low zinc levels and deficiencies in men, so to reduce this effect, men should increase zinc supplements or go the natural way by consuming oysters.

SHELLFISH:

Occasionally consuming lobsters or crabs is believed to boost testosterone levels in men. This is mainly due to the presence of zinc in these seafoods. So if you want a boost in your testosterone level, try this food.

GARLIC:

Garlics are known as sex drive boosters. Garlic in turn boosts testosterone levels in men by releasing the luteinizing hormone. 

Garlic and onions both have a compound that triggers the compound in charge of testosterone production. 

So men with a low sex drive as a result of low testosterone should add garlic or onions or even both into their meals if they desire an increased testosterone production level.

In addition, certain lifestyle changes can play a good role in boosting testosterone in men, they are:

HITTING THE GYM: 

Lifting heavy in the gym has been reported to improve testosterone levels in men. Some gym exercises like deadlifts, bench presses, pushups, and squats will do the job.

READ ALSO: FOODS TO EAT BEFORE WORKOUT

QUIT SMOKING:

Smoking can affect the testosterone level in men as it leads to weight loss and the increased metallic rate which can lead to decreased calorie absorption and reduced appetite. 

To make positive changes, men are advised to quit smoking and stay hydrated.

REDUCE STRESS:

Stress can lower the testosterone levels in men in so many ways while the major one is a reduction in sex drive. So men should try and relax and do hobbies and things that make them relax better.