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Testosterone Boosting Foods

Testosterone Boosting Foods

Testosterone is the male sex hormone that affects body weight, energy, bone density, and sex drive. It’s the hormone that’s responsible for muscle growth, sperm production, and hair growth.

Hypogonadism is a condition that men get when they have low testosterone or a low T-count. There are tons of foods that contain hormones and micronutrients that can increase testosterone levels. Unfortunately, the modern diet is lacking in vitamins and nutrients that can boost testosterone levels. Still, there are many natural supplements you can take to help you gain the vitality you once had in your youth. If you decide to take a testosterone boosting supplements, Today’s University recommends you read the labels carefully and make sure you’re not allergic to any ingredients.

Foods Known to Boost Testosterone Levels

Pomegranate
Pomegranates are known to be packed full of antioxidants and vitamins that can improve your circulation and help you detox from free radicals. Pomegranates are also on of the few foods known to increase testosterone levels up to 24%. A 2012 study showed that pomegranate not only enhanced testosterone levels but it also improved mood and well being in men and women. [1]

Oysters
Oysters are an excellent source of zinc. Studies show that men with low levels of zinc can benefit from zinc supplements. A study conducted in 2000 showed that participants who were given a zinc and magnesium supplement saw increases in their testosterone levels. Zinc is essential for testosterone production and maintenance. Oysters can also boost dopamine, which is known to increase libido in men and women.

Ginger
Ginger and it’s beneficial aspects have been recorded in history for centuries. What most people don’t know is that there is research that suggests ginger extract may boost your testosterone levels. There is a 2012 study that showed an increase of testosterone by 17% on participants that were given ginger extract.

Fatty Fish & Fish Oil
The benefits of Omega3 are not new. Omega3 can improve eye health, brain health and improve risk factors for heart disease. Researchers are finding that fish oil can increase testosterone levels. A study conducted in Denmark found that participants who were given fish oil supplements had a higher semen volume, higher sperm count, more free testosterone, and larger testicle size.

Fish that are rich in Omega-3s

  • Herring
  • Sardines
  • Mackerel
  • Salmon
  • Trout

Check Out This Recipe For Ginger and Lime Barbecued Mackerel

grilled-mackerel

Ingredients:
4 Small whole mackerel, gutted and scaled
2 Tbsp fresh ginger, chopped
2 Tbsp olive oil
1 tsp soy sauce
1 Tbsp honey
2 Limes, juiced
Paprika
1 Clove garlic chopped

How to Cook

  1. Cut six slits in each side of mackerel, then brush with olive oil
  2. Mix the chopped ginger, garlic, honey, lime juice, and soy sauce.
  3. Spread sauce over mackerel, marinate for 20 minutes.
  4. Cook mackerel over pan or barbecue; 5 minutes on each side. Sprinkle with paprika and serve.

Tuna has a high vitamin D content. Vitamin D can boost testosterone by 90% according to a study done at the Graz Medical University in Austria. It is also known to lower the levels of the libido destroying sex hormone-binding globulin (SHGB).

Honey is known to help with low libido and contains boron. Boron is a mineral linked to high testosterone, but many men don’t get enough boron in their diet. Honey can also help open up blood vessels that are known to produce erections because it is rich in nitric oxide. In fact four teaspoons of honey alone can raise your nitric oxide levels up to 50%.

Cabbage contains a chemical known as indole-3-carbinol, which is known to help your body get rid of oestrogen (female sex hormone). Men who took 500mg daily for a week slashed their oestrogen levels in half.

Fenugreek is a plant that has a nutty maple syrup flavor with a touch of bitterness. Fenugreek is a known testosterone booster as well as a fat blaster.

As mentioned before, if you’re just too busy to cook, there are now tons of testosterone boosting supplements available on the market. The best testosterone supplements have ingredients such as Asian ginseng, fenugreek, zinc, and magnesium. All packed with micronutrients to help you reach your optimal t-levels.

[1] Emad Al-Dujaili & Nacer Smail. Pomegranate juice intake enhances salivary testosterone levels and improves mood and well being in healthy men and women. Endocrine Abstracts (2012) 28 P313

The Most Nutrient Dense Foods

  • Dark green leafy vegetables are packed full of nutrients and fiber that are known to reduce your risk of chronic illnesses such as type 2 diabetes and heart disease. They are an excellent source of zinc, calcium, iron, folate, fiber and vitamin C.
  • Green Tea is chock full of polyphenolic compounds and antioxidants that seem to have a strong anti-inflammatory effect. Research shows it has an ability to protect against diseases such as cancer and heart disease.
  • Nuts and Seeds are rich in vegetable protein, and heart healthy fats as well as fiber. The compounds found on these plants are filled with anti-inflammatory and antioxidant compounds that can protect you against oxidative stress. Almonds, cashews, peanuts, sunflower seeds and pumpkin seeds are a great source of nutrition.
  • Kefir is a fermented yogurt drink that contains protein, vitamins, potassium, calcium and billions of probiotioics. Probitoic rich foods can reduce cholesterol, lower blood pressure, and improve digestion.
  • Garlic is a great source of maganese, vitamin B6, vitamin C, selenium and fiber.
  • Mushrooms contain vitamin A, potassium, fiber, and antioxidants you can’t find in other foods. They are a great source of protein and have antioxidant properties that can play a role in reducing inflammation.

The Only Plant Based Eggs You’ll Ever Need

As plant-based proteins are becoming more and more popular thanks to the Impossible Burger, it shouldn’t be a surprise to see more of these plant-based companies sprout to life.

Just Egg is a plant-based protein in which mung bean is the main ingredient, along with onion, carrots, and turmeric for its color. We have to say, after cooking these “eggs,” we were shocked to see how similar it looked to real eggs.

“Eggs” Made From Just Eggs, a Plant-Based Protein

Even if you are not vegan, these eggs are great for those who need to watch their cholesterol intake as these eggs contain no cholesterol and are a great source of protein at 5g per serving.

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