A study released in the news Wednesday showed that men who restored their normal testosterone
levels lost weight, lowered blood pressure, and improved cholesterol.
The German researchers took 115 obese men between the ages of 38-83 with
low testosterone levels as subjects for a 12 week study. The study was
paid for by Bayer Pharma (a manufacturer of testosterone replacement
therapy). While increased risk of prostate cancer has been found in
other studies this one did not report the same findings. You can read more details here.
Doctor injections are one way to go. But if you are looking to boost
testosterone levels, there is a more natural way to go about it. That
natural way is simply adding foods that help to increase the natural
production of testosterone in your body. Foods that are high in zinc,
protein, fiber, indol 3 carbinol and allicin will help increase
testosterone production. Check out the list below and consult your
doctor about creating a diet plan that works for you.
Meats:
Oysters have protein, magnesium and tons of zinc. They are not just an aphrodisiac (check out more aphrodisiacs here along with a great three course menu for a romantic dinner for two)
they are also great for boosting testosterone (some might agree the two
go hand and hand). Just six oysters give you about seven times the RDA
recommended daily zinc intake. Zinc is one of the key ingredients in
boosting your natural testosterone and muscle mass.
Lean beef
has protein, iron, magnesium, zinc, and saturated fat. The high
protein and zinc are essential in boosting testosterone and building
muscle (both of which reduce fat in the body). Saturated fat is also a
key in producing testosterone but you don’t want to get too much of it,
so offsetting your diet with beans and rice and poultry can help keep
that boost in place.
Poultry offers
a great source of protein with little amount of fat. Most weight
lifters and fitness gurus will agree that high protein diets have a
great impact in building muscle mass. There is also a good amount of
zinc in poultry like chicken breast, thighs and wings and as mentioned
in the lean beef section zinc is essential in boosting testosterone.
Don’t shy away from poultry like goose, turkey and duck or wild game all
good sources as well and offer a great variety to your diet. We all
know variety is the spice of life.
Eggs have
large amounts of protein and cholesterol. Testosterone is actually
synthesized from cholesterol so food containing cholesterol is great for
boosting testosterone development in the body. One should be picky
about the amount and type of cholesterol they ingest for heart health.
There have been studies on both sides of the fence about the cholesterol
in eggs, a recently published study shows the cholesterol in eggs are
not as harmful as once thought. You can also use liquid egg whites if
you are concerned; either way if cholesterol is a concern check with
your doctor first.
Veggies and Herbs:
Beans are
high in protein, fiber and zinc. They are all around a great source of
food for boosting testosterone and cleaning out the system of unwanted
fats. The level of zinc in beans is almost unmatched in the veggie
family and baked beans can actually rival red meat. Not to mention the
high protein (when eaten with rice) and fiber and low fat make this a
perfect food to add to your weekly diet regime.
Elevated estrogen levels lead to extra fat and could interfere with
muscle growth. Indole 3 carbinol has been found in studies to cut the
hormone estradiol in half for men. Broccoli, cabbage, and Brussels sprouts
have high levels of indole 3 carbinol. They are also a fantastic
source of fiber which helps reduce fat as well. Guess your mother was
right when she told you to eat those green veggies, they do help you
grow up to be big and strong.
Garlic’s
active ingredient Allicin has been shown in studies to enhance
testosterone levels in men. It has also been shown to block cortisol
which is a hormone that competes with testosterone. Cortisol limits
testosterone actions in the body and helps to break down muscle tissue.
Seasoning food with garlic is not always enough. Eating whole cloves
is more beneficial.
Dairy:
One cup of cottage cheese
is an excellent source of protein without the typical side effect of
fat that comes with eating most beef or chicken. Have one cup a day to
help boost those testosterone levels.
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