There's no question that what you consume in your diet plays a very large and significant role in your natural testosterone production.
The first dietary step in increasing your testosterone levels is to get the knowledge of which foods have been studied and proven to increase testosterone.
Certain foods contain specific testosterone boosting vitamins, minerals, and other natural compounds.
It matters because the benefits of healthy testosterone levels go far beyond what we used to think, which was that it's primary benefit was increasing a man's sex drive and performance in the bedroom.
Ask any man, and he'll tell you how important that is, so let's make that clear right now.
However, what we have come to learn is that testosterone has a far greater impact on men's overall health and well-being than just sex drive.
It affects major organs like the brain, the heart, and the kidneys.
It provides greater control over things like blood sugar and cholesterol which are major contributors to diabetes, heart disease, and strokes.
It aids in weight loss and decreases your body fat, particularly around the belly.
It increases lean muscle mass, overall strength, along with energy and endurance.
A man’s testosterone levels can even affect his mood and outlook on life.
Men's testosterone levels decrease naturally over time, however, what scientific studies are showing is that this natural decrease is happening faster and at younger ages with the men of today vs. men just 20 years ago
"Researchers can’t measure swagger – but they can measure testosterone, the male sex hormone most responsible for masculine behaviors – and studies show that testosterone levels in men have been on the decline for decades.
Two major studies have confirmed the phenomenon, one in U.S. men and another in Danish men. In the U.S. study, the total testosterone levels measured in men’s blood dropped approximately 22% between 1987 and 2004.
Of course testosterone levels drop as men get older, but what makes the study shocking is that men today actually have less testosterone than men used to have at the same age." (source)
One of the best ways to increase your testosterone levels naturally is by eating foods that have have high testosterone boosting properties.
The general categories of foods that are known to increase your T are: Monounsaturated Fatty Acids (olive oil, nuts, seeds, avocado, etc), Saturated Fatty Acids (cream, eggs, butter, coconut oil), Vitamin D (mushrooms, egg yolks, fatty fish, cheese, etc), Magnesium (dark leafy greens, yogurt, avocado, etc), and Zinc (oysters, spinach, shrimp, etc)
Oysters are one of the best testosterone foods and are the most popular when it comes to boosting the level of testosterone in your body.
This is because oysters are very rich in zinc, which apart from boosting your testosterone, increases sperm production, physical endurance, and muscle growth.
Other foods rich in zinc include pumpkin seeds and chicken liver. Additionally, zinc is also important in helping wounds to heal.
Bananas have the enzyme bromelain that has proven to increase a man’s libido, which is one of the activities that is closely tied to the amount of testosterone you have in your body.
In addition, these fruits are high in B vitamins like riboflavin that are very essential for the production of testosterone.
Another fruit, which is rich in bromelain, is pineapple.
Garlic has also found to be among the best testosterone boosting foods, especially when used together with a diet rich in protein.
It contains a chemical known as diallyl disulfide that stimulates your body to release a key releasing hormone, which in turn stimulates the production of testosterone.
Broccoli / Vegetables
Including more cruciferous vegetables in your daily diet like cabbage, cauliflower and broccoli, rids the excess estrogen in your body, hence increasing testosterone.
Also, crucifers are high in fiber that can help with losing weight and weight control.
They also help in increasing the body’s testosterone production by lowering the levels of estrogen.
Almonds, Brazil nuts, walnuts, and peanuts increase the production of testosterone.
Studies have found that men who eat a diet high in monounsaturated fats, the kind found in nuts, have the highest levels of testosterone
Eggs are also common foods that help increase the level of testosterone.
They are high in vitamin D, and as I've stated before, this vitamin is essential for optimal levels of this hormone.
For instance, it’s proven that men suffering from vitamin D deficiency have higher estrogen levels and lower testosterone levels and vice versa.
Actually, red meat is a better option to oysters since they are also high in zinc and the body easily absorbs it.
Roasts, lamb chops, steaks, wild game are fantastic test boosting foods for guys looking to get those testosterone levels up!
All poultry products such as goose, chicken, turkey just to mention a few helps provide the body with zinc and saturated fats, which are essential for the production of testosterone naturally.
Fish oils are well known to be the best source of omega 3’s, which are essential healthy fats to your body.
These fats will boost your concentration, energy levels, as well as improve your hair, skin, and nails.
However, most importantly, cod liver and fish oil will boost your testosterone levels significantly when you add them as a standard part of your supplementation routine.
Guys, these foods are not weird or out of the ordinary, so making sure you get plenty of them should not be a problem at all especially given the awesome benefits.
Just one quick note about the meat in particular. Check lables for organic or grass-fed meats, because there can be a lot of estrogen-inducing chemicals and steroids in regular mass processed meats.
Eating these foods that increase testosterone at least some every day, will definitely give you a substantial surge of testosterone naturally within a few days.
You will know you've gotten a boost because you'll have a higher metabolism, more energy, increased recovery, faster and better lean muscle mass gains and that alpha male confidence!