Did you know that testosterone levels in men decline about 1% per year after the age of 30?
For men, testosterone is often referred to as the “fountain of youth” hormone. But as men age, lower testosterone levels can contribute to the following:
- Low Libido resulting in reduced sexual desire
- Impotence (erectile dysfunction)
- Changes in sleep patterns
- Emotional changes affecting self-confidence and motivation
- Increased body fat
- Reduced muscle bulk and strength
- Decreased bone density
You get the idea...
Fortunately, in today’s article we’d like to share 18 foods that can help aid with natural testosterone production…
18 Foods That Boost Testosterone
Pumpkin Seeds are one of nature’s best testosterone boosters. They are abundant in zinc, tryptophan, protein, and omega-3 fatty acids.
Berries (blueberries, strawberries, raspberries, etc.) provide great health benefits and can help stimulate your body’s natural production of testosterone.
Grapes are loaded with antioxidants that can help stimulate testosterone production.
Bananas have the double benefit of high potassium and vitamin B6 which have been shown to provide a nice testosterone boost. Additionally, they contain a special enzyme called bromelain which can increase libido.
Apples can help aid testosterone production as they have some protein as well as high levels of vitamin A and C.
Pineapples are rich in zinc and magnesium which can help with natural testosterone production.
Eggs are high in bio-available protein and are also rich in omega-3 fatty acids, saturated fat, vitamin D and “good” cholesterol. Go ahead and eat the yoke as that’s where many of the nutrients are hiding.
Nuts, like almonds and pistachios, are loaded with healthy unsaturated fats as well as protein, fiber and vitamin E.
Seeds, like sunflower and chia seeds, tend to have an abundance of antioxidants, protein, amino acids, omega-3 fatty acids, zinc, iron. However, avoid flax seed as they contain lignans which could be bad for testosterone production.
Avocados have high amounts of fat-soluble vitamins and aid with testosterone as well.
Fish is an excellent source of protein and has high levels of omega-3 fatty acids. Most fresh un-fried fish will do, but Salmon tops our list.
Oysters hare high in zinc.
Skinless Turkey Breast is high in protein, B vitamins, zinc and selenium.
Papayas are high in vitamin C and have been shown to help with natural testosterone production and aid in muscle growth and recovery.
Oranges are high in vitamin C which has shown the ability to reduce cortisol levels.
Kiwis have been shown to have a beneficial effect on your body’s natural testosterone production and are rich in vitamin B6.
Beans, specifically black beans, are high in fiber and an excellent source of zinc.
- Cruciferous vegetables, like cabbage, spinach, broccoli, kale, Brussel sprouts, and bok choy are loaded with a chemical called indole-3-carbinol, which helps men’s body rid their blood of the female hormone estrogen. As estrogen levels decrease, testosterone levels will rise.
In general, foods that are high in zinc, magnesium, selenium, copper or vitamin D may provide benefits to testosterone production. Other foods to consider are high-quality proteins and healthy omega-3 fats.
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To your health,