A healthy diet is the simplest and the most cost-effective way of natural testosterone increase. If food is well balanced by content of fats, proteins, carbohydrates and minerals, it is possible not only to eliminate hormonal problems, but also to get ideal physique.
Food we eat is the main cause of decrease in testosterone level. If there is a need to increase natural production of testosterone, it is better to start with food, as the main factor of any person’s health.
Maintenance of healthy level of testosterone improves nitrogen balance, increases anabolism and decreases catabolism of proteins. If less than 3-4 mg of testosterone per day are produced in the body of a healthy man, the following risks are significantly increased:
- Bad mood and depression
- Delay in development of male phenotype
- Infertility and libido deterioration
- Loss of muscle mass
- Reduction of energy levels
Changes in the quality and quantity of consumed macro and micronutrients cause significant fluctuations in androgen level, including testosterone. Therefore, be careful when choosing any food source.
Foods rich in protein and with moderate amount of healthy fats will help to control testosterone level and to build muscles. Sugar and other carbohydrates with a high glycemic index produce the opposite effect on testosterone synthesis.
Cholesterol, proteins, testosterone
Foods that increase testosterone in men and women must contain cholesterol. Actually, testosterone production process cannot be completed without cholesterol participation. Therefore, organic eggs and other foods high in cholesterol are an obligatory element to maintain a normal level of testosterone.
Grass-fed beef is a testosterone-boosting super food. Organic beef contains a minimum amount of fats and has a high amount of zinc and protein. Zinc is an essential trace element necessary for successful synthesis of testosterone. Beef dishes should be consumed at least 2-3 times a week.
Chicken, turkey and other organic poultry are the main foods that increase the synthesis of testosterone. The ideal ratio of fats and proteins allows to consume poultry meat every day. The poultry skin contains harmful fats, so it is best to remove it.
Seafood
Salmon, mackerel, perch, shrimp, tuna, crab, clams, anchovies, trout, oysters, herring and pollock are high in unsaturated fatty acids Omega-3 and Omega-6, vitamins A and E and a small amount of zinc. These trace elements play an important role in testosterone production.
Oysters are a leader among seafood that increase the level of testosterone. Consumption of a small portion of oysters ensures the daily intake of zinc.
Seafood steamed or baked at moderate heat treatment saves testosterone-boosting substances. Seafood cooked together with vegetables is a diet of full nutritional value.
Vegetables, fruits and berries
Substances contained in vegetables, fruits and berries neutralize action of many harmful substances. They contain iron, various vitamins, fiber, and antioxidants that help to neutralize toxins.
Vegetables of the cruciferous family are superstar foods that increase testosterone. They contain natural indoles that inhibit activity of hormone estrogen. Synthesis of estrogen decreases testosterone level. A rich source of indoles are:
- Kale
- Broccoli
- Cabbage
- Cauliflower
- Brussels sprouts
Cruciferous vegetables should be consumed as often as possible. Simple carbohydrates slow down testosterone synthesis, therefore fruits and berries should be chosen with a small content of sugar.
Fiber contained in vegetables, fruits and berries reduces the amount of sugar in the blood; hence, insulin level decreases. This, in its turn, increases effectiveness of testosterone.
Fresh vegetable food is more useful for testosterone increase than dried, frozen or canned. Grapefruits contain chemicals that reduce testosterone level, so its consumption should be limited.
When cooking food, which increases testosterone level, it is necessary to use a variety of herbs and spices. They neutralize effect of xenoestrogens that imitate effect of estrogens and decrease testosterone level.
The body’s ability to synthesize testosterone is a process inherent in human nature. The body will ensure a sufficient production of testosterone if the person provides his body with healthy and balanced nutrition.