Testosterone Boosting Foods-Testosterone is a hormone found in both men and women. In men, the testicles primarily make testosterone. Women’s ovaries also produce testosterone, though in much smaller amounts.
The production of testosterone starts to increase significantly during puberty and begins to decrease after age 30.
Testosterone is a more notable biological feature of men than women. According to Bartram, as a man turns 30, his testosterone levels can fall by 1-2% per year. At the age of 40-50, the production of testosterone can reduce to half of what it used to be.
This male hormone is responsible for a lot of secondary sex characteristics in men. When the testosterone production begins in males at puberty, you notice some changes in men such as deeper voice, chest hair, sex drive, and a healthy libido, increased energy levels, and built muscle mass.
It also plays a vital role in sperm production. Testosterone also affects bone and muscle mass, the way men store fat in the body, and even red blood cell production.
For women, testosterone is produced in the ovaries and the adrenal glands. This hormone is essential for bone strength, the building of strength and lean muscle mass, and the proper functioning of the brain.
For an overall sense of well-being, higher stamina levels, libido, or sex drive, every woman needs testosterone. So, maintaining an optimal level of testosterone is critical for women if they hope to retain the same vitality and overall sense of wellbeing.
Testosterone plays a vital role in the physiology of men and women. You have to maintain the right testosterone level and boost it when necessary.
Causes of Low Testosterone
As earlier stated, the testosterone levels decrease with age. Several other factors may lead to low testosterone levels. Some of these factors include:
- Injury to the testicles
- Cancer treatments such as chemotherapy or radiation
- Chronic diseases like AIDS, kidney disease, cirrhosis of the liver
Symptoms of Low Testosterone
Low production of testosterone has adverse effects on the body’s physiology both physically and psychologically. A man may encounter weak erection or weakened sexual drive due to an inadequate supply of testosterone. Some other noticeable symptoms include:
- A decline in physical energy, strength, and stamina
- Weight gain
- Feelings of depression
- Low self-esteem
- Less body hair
- Thinner bones
- A reduction in libido and erections
A low testosterone level isn’t what you should joke with. Although there are numerous means to boost your testosterone levels, it’s best to use natural alternatives. One principal means to increase testosterone is by including testosterone-boosting foods in your diet.
10+ Testosterone Boosting Foods
There is treatment available for low testosterone levels. Doctors may prescribe injections, patches, topical creams, and gels that contain testosterone.
Alternatively, you only need to include some food sources in your diet to have a testosterone boost. Here is a list of potent testosterone-boosting foods you need to eat.
Grapes contain resveratrol, which raises your testosterone levels, makes your sperm more active and improves epididymal motility.
Chinese researchers found the equivalent of 500mg – roughly the amount in 5-10g of grape skins – was enough to raise T-level. (1)
Tuna is rich in vitamin D, which has been linked to testosterone production. It is a natural way of boosting testosterone and getting a higher sex drive. Just a serving of tuna fulfills your daily vitamin D needs.
If you don’t like the tuna species, you may consider other fishy sources of vitamin D, such as salmon or sardines.
Pomegranate is a reliable treatment for fighting impotence. The International Journal of Impotence Research reports that 47% of impotent men found their condition improved after a daily glass of antioxidant-rich pomegranate juice. (2)
Garlic contains allicin, a compound that reduces levels of ‘stress hormone’ cortisol. This stress hormone competes with testosterone for the same space. Eating garlic will help to reduce cortisol levels and giving a chance to your testosterone to rise.
Honey is rich in mineral boron, which works well for high testosterone. It also contains nitric oxide that stimulates blood vessels for good erections. Four teaspoons of honey can boost nitric oxide levels by 50%.
One of the indications of low T-levels is lean muscle and weak bone mass. For a slim physique, milk has amino acids that boost the production of anabolic hormones, which in turn build muscle and trim fats.
Milk is an excellent source of protein and calcium for better bone health. The vitamin D content may also keep testosterone levels in a good state. (3)
To use milk to treat your low testosterone, pick low-fat, or skim milk. They have similar nutrients as whole milk and do not contain saturated fat.
7. Egg Yolk
Egg yolks are excellent hormone boosters rich in vitamin D. Although eggs are known to be bad for cholesterol levels, egg yolk contains a lot of nutrients than egg whites.
The cholesterol of egg yolks may even help low Testosterone. If you don’t have any preexisting cholesterol issues, you can safely eat one egg per day.
Crabs, lobsters, and other shellfish species may do your testosterone levels some good. This is because of the zinc content in seafood. Zinc is an essential nutrient during puberty, and its result can keep male hormones in check throughout adulthood.
Men who have low T benefit from taking zinc if they also have zinc deficiencies. Oysters are high sources of the mineral zinc, which may help with low T.
You might have heard a lot of health risks attached to the over-consumption of red meat. But, specific beef cuts have nutrients that can boost testosterone.
For instance, eating beef liver provides you with a rich source of vitamin D. To keep animal fats in check, you can go for only lean cuts of beef and avoid eating it every day.
Beans have a lot more to offer you, especially when it comes to boosting your T-levels.
Different beans types like the kidney, black, and white beans are incredible sources of vitamin D and zinc. These are essential food nutrients to keep your testosterone levels active and stable.
Certain brands of cereals are fortified with vitamin D and some other heart-healthy nutrients. Consider incorporating these foods into your breakfast routine to jump-start your day and testosterone levels.
Research suggests that consumption of onions, or at least onion juice, may be beneficial for increasing testosterone. The use of onions or onion juice can increase testosterone levels.
This happens because onions improve concentrations of luteinizing hormone. The luteinizing hormone is responsible for compelling the production of testosterone.
Spinach is notable for its high levels of the mineral magnesium.
According to research from the March 2010 issue of the journal “Biological Trace Element Research,” magnesium supplementation can significantly increase testosterone in sedentary individuals and athletes.
Other testosterone boosting foods that could help include asparagus,cabbage, avocados, bananas, watermelon, and citrus fruits.
Clark Bartram Testosterone Boosting Food Recipe
Clark Bartram came up with a fantastic testosterone boosting chili recipe. This recipe contains several testosterone boosting foods that will ensure a boost in your T-levels. The following foods list make up the Clark Bartram testosterone boosting chili recipe:
- Kidney beans
- Black beans
- White button mushroom
- 2 pounds of ground beef (15% fat)
- 1 cup of white button mushrooms
- ½ cup of chopped onions
- Two tablespoons of chili powder
- 1 jar of organic tomato puree
- 1 can of organic diced tomatoes
- A pinch of salt
- 1 can of kidney beans
- 1 can of black beans
- Garlic to taste
- Fry the ground beef in a little hot fat until it is brown.
- Drain the meat.
- Place meat into a big pot.
- Add all other ingredients.
- Cook on medium heat.
- Stir occasionally for about 45 minutes.
Health Benefits of Clark Bartram’s Recipe
The tasty testosterone boosting chili recipe not only works on testosterone levels, but it also has numerous health benefits. Some of the benefits of this recipe include:
- The Bartram’s recipe help to redistribute body fat. This may lead to a loss of belly fat in men. It also leads to the building of muscles to burn body fat.
- Red blood cells are stimulated with the chili recipe.
- The testosterone boosting chili recipe blocks the production of estrogen in men. Estrogen can make a man to bloat, develop breast tissue, and store more fat around the waist. Rising estrogen levels also cause belly fat to start producing a testosterone-killing chemical that creates even more estrogen.
If you still think just men strictly need testosterone, think again. Everybody, including women, needs it. Every woman needs an optimal level of this sex hormone in her body to boost sex drive and reach orgasm faster.
You can up your sex life with these testosterone boosting foods. Bertram’s recipe is what you should try out too.
For men, for women…you have the best food ideas for boosting your T-levels.