How to Raise Testosterone Naturally using Food
Studies have shown that after the age of 30, a man’s testosterone level drops with every single passing year. And when a man’s testosterone level is low, he will experience a reduction in his sex drive, energy level and even attitude.
Thankfully, there are several things that can be done, and one of them is to raise testosterone naturally using food. A study published in the Journal of Clinical Endocrinology & Metabolism showed that men who ate over 100 grams of fat every day for two weeks had less globulin, which is a hormone that binds testosterone, and more free testosterone.
Meats, eggs and nuts are all good fat sources to help increase testosterone levels. Nuts are naturally high in omega-3 fatty acids that help increase testosterone, and eggs contain cholesterol, which is what testosterone is synthesized from.
When shopping for meat, choose grass-fed, organic meats to reduce your exposure to chemicals, such as estrogen. While men do need some estrogen, having too much estrogen will reduce testosterone levels, increase your chance of prostate cancer and blood clots, and decrease sex drive. Unfortunately, meat that is not grass-fed and organic typically contain estrogen. Men should also avoid alcohol – except for red wine – and soy.
For breakfast, scramble eggs with broccoli, which contains a high amount of indole-3 carbinol, to reduce estrogen levels. Furthermore, men should increase their intake of the following foods: spinach, oysters, hot sauce, garlic, Brazil nuts, broccoli and eggs.
Magnesium is a mineral directly connected to muscle development, and studies have found that increasing the amount of magnesium will increase testosterone levels. If you’re looking to naturally increase your magnesium intake, look no further than spinach. Consuming 1 cup of cooked spinach provides 160mg of magnesium, which is half of the recommended daily intake.
It’s no wonder that the infamous Giacomo Casanova was reported to eat 50 oysters every morning. These aphrodisiac mollusks are filled with zinc, which is a natural mineral that increases testosterone. And if you’re one of the many men who have a zinc deficiency, your testosterone levels will take a huge hit. Thankfully, eating a mere 6 oysters on the half shell provides an adult male with 33mg of zinc.
In a recent French study, it was shown that men who consumed more spicy foods have a higher level of testosterone
than those who don’t like spicy foods. During the study, the researchers found a clear connection between regular hot sauce use and an increase in testosterone levels.
For best results, use fresh chilis because they contain the most amount of capsaicin, which gives it the hotness. Tabasco or other hot chili pepper sauces are another good alternative. Just remember that the hotter the pepper or sauce, the more testosterone-boosting capabilities it has.
Studies have shown that a compound found in garlic actually results in the release of a hormone that regulates testosterone production. For best results, however, you should choose fresh garlic and not garlic powder. Slicing into the garlic will release the vital phytochemicals that increase testosterone.
Broccoli, as well as other cruciferous vegetables, are filled with anti-cancer compounds that have the ability to indirectly increase testosterone production and help get rid of excess estrogen. Regularly consume steamed broccoli – or cabbage, cauliflower, Brussel sprouts – to increase your testosterone levels.