elieve it or not, there are dietary choices you can make to help support normal testosterone (T) levels. For guys, getting enough testosterone boosting nutrients like zinc, vitamin D and protein (essential amino acids) can help reduce the need for workout supplements or HGH to be a superstar on the field or in the bedroom. And ladies, you also need stable (but lower) testosterone levels for mood, muscle and bone mass. For best testosterone support, make these twelve foods a part of your regular diet.
1. Oysters
Myth or Fact? It only seems appropriate to start with the one food traditionally considered both a T booster andaphrodisiac. While the jury may be out on its aphrodisiac qualities, oysters have proven beneficial for testosterone levels. A 3 ounce serving of oysters contains nearly 500% the recommended daily amount of zinc, an key element in testosterone production. [1] Oysters also contain D-aspartic acid and N-methyl-D-aspartate, not so commonly occurring amino acids. [2] Studies have found fertile men possess high concentrations of D-aspartic acid. [3] When looking for a food to support testosterone, oysters seem like a great place to start![amazon asin=B000LLHQAA&template=*lrc ad (right)]
2. Olive Oil
Sure it’s great for the heart, tasty and a generally accepted component of a healthy diet. It’s also been shown that regular consumption has a positive effect on a man’s testosterone. A recent study found men placed on a diet including daily consumption of olive oil experienced significant increases in testosterone levels. [4]
3. Beans
Loaded with more protein than any other plant-based food, beans also contain high levels of zinc and iron. All of these nutrients contribute to testosterone production. They also support whole body health which maximizes their all around effectiveness in testosterone production.
4. Nuts
Full of zinc, B vitamins, and protein, nuts provide the vitamins, minerals and essential compounds necessary to create testosterone. Look specifically for almonds, Brazil nuts, cashews, walnuts, pecans and peanuts.
5. Garlic[amazon asin=B00005KIRS&template=*lrc ad (right)]
This herb contains two substances, allicin and quercitin, which studies have found inhibit cortisol metabolism. Cortisol is often called the stress hormone and in excess can slow or stop reproductive function. Allicin and quercitin reduce the impact of cortisol, so the body can continue producing testosterone.
6. Salmon
Omega-3 fatty acids and protein both support testosterone levels, but that’s not how it made this list! Salmon has the highest levels of vitamin D than any other fish. And the male reproductive system requires vitamin D for health and proper function. Researchers have observed a significant increase in testosterone levels in men supplementing with vitamin D compared to those who did not. [5] So in addition to the protein and necessary fatty acids, salmon offers a healthy alternative proven to support testosterone levels.
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