Testosterone is a vital hormone responsible for hormonal balance, sex drive, muscle gain, and body composition. Evidence suggests that including testosterone rich foods in your diet containing hormones, or hormone like nutrients, such as Vitamin D and Zinc, will help improve testosterone production and increase free testosterone levels.
What Is Testosterone
Testosterone is a primary androgenic and anabolic steroid naturally produced by your body. Testosterone plays a critical role in the development of muscle mass and contributes to the activation of the nervous system, resulting in more power and strength, better mood, and improved libido [R].
Tuna contains an abundance of testosterone rich vitamin d and zinc. Canned light tuna packs up to 268 IU of vitamin D in a 3.5-ounce serving, which is 34% of the DV, which is proven to increase t levels.
Eggs, specifically the yolks are a testosterone rich food. The yolk contains Vitamin D3, which is a precursor to testosterone production because it is a cholesterol-derived steroid hormone. Studies have shown that Vitamin D3 can significantly increase testosterone levels [R]. Further evidence suggests that supplementing with Vitamin D3, can increase free and total testosterone up to 25%.
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Oysters are rich in Zinc, which is arguably the best testosterone boosting mineral. Zinc acts as an aromatase blocker, an enzyme that converts testosterone intro estrogen. If aromatase is blocked, testosterone levels will naturally increase [R]. Three ounces of raw oysters contain 32 milligrams of zinc, more than four times the recommended daily intake.
Grass-fed beef is perhaps one of the best testosterone rich foods, since it contains high levels of both Vitamin D and Zinc. A 4oz steak contains nearly 5.7mg of zinc, which is 70% of the daily recommended value.
5. Brazil Nuts
Brazil Nuts are rich in selenium, a mineral that has been shown to increase testosterone levels and a promising aid for infertility. One 100-gram serving can provide 2739% of the recommended selenium RDA (about 1,917 micrograms of selenium) as well as an abundance of healthy fats [R].
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6. Brussels Sprouts
Brussel sprouts, broccoli, and other cruciferous vegetables contain a compound called indole-3 carbinol, more commonly referred to as diindolylmethane or DIM. Research indicates that DIM exhibits both selective estrogen receptor modulators (SERM) as well as selective androgen receptor modulators (SARM), regulating estrogen and testosterone balance. Studies have shown that DIM stimulates progesterone and can eliminate high levels of estrogen and works to inhibit the enzyme aromatase, which converts testosterone into estrogen allowing for better testosterone production.
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Pomegranates are easily one of the best well kept secrets when it comes to super fruit. Pomegranates contain a ton of beneficial bioactive plant compounds that contribute to its super fruit status, such as polyphenols, flavonoids, and antioxidants. Numerous studies have proven the health benefits associated with pomegranates especially their anti-inflammatory effects, benefits on heart health, ergogenic benefits, alleviate stress and therefore, increase testosterone levels.
A cross sectional study examined the effects of pomegranate juice on testosterone levels and mood. The study concluded that after two weeks, consumption of pomegranate pure juice significantly increased salivary testosterone levels by an average of 24% in addition to having positive effects on blood pressure, mood, and anxiety [R].
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Testosterone Rich Foods: Takeaway
Testosterone rich foods that have valuable micronutrients and minerals that can naturally boost testosterone levels and reduce depressive mood state, increase positive mindset, reduce anxiety and stress, and increase sexual desire and libido. Make sure to include high quality lean proteins, complex carbs and super fruits in your diet, to ensure boost testosterone and improve overall wellness and vitality.
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Pilz S, Frisch S, Koertke H, Kuhn J, Dreier J, Obermayer-Pietsch B, Wehr E, Zittermann A. Effect of vitamin D supplementation on testosterone levels in men. Horm Metab Res. 2011 Mar;43(3):223-5. doi: 10.1055/s-0030-1269854. Epub 2010 Dec 10. PMID: 21154195.
Astuti, Pudji et al. “Effect of shell as natural testosterone boosters in Sprague Dawley rats.” Veterinary world vol. 12,10 (2019): 1677-1681. doi:10.14202/vetworld.2019.1677-1681
Safarinejad MR, Safarinejad S. Efficacy of selenium and/or N-acetyl-cysteine for improving semen parameters in infertile men: a double-blind, placebo controlled, randomized study. J Urol. 2009 Feb;181(2):741-51. doi: 10.1016/j.juro.2008.10.015. Epub 2008 Dec 16. PMID: 19091331.
Arnold A 2017 Primary hyperparathyroidism: molecular genetic insights and clinical implications. Presented at Society for Endocrinology BES 2017, Harrogate, UK. Endocrine Abstracts 50 PL1