If you have just been diagnosed with testosterone deficiency, you might be tempted to take testosterone replacement therapy as a solution. Before you do, though, you should be aware that there are a lot of risks and contradictions for that therapy. Many people find their testes incapable of producing testosterone efficiently by themselves after it, for example, which means they would have to undergo said therapy for life — something that can be costly in more ways than one.
A more natural alternative would be to stimulate your body into making up for its own deficiency. This can be done in a number of ways, including by feeding it foods that increase testosterone production. To get you started on the right path, we will be listing some of the most highly-recommended foods for that purpose.
Nuts — Especially Macadamias
Nuts are great sources of energy, and they can boost testosterone levels, too. This is because most nuts are rich in zinc, which is needed for healthy testosterone production. Chad Howes of The Man Diet, a testosterone-optimizing regime for males, says there is often a link between zinc deficiency and testosterone deficiency. Getting enough zinc might thus counteract that particular issue.
Of all the nuts you can eat, macadamias are arguably the best, by the way. This is because they are rich in monounsaturated fats, which are the best fats for testosterone production (as opposed to polyunsaturated fats). This makes foods like avocados (also rich in those fats) good for testosterone boosting, too.
Incidentally, there are some other nut-like foods to consider for their zinc and fat content too. Brazil nuts (which are really seeds) and pumpkin seeds are just two examples.
Strawberries have a lot of stuff that can benefit your testosterone levels. For one thing, they have a lot of Vitamin C, which is helpful in managing your cortisol levels. Cortisol is another hormone in the body and it tends to bring down testosterone levels. It is also the hormone we produce when we are stressed, so given the stressful nature of today’s lifestyles, anything that helps keep it down is going to be welcome.
Strawberries also have polyphenols, which can help you regulate the sucrose levels in your blood. Too much sucrose has been associated with lowered testosterone production.
This is easily one of the best things to add to your diet for testosterone optimization. Olive oils are primarily monounsaturated fat and are rich in good-for-testosterone-and-the-body components like antioxidants and oleuropein. There are actually early studies already showing men producing more testosterone after switching to having this particular oil as their main source of fat. Your heart will thank you, too!
Grape Skins, Red Variety
This is especially good for those who want to up testosterone levels partly for fertility. The resveratrol in red grape skins is actually great at getting production of the hormone up, as well as boosting the mobility of your sperm. How to get these effects? You only need to consume about 7g of grape skins regularly. Considering how delicious the fruit is, you may well end up going over that figure.
If you cook a lot of Asian food, chances are good that you already have this in your kitchen. Ginger is often touted as an anti-inflammatory herbal solution, but it may actually be a testosterone-boosting one, too. Some research has unearthed evidence showing that it can improve testosterone levels for men who take it regularly as a supplement for their diets.
This is a fruit that has potential estrogen inhibitors in its makeup. Studies have also shown that pomegranate juice consumption may have the power to improve testosterone levels as well as counteracting the effects of impotence. Then there is the evidence indicating that the fruit has antioxidant properties, too. That is a whole lot of good for a fruit that tastes as delicious as it does.
Magnesium is a mineral that has been regularly associated with greater levels of testosterone in research. Most studies show that higher magnesium levels often coincide with higher testosterone levels, which indicates that foods rich in this mineral should be on any testosterone-booster’s diet. Fortunately, a lot of common foods have it. Whole grains, for example, boast a lot of magnesium.
If whole grains are not quite your thing, though, you have tons of other magnesium sources available, from wheat bran to cocoa to peanut butter. Whoever said eating to boost your endocrine system could not be enjoyable? For those who want to go the cocoa route, though, keep in mind that your best bet is really with the raw varieties. In most of the studies using cocoa as a magnesium source, what is being used is raw cocoa and not the processed, cooked version.
White Button Mushrooms
White button mushrooms have been shown to have aromatase-blocking effects. Aromatase is the enzymatic compound that tends to precede the production of estrogen, so keeping it in check could help you drop estrogen levels while encouraging testosterone production.
In ancient times, it was common for strongmen to snack on garlic — and we may be getting closer to knowing why. Studies have shown that garlic has remarkable testosterone-level-boosting effects, as well as a strong ability to drop cortisol levels while pushing up nitric oxide levels. The result is something that not only helps your body produce more of a muscle-building hormone but also one that acts as a great supplement for bodybuilding exercisers. Just watch whom you breathe on after you munch on some, though.
Fermented Dairy Products
Sure, the first thing that comes to mind here is probably yoghurt, but do not be too quick to discount the many cheeses you can include in the category, too. Dairy has a lot of saturated fats that can help with testosterone production. It also has probiotic components that may very well help your body put out more of the hormone because of their salutary effects on overall health. Some studies have actually shown a positive correlation between the regular consumption of probiotics and testosterone production.