Testosterone is primarily a male sex hormone, although women have some of it too. It’s a steroid hormone made by testicles in men and ovaries in women.
Both genders need healthy levels for many reasons, including sexual wellness, general health, disease risks, and body composition, especially in terms of muscle mass.
Chronic illnesses and ageing can both make you lose testosterone, and hypogonadism is the specific name for low T. There are treatments available, but you can address it through a diet involving the following 7 testosterone-boosting foods. Zinc and Vitamin D are both nutrients crucial for generating testosterone, and many of these foods have one or both in abundance.
1) Fortified Cereals
No matter how much of a rush you might be in the morning, it’s precisely when you can start taking in foods that will boost your testosterone levels. Fortified cereals can help if you’re pressed for time, but also if you’re being told to keep your blood cholesterol in check. Some kinds of cereal are fortified with extra Vitamin D along with other various heart-healthy nutrients. Give your day and your hormones both a jump start with a bowl of fortified cereal.
2) Low-Fat Milk Featuring Vitamin D
Are you going to eat that bowl of fortified cereal dry? Probably not. Milk is a good source of both calcium and protein, but the Vitamin D content can also help with maintaining healthy testosterone levels. Try to pick skim or low-fat versions though. You’ll get all the same nutrition but not so much saturated fat.
3) Egg Yolks
This is another breakfast option if you have a bit more time or want something different. The yolks of eggs are rich in Vitamin D. Cholesterol from eggs has certainly gotten a bad reputation over the years, but egg yolks specifically are far more nutritious than egg whites, the kind of cholesterol in egg yolks can possibly help you out with your low testosterone. So long as your doctor hasn’t identified preexisting issues with cholesterol, it’s safe for you to eat one egg each day.
4) Tuna
Moving on to lunch, and maybe dinner, look at tuna. It’s again rich in that ever-necessary Vitamin D. It’s also rich in protein, low in calories, heart-healthy, and known to make you live longer and make more testosterone. You can get it fresh or canned, but either way helps because just a single serving of tuna helps fulfil your daily needs for Vitamin D. If you’re not a tuna fan, then you might want to consider other possible fish sources for Vitamin D like sardines or salmon. Just remember that moderation is essential, because mercury is in a lot of seafood, so just aim for two to three servings each week. Tuna works well in sandwiches, salads, and many other quick and easy lunch ideas.
5) Beef
This one can be tricky. It’s tasty, without a doubt. However, eating too much red meat can lead to real health issues, particularly in terms of cancer risk. Colon cancer, in particular, is noted, and beef has far more fat than poultry in general. Still, some beef cuts do have nutrients which can help you boost your testosterone levels. Chuck roast and ground beef have zinc, while beef liver itself is a great source for Vitamin D. Don’t eat this every day, and try to only pick lean cuts in order to keep the animal fats in moderation.
6) Oysters
These are a great source of zinc, which is particularly essential through puberty. However, it also helps keep adult hormone levels where they should be. Anyone battling low T could stand to benefit from increasing their intake of zinc if they’re deficient in it.
7) Shellfish
Rounding out the seafood options could include occasional servings of lobster or crab, which might just do your testosterone levels a bit of good. That’s again thanks to the zinc content. Want a surefire winner? The National Institutes of Health suggests Alaskan king crab. A 3-oz. serving has almost half of the zinc you need each day.
Want something good to pair with these 7 testosterone-boosting foods? Consider beans. If you want to get zinc and Vitamin D at the same time, look at black, white, and kidney beans. You can get those same nutrients from baked beans, but depending on the recipe, the sugar and calorie content might be a bit high.