Testosterone levels in men decrease as they age, beginning around age 30. This steroid hormone controls hair growth, blood flow, bone and muscle strength, and the sex drive.
However, there are foods that men can consume to add a boost to their testosterone production.
Here are 10 foods you're not eating enough if your testosterone is flagging.
1. Eat This, Not That! contributor Cecelia Smith said whole eggs
— yes, the yolks too — are loaded with "aspartic acid, an amino acid that triggers production of testosterone."
2. According to BodyBuilding.com
, amino acids in whey protein found in ricotta cheese can restrict the production of cortisol, testosterone's natural enemy. So, "leave the gun, take the cannoli" when you need to feel more like a man.
3. Scientists have added some credibility to oysters' reputation as an aphrodisiac
since finding that the slimy mollusks are packed with zinc, which is crucial to the maintenance of testosterone production.
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There are several nuts that provide lean protein and good fats to keep you trim, but Fat-Burning Man suggests Brazil nuts
as a testosterone booster, because Brazil nuts combine selenium and arginine. Selenium is a key mineral in testosterone production and arginine is a male-enhancing amino acid, making them a potent tag-team.
Eating cabbage is like putting Al Bundy in charge of the bloodstream, intent on kicking out the females — in this case, the steroid hormone estrogen. According to Men's Health
, "cabbage is full of a chemical called indole-3-carbinol, which rids your blood of girly hormones. ... making testosterone more effective."
Researchers in the U.K. discovered that pomegranates could boost a man's testosterone significantly, according to the San Francisco Chronicle
. The men who participated in the two-week study saw impressive gains in their testosterone levels just by drinking a glass every day. No wonder the pomegranate was forbidden fruit.
Given that cortisol has a detrimental effect on testosterone production, the No. 1 cortisol reducer for Ali Kuoppala at Anabolic Men is wild salmon
. Kuoppala stresses that your twice-weekly servings of salmon be wild-caught, because fish fresh off the farm is likely "fed with soy pellets and is highly estrogenic."
Tuna also contains healthy omega-3 fatty acids but carries a much higher risk of mercury contamination than salmon. Adding to its usual toxic side effects, mercury has also been linked to weakened testosterone levels.
Salmon, according to MSN, is also useful in reducing SHBG
— sex hormone binding globulin — in the blood, which "renders testosterone useless."
Drink some ginseng tea for Low-T. According to at least one study, ginseng was linked to "significantly increased blood testosterone levels." In the July 2013 issue of Spermatogenesis
, Chinese researchers Kar Wah Leung and Alice Wong published the results of their study that showed ginseng's impact on sexual efficacy.
"Data from animal studies have shown a positive correlation among ginseng, libido, and copulatory performances, and these effects have been confirmed in case-control studies in humans," they concluded.
Ginseng is commonly available in varieties of teas, bottled, bagged, or loose leaf.
9. Extra virgin olive oil has been shown to boost testosterone levels,
among its many other known health benefits. Olive oil is probably one of the easiest foods to inject into a diet as it can be consumed raw or used in cooking.
10. According to Livestrong.com
, "Avocados are rich in testosterone-friendly vitamin B6 and folic acid." Assuming the avocado supply from California doesn't dry up, dip your chips in guacamole instead. Or, grill some salmon, make a citrus vinaigrette dressing, and mix together with an avocado and some baby spinach leaves to make a powerhouse salad.
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