Eat to boost your testosterone

With more testosterone in your body, you have more energy and feel more competitive. Add to that the benefit of increasing muscle mass and libido—who wouldn’t want more?

Men's Health

Sonia Chartier

15 December 2016

While it’s one thing to want it, it’s yet another to know what to eat!

Of course, don’t expect your testosterone levels to jump just because of a change in diet. That would be too easy!

  • First, you have to do enough exercise to burn off that belly fat: the more extra weight you carry, the less testosterone you produce.
  • Second, relax! When you’re stressed out, your body produces an anti-testosterone hormone.
  • Third, get enough sleep, because that’s when your body produces testosterone. If you’re doing all that, then go ahead and eat!

What to eat

Believe it or not: fat and cholesterol! Yay! Finally some good news, you say. But watch out: we’re not talking about deep-fried foods and steak fat. Good fats facilitate the production of testosterone, which is synthesized by cholesterol. But before you start wolfing down junk food, consider that if your arteries clog up, your heart will suffer and you’ll be tempting diabetes, none of which is to your advantage.

And there’s more than just good fats and cholesterol; you also need key nutrients including zinc. Make sure to get the following in your diet:

  • Omega 3 fatty acids: you’ll find them in fatty fishes (salmon, sardines, mackerel) and cod liver oil
  • Good oils: high-quality olive and flax-seed oils.
  • Nuts: almonds, Brazil nuts, pecans, etc.
  • Avocados: the perfect fatty vegetable
  • Sunflower seeds for their essential fatty acids and vitamin E, zinc and selenium. In fact, other seeds are great for you too: pumpkin, flax and so on.
  • Spinach, broccoli and other cruciferous vegetables are good sources of zinc: cauliflower, Brussels sprouts, kale, kohlrabi, rutabaga…
  • Seafood and liver are also good sources of zinc.
  • Eggs: both the yolk and the white! Eggs are full of amino acids, vitamins and minerals. The cholesterol and fat in eggs are concentrated in the yolk, while the white is high in protein.
  • Beef is a good source of protein and zinc.
  • Oysters for the zinc they contain. They’re also believed to be an aphrodisiac.
  • Raw garlic and onions contain allicine, which has a beneficial effect on luteinizing hormone, which in turn stimulates testosterone production. Just try not to breathe on anybody after you eat.

These foods are easy to include in your everyday diet. It’s also a snap to add avocado and a handful of sunflower seeds to your salads, and remember to use good oils in your dressing. If you’re not a fan of vegetables, season them well and eat them at the start of your meal when you’re starving, saving the meat for last.

If you’re determined to boost your testosterone levels, enough to down sardines and raw garlic on a bed of Brussels sprouts, that’s great. But don’t be surprised if your friends and family say they understand but find excuses not to join you for dinner.

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