Testosterone is a critical hormone, especially for men. It supports functions such as maintaining bone and muscle strength, growing hair, and boosting mood and energy levels.
For many men, what’s more, vital is that testosterone regulates sex drive, erection, and sperm production. It fuels male masculinity, to say bluntly.
For those looking to improve their athletic performance and physique, testosterone levels are a crucial one to watch too. It’s a hormone that dictates where your body fat accumulates and how much muscle mass and strength you can attain.
There are many factors that can cause influence and decrease your testosterone levels. Some are lifestyle choices including alcohol consumption and sleep. While others like aging, injury, and illness are inevitable that could have a negative impact.
Amongst that, aging is a definite influencer, chipping away about a 1% decline in the total testosterone levels (“T levels”) after age 40.
Whether you are hitting the age or simply noticing some signs of low T-levels, it pays to add some testosterone-boosting foods into your diet.
While these foods are rich in nutrients that help boost testosterone and serve to maintain the optimal T-levels, they are no magic pill.
Be sure to lead a healthy lifestyle with adequate sleep, a healthy dietary pattern, and exercise.
Together, they play a significant role in maintaining the optimal testosterone levels for men.
Here are the 5 best testosterone-boosting foods men should eat.
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1. Egg Yolks
Egg yolks contain a high level of vitamin D, a nutrient that supports testosterone production. Not to mention, egg yolks are full of healthy fat and protein, which help with the development of lean muscle mass.
Egg yolks compared to egg whites have a mineral called selenium. Selenium works as an antioxidant in the body and is linked to higher testosterone levels in one study.
Zinc is an essential nutrient for sperm production and reproductive health.
Zinc can be found abundantly in humans; however, it’s one element the human body cannot store. So dietary intake of zinc is ever more essential, especially since fertility is concerned.
Legumes, meat, and even seeds contain zinc, but one food that’s rich in this mineral is oysters.
Per serving (3oz), oysters have more zinc than any other food, earning a legit place on this list.
In fact, raw oysters contain 32mg of Zinc per serving, which amounts to 291% of the daily recommended intake.
3. Sirloin Steak
Here is another food for zinc intake in case you are not into raw oysters or shellfish for the sake.
Not nearly as much as oysters, but sirloin steak contains 3.2mg of zinc per 3oz serving.
That fulfills 35% of your daily recommended intake.
Other food sources such as breakfast cereals, oats, and pumpkin seeds all contain a few milligrams of zinc in each serving.
If you regularly combine these food sources, zinc in sirloin steak may be sufficient in preventing zinc deficiency.
4. Berries and Pomegranate
Berries and pomegranate are full of antioxidants, and they are popular amongst women for their anti-aging benefits.
But don’t brush them off as something only women can use for their glowing skin and youthful look.
Antioxidants in berries are also essential in preventing oxidative damage to testosterone-producing cells.
One study on pomegranate juice supplementation saw this association.
They found that supplementation of pomegranate helped protect testosterone-producing Leydig cells from oxidative stress.
They also saw an increase in testosterone levels in the same study.
Not to mention, antioxidants are effective in reducing obesity-induced inflammation.
5. Fatty Fish
Many of us are aware of the health benefits of fish. But for certain health benefits, it’s recommended that men eat fatty fish specifically.
Fatty fish is fish like mackerel, trout, sardine, and salmon.
It’s the type of fish that contains loads of omega-3 fatty acids that are beneficial to your mood, brain, and testosterone.
One 2012 study saw that omega-3 supplementation leads to increased antioxidant activity in the seminal fluid. The same research also indicated that it saw an increase in semen count, motility, and morphology.
These foods contain nutrients that are critical in sperm quality and testosterone production. Some may even contain those nutrients in a high dose like oysters.
But the approach that would have the biggest impact on your T-levels and fertility is the adoption of an eating pattern that is rich in healthy foods.
Rather than treating each food as a magic supplement, looking at your diet as a whole is more effective.
Also, be sure to add exercise, quality sleep, and a healthy lifestyle as your overall approach to better T-levels.