Testosterone is a sex hormone that plays a dominant role in health. Maintaining healthy levels of testosterone is essential for gaining muscle mass, improving sexual function and boosting strength.
Not to mention, alterations in testosterone levels have been associated with several health conditions, including obesity, type 2 diabetes, metabolic syndrome and heart problems.
While many factors are involved in the regulation of testosterone, a healthy diet is key to keeping levels in check and preventing them from dropping too low.
Foods that Increase Testosterone Level
1. Cruciferous Vegetables
This group of veggies includes cauliflower, cabbage, Brussels sprouts, kale, cress, bok choy, and broccoli. All of these have been found to contain indole-3-cardinal. In studies, these compound observed reading estrogen level in men. This allows to testosterone production function more be effective.
2. Red Grapes
The skins of red grapes contain restorative, a proven aromatic inhibitor. The aromatase is an enzyme that converts testosterone and other androgens into estrogen. Consuming grapes and other sources of resveratrol (red wine) support testosterone levels.
Egg yolks contain pure healthy-cholesterol, which is a basic building block for testosterone. Recent studies have been demonstrated eggs do not posse health threat perpetrated for so many years. Plus, eggs provide the excellent source of vitamins, minerals and protein needed for overall health and well being.
The omega-3 fatty acids and protein both support testosterone levels, but that’s not how it made this list! Salmon has the highest standards of vitamin D than any other fish. The reproductive male system required vitamin D for health and proper function. The researcher has contemplated a significant increase in testosterone levels in men supplementing with vitamin D compared to those who did not. So in addition to the protein and necessary fatty acids, salmon offers a healthy substitute proven to testosterone.
5. Olive Oil
It’s sure great for the heart, tasty and a generally accepted component of a healthy diet. It is also been shown that regular consumption has a positive effect on a man’s testosterone. The r recent study found men placed on a diet, including daily consumption of olive oil, experienced significant increases in testosterone levels.
Loaded with more protein than any other plant-based food, seeds also contain high levels of zinc and iron. All of these nutrients contribute to testosterone production. They also support whole body health, which augments their all-around effectiveness in testosterone production.
Onions may provide many health benefits, from supporting the heart or slimming the waistline. They are also good sources of several nutrients and antioxidants.
Also, onions may increase levels of testosterone. In this study with a rat model, researchers found intake that a daily of fresh onion juice for four weeks significantly increased serum total testosterone levels.
8. Pumpkin Seeds
What makes these seeds so good for the prostate also makes them an excellent food for testosterone support. There are packed full of zinc, magnesium, and healthy fat, all necessary for the body to produce and support healthy testosterone levels.
The pomegranate is an age-old symbol of fertility and sexual function, and its antioxidant levels may support heart health and stress reduction.
Also, the results of a study from 2012 indicate that pomegranate may boost testosterone levels in men and women. Sixty healthy participants drank pure for pomegranate juice for 14 days, and researchers the levels of testosterone in their saliva three times a day.
In the end of the study period, both male and female participator displayed an average 24 percent increase in salivary testosterone levels. They also experienced improvements in mood and blood pressure.
Nuts are the great source of many essential nutrients, include-fiber, heart-healthy fat and minerals like folic acid, selenium and magnesium. It can full of zinc, B vitamins, and protein, nuts provide the vitamins, minerals and important compounds necessary to create testosterone. Look specifically for almonds, Brazil nuts, cashews, walnuts, pecans and peanuts.
In the Additionally, some studies suggest the certain types of nuts may decrease testosterone levels. One small study in 31 women with polycystic ovary syndrome showed that walnuts and almonds increased levels of sex hormone binding globulin (SHBG) by 12.5% and 16%, respectively. Nuts are also generally high in polyunsaturated fatty acids, which have been associated with decreased testosterone levels in some studies.
Foods That Lower Testosterone Levels
Perhaps most well-known for its powerful stomach-soothing properties, some research suggests that mint could cause a dip in testosterone levels. In particular, spearmint and peppermint — two herbs that hail from the mint family of plants — have been shown to have a direct impact on testosterone.
One 30-day study in 42 women showed that drinking spearmint herbal tea daily caused a significant decline in testosterone levels. Similarly, an animal study found that administering important spearmint role to rats for 20 days resulted in reduced testosterone levels.
Meanwhile, another animal study noted that drinking peppermint tea altered hormone levels in rats, leading to a decrease in testosterone, compared to a control group. However, most of the research on mint and testosterone focuses on women or animals. High-quality human studies focusing on both genders are needed to assess how mint affects testosterone levels in both men and women.
2. Licorice Root
Licorice root is an ingredient commonly used to sweeten candies and beverages.
It’s also a popular natural remedy in holistic medicine and often used to treat everything from chronic pain to persistent coughing In recent years, several studies have found that licorice may also influence hormone levels potentially leading to a decline in testosterone over time.
In one of the study, 25 men consumed 7 grams of licorice root daily, which caused a 26% drop in testosterone levels after just one week. Another small study showed that licorice might reduce testosterone levels in women as well, reporting that 3.5 grams of licorice daily decreased testosterone levels by 32% after just one menstrual cycle. Keep in mind that this applies to licorice root rather than licorice candy, which often doesn’t contain any licorice root.
3. Vegetable Oil
Many of the most common vegetable oil, including canola, soybean, corn and cottonseed oil, are loaded with polyunsaturated fatty acids. These fatty acids are usually classified as a good source of dietary fat, but they may also decrease testosterone levels, as several studies have suggested. One study in 69 men showed that frequently consuming polyunsaturated fats was associated with significantly lower testosterone levels.
Another study in 12 men looked at the effects of diet on testosterone levels after exercise and reported that polyunsaturated fat intake was linked to lower levels of testosterone. However, recent research is limited, and most studies are observational with a small sample size. More high-quality studies are needed to examine the effects of vegetable oils on testosterone levels in the general population.
Flax is packed with heart-healthy fats, fiber and various essential vitamins and minerals. Also, some research shows that it may cause a decrease in testosterone levels. This is because flax seed is high in lignans, which are plant compounds that bind to testosterone and force it to be excreted from your body.
What’s more, flax-seed is rich in, which may be linked to a decrease in testosterone as well In one small study in 25 men with prostate cancer, supplementing with flax seed and decreasing overall fat intake was shown to reduce testosterone levels significantly.
Similarly, a case study reported daily flaxseed supplements decreased testosterone levels in a 31-year-old woman with poly cystic ovary syndrome, a condition characterized by increased male hormones in women. However, more large-scale studies are needed to evaluate the effects of flax-seed on testosterone levels further.
While joying the occasional glass of wine with dinner has been linked to health benefits, studies show that excessive alcohol that intake could cause lower testosterone level to plummet, especially in men.
A study in 19 healthy adults in showed that consumed 30-40 alcohol per day, which equates to about 2-3 standard drinks, decreased testosterone level in men by 6.8% three weeks. Another study reported that acute alcohol intoxication was associated with an increase in the testosterone level for women but decrease level in men. However, the evidence is not complete clear-cut when it comes to the effect of alcohol for testosterone.