testesterone

TESTOSTERONE: BOOST your TEST with these FOODS

Testosterone: Raise Your Levels Of This Vital Hormone With These Top 10 Test Boosting Foods

Testosterone is one of many factors involved in the development of muscle bulk and strength. Testosterone increases neurotransmitters, which encourage tissue growth. It also interacts with nuclear receptors in DNA, which causes protein synthesis. Testosterone increases levels of growth hormone. That makes exercise more likely to build muscle. Testosterone increases bone density and tells the bone marrow to manufacture red blood cells. Men with very low levels of testosterone are more likely to suffer from bone fractures and breaks. Testosterone also plays a role in fat metabolism. Hear the words low testosterone (or “low T”) and you probably think “men’s health.” But women actually need small amounts of testosterone, too, as part of the mix of hormones that keep mood, energy levels, sex drive, and bodily functions working smoothly.

Stress, inactivity among other things can all lead to low T levels, but eating the wrong foods is testosterone’s No. 1 enemy.
Here are a list of foods that may actually help you raise your natural testosterone levels:

 

 

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Beans

What’s Inside:
Protein, fiber, zinc

Facts:
Beans pack a bigger shot of zinc than any other member of the veggie family; some (like baked beans) even rival the zinc content of red meat. Add that to a food that’s high in protein and fiber and low in fat, and you have a winning combination.
How To Get It:
Baked beans, lima beans, navy beans and kidney beans are all good choices. Canned versions are as nutritious as dry.

 

 

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Broccoli

What’s Inside:
Indole-3-carbinol, fiber

The Facts:
In a clinical study, indole-3-carbinol cut the largely female hormone estradiol in half for men. Broccoli contains high levels of indoles food compounds that help reduce bad estrogen.
How To Get It:
Eat as many servings of broccoli as you can stomach.

 

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Brussels Sprouts

What’s Inside:
Indole-3-carbinol, fiber

The Facts:
Just like Broccoli there are indoles that cut estrogen and are high in fiber.
How To Get It:
Hold your nose and power them down.

 

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Cabbage

What’s Inside:
Indole-3-carbinol, fiber

The Facts:
In addition to exhibiting the same estradiol-restricting properties as other cruciferous vegetables, cabbage is high in fiber. Fiber is great for controlling weight, keeping you fuller longer, and with lowered weight comes lowered estrogen .
How To Get It:
Load up that fat-free brat with sauerkraut and have a side of slaw just go easy on the mayo.

 

 

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Cottage Cheese (1% Milk Fat)

What’s Inside:
Protein with very little fat

The Facts:
One cup of 1% cottage cheese has more protein and less fat than a serving of lean beef or chicken. Have it as a snack or with a meal for testosterone-boosting potential.
How To Get It:
Eat 1 cup of cottage cheese each day.

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Eggs

What’s Inside:
Protein, Cholesterol

The Facts:
Eggs are a great source of Protein. They also are a good source of cholesterol. Cholesterol is responsible for the formation and production of many hormones including testosterone in the body. Careful to keep you cholesterol levels in check as to much can cause health issues such as heart disease and stroke. Be sure to check your with doctor to make sure your cholesterol levels are in check.

How To Get It:
Start your day with 3-4 whole eggs cooked in olive oil or fat-free cooking spray.

 

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Lean Beef

Some Nutrition Facts:
Protein, iron, magnesium, zinc, saturated fat

The Facts:
Beef specifically offers the added benefit of high protein and zinc two nutrients key to optimizing testosterone and muscle-building potential in one source. And while you don’t want too much saturated fat in your diet, you require some to produce testosterone.

How To Get It:
Grill or broil a lean cut of steak a few times a week.

 

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Poultry

What’s Inside:
Protein and little fat

The Facts:
High-protein diets have a positive impact on muscle mass and thus testosterone levels while high fat seems to have the opposite effect. Chicken and turkey lack high zinc levels, their protein-to-fat ratios make them important to your diet.
How To Get It:
Roast or grill skinless, boneless portions of turkey or chicken several times a week. Or choose chicken meat balls and turkey cold cuts for lunch.

 

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Oysters

What’s Inside:
Protein, magnesium, lots of zinc

The Facts:
Along with increasing your physical endurance, oysters pack more zinc than almost any other food source just six gives you almost seven times the RDA and zinc plays a key role in muscle growth and testosterone levels.
Eat a serving of oysters once a week, raw, cooked or canned but preferably not fried.

Key Notes:
Avoid high-glycemic carbs
Studies show carb-rich foods high on the glycemic index can negatively affect your testosterone level.
Think protein & fats
High-protein and moderate-fat foods are crucial for enhancing testosterone and, as a result, building muscle. Make these foods the building blocks of your diet

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