8 FOODS THAT WILL BOOST YOUR TESTOSTERONE LEVELS
Testosterone is a steroid hormone produced by the testes and is responsible for the development of male sex characteristics. Most of us have decided we want more of this half way through that previous sentence. The rest are surely having trouble taming their overly manly chest hair and we won’t blame them for their lack of enthusiasm in this regard. For the ones who are intrigued, do read on.
WHY ARE HIGH LEVELS OF TESTOSTERONE BENEFICIAL?
Testosterone plays a key role in the health of men (and women), as it has anabolic effects. These include growth of muscle mass and strength, increased bone density, stimulation of height growth and bone maturation – in addition to virilising effects. Sustained low levels of testosterone can lead to obesity, brittle bones, muscle loss, low sex drive, moodiness, fatigue, erectile dysfunction and impotence.
WHAT HAPPENS WHEN YOU HAVE LOW TESTOSTERONE LEVELS?
- increased body fat
- decreased strength/mass of muscles
- fragile bones
- decreased body hair
- swelling/tenderness in the breast tissue
- hot flashes
- increased fatigue
- effects on cholesterol metabolism
- reduced desire for sex
- fewer erections that happen spontaneously, such as during sleep
- sleep disturbances
Luckily, you can increase your testosterone levels with the help of these foods and these are the items you should consider putting on your grocery list to help you boost your T-score.
FOR MORE ACTIVE SPERM: GRAPES
Eat a bunch of red grapes daily to give your own low-hanging fruit a boost: the skins contain resveratrol, which makes for hardier sperm. Chinese researchers found the equivalent of 500mg – roughly the amount in 5-10g of grape skins – was enough to raise testosterone levels and improve epididymal motility (your sperm’s ability to swim).
TO CLEAR YOUR PIPES: AVOCADO
LDL cholesterol doesn’t just clog arteries – it leads to erectile dysfunction and a lack of flow in the downstairs department, too. Penn State University researchers found men with high intakes of monounsaturated fat – try avocado, nuts and vegetable oils – had lower LDL cholesterol and more testosterone. Try half a mashed avocado spread on a bagel, topped with shreds of smoked salmon.
FOR A HIGHER SEX DRIVE: TUNA
Tuna’s ‘fragrance’ may not be ideal for a first date, but its vitamin D content is. A study found that the vitamin bolsters testosterone by up to 90%, slashing levels of libido-killing chemical Sex Hormone-Binding Globulin (SHBG). A can of tuna contains 100% of your RDA
TO FIGHT IMPOTENCE: PROMEGRANATE
Some say it was the Biblical forbidden fruit, and old Adam could have done a lot worse. The International Journal of Impotence Research reports that 47% of impotent men found their condition improved after a daily glass of antioxidant-rich pomegranate juice. You don’t need a serpent to tell you that’s a good thing.
FOR MUSCLE MAINTENANCE: GARLIC
Garlic contains allicin, a compound that lowers levels of ‘stress hormone’ cortisol. Cortisol competes with testosterone for the same sites within muscle cells. Ditch the cortisol, then the testosterone can get to work. Garlic’s more potent uncooked.
FOR A HORMONE BOOST: EGGS
Eggs really do have a sunny side. The yolk’s cholesterol is the precursor for testosterone. Don’t worry about your heart, a study found that study subjects could eat three eggs a day without affecting cholesterol levels.
FOR BETTER BLOOD FLOW: HONEY
For extra buzz in the bedroom, dip into honey. It contains the mineral boron, linked to high testosterone. Honey is also rich in nitric oxide. This is key in opening up blood vessels that create erections. Four teaspoons of honey can boost nitric oxide levels by 50%.
FOR A LEAN PHYSIQUE: MILK
Fat blokes have more oestrogen. Cut the blubber by boosting your testosterone levels with milk: its amino acids boost production of anabolic hormones, which in turn build muscle and trim fat.
TO FLUSH OUT FEMALE HORMONES: CABBAGES
King of the veg patch, cabbage is full of a chemical called indole- 3-carbinol, which rids your blood of girly hormones. Healthy men took 500mg daily for a weekin a study and their oestrogen levels halved, making testosterone more effective. It’s time to become more of a man at meal times.