According to Harvard associate professor Abraham Morgentaler, M.D., “testosterone is what makes men, men.” It is responsible for many male characteristics, such as a deep voice, larger muscles, and the development of facial and body hair. It stimulates the growth of genitals during puberty, plays a role in sperm production, fuels libido, and contributes to normal erections. It also fosters the production of red blood cells, boosts mood, and aids cognition.
Because of its important role, in recent years, many men have been looking for ways to boost their testosterone levels. Unfortunately, this search led a large amount of men turn to testosterone supplements. But the problem with supplements is that, more often than not, they simply don’t work. Really! However, there is a way to increase natural testosterone levels. And that’s by modifying your diet. Here are some of the best testosterone boosting foods.
Vitamin D helps the body absorb calcium and iron, strengthens the immune system, and aids many other physiological functions – including testosterone production. According to one study, low testosterone levels and a vitamin D deficiency were found to be linked. This means that, by boosting vitamin D levels, you may be able to indirectly boost your testosterone levels.
Vitamin D is found in very few foods, and sunlight exposure is the primary source of vitamin D for the majority of people. This means that supplements are often the best way to go.
Chinese researchers found that eating red grapes on a daily basis (approx. 5-10g a day) helped raise testosterone levels and improve epididymal motility (your sperms’ ability to swim). It is the skin of the grape that contains the good stuff – resveratrol. Resveratrol is also found in blueberries, raspberries, mulberries, and senna.
High-quality carbohydrates are incredibly important for testosterone production. But, since grains can create problems with gluten (which can increase prolactin levels – a chemical that isknown to have an inverse relationship with testosterone), potatoes can be great gluten-free carb for those looking to boost testosterone levels. Sweet potatoes, white potatoes, russets, red potatoes, purple potatoes – whatever. They’re all great, so grab a bag next time you go shopping.
Dietary fat is known its ability to boost testosterone levels, and nuts are known to be high in healthy fats. Saturated fatty-acids (SFAs) are the best fats for boosting testosterone, and macadamia nuts are stuffed full of them.
Coffee, for many people, provides an essential daily caffeine boost. However, coffee also helps boost testosterone levels. It does this by raising cAMP (or cyclic adenosine monophosphate) levels, which leads to higher and more concentrated testosterone production. Testosterone boosting needn’t be a chore. By supplementing your diet with these foods, you will feel healthier and improve your chances of boosting testosterone levels.