If you want to increase your testosterone levels then some of the foods you want to eat are salmon, eggs, broccoli and pumpkin seeds.
Testosterone is a steroid hormone that your body manufactures, it is not actually found in food. However there are some nutrients that are necessary for the manufacturing process. It is by eating these foods that we can help to naturally increase our testosterone levels. The nutrients required include cholesterol, Vitamins A, B5 & C, Zinc, Essential Fatty Acids & Boron.
Testosterone is actually made from cholesterol which is why it is important to have some in the diet. A good source of cholesterol that will not inhibit the manufacture of testosterone is egg yolks, full fat dairy products & red meat.
The majority of testosterone is manufactured in the testes, smaller amounts are produced in the ovaries and the adrenal gland. One of the key vitamins essential for the normal functioning of reproductive organs is Vitamin A. Good food sources of Vitamin A are liver and fish liver oils. Best sources of beta-carotene (which converts to Vitamin A in the body as needed) are carrots and green leafy vegetables.
Zinc forms part of many essential enzymes including those that are responsible for testosterone production. An experiment at Wayne State, Detroit in the 1980s showed how important zinc's role in testosterone production is. The human subjects were all made zinc deficient then tested, their blood levels of testosterone immediately plummeted. Then they were given zinc supplements which promptly restored the testosterone levels to normal. Best food sources are meats, eggs and seafoods.
Boron is a trace mineral which has been shown to be essential in hormone manufacture including testosterone. Sources include soybeans, prunes, raisins, almonds and dates.
Vitamin B5 is essential in the body to make your steroid hormones such as testosterone. Sources of Vitamin B5 include eggs, fish, shellfish, poultry, soybeans, lentils, avocado and sweet potatoes.
Essential Fatty Acids
Essential Fatty Acids, like cholesterol, are essential for testosterone production. The best sources of Essential Fatty Acids are flax seed oil, fish oils, pumpkin seeds, walnuts and soybeans.
Vitamin C has an important role in a chemical reaction on the adrenal gland which basically allows more of the body's pregnenolone available for conversion to testosterone. Although it is not proven that the conversion occurs several studies examined by the Colgan Institute have shown that high pregnenolone levels produce high testosterone levels. The best sources of Vitamin C are citrus fruits and leafy green vegetables.
Sample Testosterone Friendly Menu
A whole egg omelet with tomatoes and bell peppers accompanied with orange juice
An apple accompanied by a handful of a mixture of almonds, walnuts and pumpkin seeds.
A salmon steak accompanied by a salad that includes leafy greens, carrots, tomatoes and peppers and a tablespoon of flaxseed oil as a dressing.
Full fat yoghurt with a few blueberries
Sweet potato pasta accompanied by a mix of seafood in a creamy source.
Steak on a bed of sweet potato mash with broccoli and cauliflower florets.
Follow this with a refreshing lemon sorbet.
So if you want to increase your testosterone whether it's to help with your libido, fertility or to increase muscle mass, strength and all around energy try the meals above.
For more information:
Optimum Sports Nutrition, Dr Michael Colgan
The New Nutrition, Dr Michael Colgan