From building muscle to increasing libido, testosterone is a potent hormone responsible for a plethora of benefits. Although supplements are frequently the first choice to increase testosterone levels, they are often accompanied by unwanted side effects. Eating the right foods can elevate testosterone levels without the side effects.
Honey
Honey contains large amounts of the flavonoid Chrysin, which has been shown to have positive effects on testosterone levels, according to research published in the “Journal of Steroid Biochemistry and Molecular Biology.” Chrysin inhibits aromatase, an enzyme that is required to synthesize the hormone estrogen. Excessive levels of estrogen have been associated with reduced testosterone levels. Keeping estrogen low elevates testosterone levels. In addition, Chrysin's ability to block aromatase activity was comparable to aminoglutethimide, a pharmaceutical aromatase inhibitor.
Oysters
In a study reported in the “Archives of Andrology,” researchers investigated the effects of zinc supplementation on testosterone levels in patients with infertility that had lasted more than five years. Scientists found that zinc supplementation significantly increased testosterone levels in subjects. Include zinc-rich foods such as oysters a few times a week in your diet to boost testosterone.
Walnuts
Researchers analyzed the relationship between the type of fats and testosterone levels in 69 Japanese men. Subjects consumed either saturated, monounsaturated, or polyunsaturated fat. It was found that testosterone levels were higher for subjects consuming only polyunsaturated fats, such as those found in walnuts, and not for monounsaturated or saturated fats, according to a study reported in the journal of “Nutrition Cancer.”
Garlic
Garlic shows promise as a testosterone-boosting food. According to the “Journal of Nutrition,” subjects following a protein-rich diet with garlic powder significantly improved their testosterone levels compared to those following the same diet devoid of garlic powder. Scientists suggest that garlic enhances the secretion of luteinizing hormone, which stimulates the testes to produce testosterone.
References
- Journal of Steroid Biochemistry and Molecular Biology: Flavonoid Inhibition of Aromatase Enzyme Activity in Human Preadipocytes
- Archives of Andrology: Effect of Zinc Administration on Plasma Testosterone, Dihydrotestosterone, and Sperm Count
- Nutrition and Cancer: Relationships Between Types of Fat Consumed and Serum Estrogen and Androgen Concentrations in Japanese Men
- Journal of Nutrition: Garlic Supplementation Increases Testicular Testosterone and Decreases Plasma Corticosterone in Rats Fed a High-Protein Diet
