Testosterone is a hormone that has numerous health benefits, including increasing muscle growth and boosting the libido. Unfortunately, after the age of 30, testosterone levels start to decline. Although taking supplements is an option, a good alternative is to eat foods that have been scientifically proven to improve testosterone levels.
Liver
Required for proper vision, vitamin A might also help improve testosterone levels, according to research reported in the June 2004 issue of the journal of "Clinical Endocrinology." Researchers discovered that six months of vitamin A supplementation significantly increased testosterone levels in constitutionally delayed children. Scientists noted that vitamin A effects on testosterone were similar to that seen in testosterone therapy. Include rich sources of vitamin A such as liver a few times a week in your diet.
Wheat Germ
Jam packed with nutrients, wheat germ contains large amounts of the testosterone booster zinc. According to research published in the 1996 issue of the journal of "Nutrition," zinc deficiency is widespread throughout the world, and is associated with low testosterone levels. Researchers found that subjects supplementing with zinc experienced significant improvements in testosterone levels. Scientists suggest that zinc plays a critical role in testosterone production.
Sunflower Seeds
Cutting healthy fat, especially polyunsaturated fat, from the diet can negatively affect testosterone levels, according to research published in the 2000 issue of "Nutrition and Cancer." Researchers investigated the effects of saturated, monounsaturated, and polyunsaturated fats on testosterone levels. They found that polyunsaturated fat had the greatest effect on increasing testosterone levels. Therefore, incorporate polyunsaturated fats, such as sunflower seeds, as part of your regular diet.
Broccoli
Besides being loaded with vitamins and minerals, broccoli may have a positive impact on boosting testosterone. According to the Muscle and Body website, broccoli contains the compound indole-3-carbinol, which enhances testosterone's effects by reducing the strength of estrogen. Eat broccoli daily to promote testosterone production.
References
- Clinical Endocrinology: Vitamin A and iron supplementation is as efficient as hormonal therapy in constitutionally delayed children
- Nutrition: Zinc status and serum testosterone levels of healthy adults
- Nutrition and Cancer: Relationships Between Types of Fat Consumed and Serum Estrogen and Androgen Concentrations in Japanese Men
- Muscle and Body: Big Eats
