Testosterone is a key hormone to preserve muscle mass, sexual desire and metabolism. Men produce more testosterone compared to women, but both sexes need adequate amounts throughout their lifecycles. Low testosterone levels may be linked to diabetes, prostate disorders, osteoporosis and cardiovascular disease, according to Rick Cohen, M.D. in "Low Testosterone: The Unsuspected Epidemic." However, you may be able to restore and boost testosterone levels with the consumption of certain foods.
Zinc
Eat foods rich in zinc. Zinc participates in the conversion of prohormone androstenedione to testosterone. Persons with diabetes often have low levels of zinc, according to Phyllis Balch, CNC, author of "Prescription for Herbal Healing." Foods rich in zinc include dark meat chicken and turkey, oysters, yogurt, beef, cashews, almonds, baked beans, cheese and chickpeas. Incorporating these foods into your daily diet will provide sufficient zinc to help your body convert prohomones to testosterone.
Vegetables
Eat your vegetables. Especially cruciferous vegetables, like broccoli, Swiss chard, kale, cauliflower and cabbage contain indole-3-carbinol, which helps regulate estrogen metabolism and increases the hormone's excretion, according to Dr. Cohen.
Saturated Fat
Increase your intake of saturated fats. Cholesterol is produced from saturated fats, like those found in animal meats, coconut and palm kernel oil. When fat is limited in the diet, healthy cholesterol production can be hindered. When this occurs, states Dr. Cohen, testosterone production will decline. Making sure you obtain at least 10 percent of your daily fat calories from saturated fat should promote testosterone production.
Vitamin E
Include foods rich in vitamin E in your diet. Vitamin E may enhance testosterone by decreasing insulin interference with testosterone action, according to Shafiq Qaadri, M.D., in "The Testosterone Factor." Vitamin E-rich foods include sunflower seeds, blueberries, Swiss chard and other green leafy vegetables.
Omega-3 Fats
Add omega-3 fats to your diet. Pumpkin seeds, flaxseeds and cold water fish are rich in this essential fatty acid. According to Dr. Qaadri, omega-3 fats are crucial in testosterone production. Omega-3 fats need to be consumed in a one to one ratio with omega-6 fats found in chicken, turkey and beef. Alternating each meal with a food high in omega-3 and omega-6 fats will create the one to one ratio needed for healthy testosterone production.
Vitamin D
Increase your intake of Vitamin D-rich foods and sun exposure. Vitamin D is known as the sunshine vitamin because your body converts ultraviolet rays from the sun into vitamin D. When your body receives adequate amounts of vitamin D, testosterone's role in bone health is reduced and testosterone can exert its hormonal action where it is needed, as stated by Dr. Qaadri. Add vitamin D-fortified dairy products to your diet, such as low-fat cow's milk, cottage cheese, yogurt, almond and rice milks, salmon, sardines and cod.
References
- Eternity Medicine: Low Testosterone the Unsuspected Epidemic
- "The Testosterone Factor"; Shafiq Qaadri; 2006
- "Prescription for Herbal Healing"; Phyllis A. Balch, CNC; 2002
