Testosterone is a sex hormone produced in the body. Among other functions, it is responsible for promoting muscle development. While it is not found naturally in foods, certain foods can help increase the production of testosterone. With a careful diet plan, you can raise your testosterone level and thus increase your muscle development.
Zinc
Zinc is an essential mineral responsible for many important functions of the body, including regulation of testosterone. A study from Wayne State University School of Medicine stated that zinc plays an important role in modulating testosterone level, specifically increases it. Foods rich in zinc are meat, seafood, eggs, wheat bran, cheese, oysters, seeds and Brewer's yeast. Zinc is more effective when taken in combination with vitamin A, calcium and copper.
Vitamin A
Vitamin A is important for testosterone production and also helps with protein utilization, thereby helps with muscle building. Food rich in vitamin A include eggs, hard cheese, live, cod liver oil, beef and lamb.
Vitamin D
Vitamin D directly influences testosterone level. The major source of vitamin D is sun exposure to the skin. There are very few food sources of vitamin D. They include milk, fatty fish and breakfast cereal.
Fat
Fat is important for hormonal production. Studies have shown that fat increases testosterone level. Focus on healthy fat such as Omega-3 fatty acid, which can be found in fatty fish like mackerel, herrings, sardines, tuna and salmon. Other good sources of fat include nuts, olive oil and seeds.
While increasing your healthy fat intake, do not go overboard with calories intake. Being overweight can decrease your testosterone level. A moderate-fat diet with about 30 to 40 percent calories from fat is appropriate.
Protein
Protein can be found in meat, dairy and vegetables such as soy. Protein from meat has shown to help increase testosterone level. It includes red meat, poultry, fish and lamb. Protein from vegetable source such as soy, however, can decrease testosterone level. Soy products increases level of estrogen, the female hormone that has a negative effect on level of testosterone. A study has shown that elite athletes are mostly meat-eaters rather than vegetarians.
