Found in both females and males, but predominantly in adult males, the hormone testosterone is vital for overall health and sexuality. It not only boosts muscle strength and mass, but it also increases sex drive. Although testosterone supplements are an option, a better and safer alternative is to increase the consumption of specific foods that have been scientifically proven to amplify testosterone production in the body
Onion
Allium cepa, known as onion, has shown a beneficial effect on testosterone levels, according to research reported in the February 2009 issue of the journal of Folia Morphologica. Subjects ingested fresh onion juice or a placebo for 20 days. Researchers discovered that the fresh onion juice group had significantly higher testosterone levels compared to the placebo group. Scientists noted that the onion stimulated the release of the luteinizing hormone, which signals the testes to ramp up testosterone production.
Salmon
Researchers investigated the relationship between vitamin D and testosterone levels, according to the research published in the August 2010 issue of the journal Clinical Endocrinology. They observed that subjects with sufficient vitamin D levels had higher testosterone levels and lower concentrations of sex hormone-binding globulin, also called SHBG, compared to those deficient in vitamin D. SHBG binds to testosterone in the blood and makes it inactive or unavailable to be used by the body. Therefore, keeping SHBG levels low enhances testosterone's effects. Include good sources of vitamin D, such as salmon, as part of your daily diet.
Red Meat
According to research reported in the 1985 issue of the American Journal of Clinical Nutrition, consuming meat improves testosterone levels. Researchers found that vegetarians had significantly lower levels of testosterone compared to meat eaters. Scientists suggest that the high fiber intakes of vegetarians might be the reason for the results.
Garlic
In research published in the 2001 issue of the Journal of Nutrition, researchers documented the influence of garlic on testosterone levels. During the 28-day study, they found that adding garlic powder to a protein-rich diet increased testosterone levels in the body. Garlic incites the secretion of the luteinizing hormone, which improves testosterone production.
References
- Folia Morphologica: Evaluation of androgenic activity of allium cepa on spermatogenesis in the rat
- Clinical Endocrinology: Association of vitamin D status with serum androgen levels in men
- American Journal of Clinical Nutrition: Dietary and hormonal interrelationships among vegetarian Seventh-Day Adventists and nonvegetarian men
- Journal of Nutrition: Garlic Supplementation Increases Testicular Testosterone and Decreases Plasma Corticosterone in Rats Fed a High Protein Diet
