Testosterone is a hormone produced in the testes of men and the ovaries of women. Testosterone levels in men are much higher than women, according to Medline Plus. In men, testosterone maintains bone density, muscle strength, sex drive and sperm production. It is also linked to youth and vitality, according to the Mayo Clinic. As men age, their testosterone levels decrease. Foods containing zinc and boron may promote testosterone levels.
Oysters
A study published in the 1996 journal "Nutrition" investigated the relationship between zinc status and testosterone levels in healthy adult men. Men with higher intakes of zinc had higher testosterone levels, according to the authors. Six oysters contain 76.7 mg of zinc, meeting 513 percent of the daily value, according to the Office of Dietary Supplements. Oysters supply more zinc than any other food. Men who want to promote their testosterone levels should consume foods high in zinc such as oysters.
Beef Shanks
Men with inadequate intakes of zinc place themselves at risk for hypogonadism, characterized by low testosterone levels. Men need 11 mg of zinc a day, according to the Office of Dietary Supplements. A 3 oz. portion of beef shanks provides 8.9 mg of zinc.
Nuts
Boron is a trace mineral. Very little research has been done on boron deficiencies and recommended daily intakes have not yet been determined, says Ithyroid.com. However, boron may be involved in estrogen and testosterone metabolism. A 1987 study published in the "Federation of American Societies for Experimental Biology" investigated the effects of dietary boron on estrogen and testosterone metabolism in postmenopausal women. Women supplemented with 3 mg of boron per day showed significant increases in testosterone levels, according to the study authors. Nuts are a source of boron according to the authors of a 1996 study published in the "Journal of the American College of Nutrition" investigating the boron content of foods.
Dried Fruits
Dried fruits also contain boron, according to the "Journal of the American College of Nutrition." People who want to increase their testosterone levels may want to increase their intake of dried fruits
Legumes
Some legumes contain both zinc and boron. People who eat more chickpeas, peas and kidney beans may promote their testosterone levels.
References
- MayoClinic.com: Testosterone Therapy: Key to Male Vitality?
- Office of Dietary Supplements: Zinc
- "FASEBJ"; Effect of Dietary Boron on Mineral, Estrogen, and Testosterone Metabolism in Postmenopausal Women; F.H. Nielsen; 1987
- "Journal of the American College of Nutrition"; The Boron Content of Selected Foods and the Estimation of its Daily Intake Among Free-Living Subjects; M.R. Naghii; 1996
- "Nutrition"; Zinc Status and Serum Testosterone Levels of Healthy Adults; A.S. Prasad; 1996
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