Testosterone is often linked to a man's sex drive, but maintaining testosterone levels is beneficial for both men and women. In men, testosterone increases sex drive, sperm production and muscle strength and mass, according to the Mayo Clinic. In women, testosterone improves general well-being and sexual function, according to Life Extension magazine. As men and women age, their testosterone levels decrease. Foods high in zinc may help maintain T levels.
Oysters
Low levels of zinc in men and women lead to low testosterone levels, according to the Office of Dietary Supplements. A 1996 study published in the journal Nutrition looked into the relationship between zinc status and testosterone levels in healthy men. The men in the study ranged in age from 20 to 80. Serum testosterone levels were measured in the men after following a low-zinc diet and then again after increasing zinc intake. The authors of the study noted low testosterone levels during low zinc intakes and significant increases in testosterone after zinc supplementation.
Oysters contain more zinc than any other food, according to the Office of Dietary Supplements. Six oysters contain 76.7 milligrams (mg) of zinc, meeting 513 percent of the daily recommended needs. Adding oysters to the diet may help maintain testosterone levels.
Beef Shanks
Beef shanks rank number two in zinc content, according to the Office of Dietary Supplements. A 3-ounce portion of beef shanks provides 8.9 mg of zinc. Men need 11 mg of zinc a day and women need 8 mg to meet recommended daily needs. Beef shanks come from the lower half of the front or rear leg of the cow. Shank meat is tough and best prepared by simmering in water or broth, according to Chow.com.
Pork Shoulder
A 3-ounce portion of pork shoulder contains 4.2 mg of zinc, according to the Office of Dietary Supplements. Pork shoulder is a high-fat meat, and those with high cholesterol or heart disease should limit their intake. Pork shoulder is often used for pulled pork, according to the Cook's Thesaurus.
Fortified Breakfast Cereals
Zinc is added to some foods through fortification, according to the Office of Dietary Supplements. A 3/4 cup serving of fortified breakfast cereal supplies 3.8 mg of zinc. Those who want to increase their zinc intake should read the label of breakfast cereal to make sure zinc has been added.
References
- MayoClinic.com: Testosterone Therapy: Key to Male Vitality?
- Office of Dietary Supplements: Zinc
- Chow.com: Beef Shanks
- Cook's Thesaurus: Pork Shoulder
- "Nutrition"; Zinc Status and Serum Testosterone Levels of Healthy Adults; A.S. Prasad; 1996
