Many foods can help you to boost your testosterone naturally. Testosterone is the primary male sex hormone, but it is also very important to women. Healthy fats are one great example of foods that stimulate your body to produce more of this anti-aging and muscle-building hormone. In fact, taking in less than 25 percent to 30 percent of your calories from healthy fat can inhibit your body's production of testosterone, according to "Combat the Fat" by Jeff Anderson.
Broccoli
Broccoli contains chemical compounds known as indole-3-carbinol and DIM or diindolylmethane, which help the body metabolize and remove excess estrogen. In this way, broccoli and similar vegetables--including cauliflower, spinach, cabbage and Brussels sprouts--can boost testosterone.
Eggs
Eggs are a high-quality and inexpensive source of protein. However, egg yolks also contain high amounts of monounsaturated fats, which are heart healthy, increase fat burning and act as hunger suppressants, according to "The Fat Burning Bible." These fats also boost testosterone, which is made from prostaglandins, hormone-like substances that act as hormone precursors in the body.
Olive Oil
As another heart-healthy and fat-melting source of monounsaturated fats, olive oil can boost testosterone production like the fatty acids from egg yolks. In fact, according to "Xtreme Lean," if you eat too little of these healthy fats, you can significantly inhibit production of important muscle-building hormones like testosterone. Other sources of these fats are avocados, nuts and seeds.
Top Sirloin
According to the Muscle & Fitness, red meat has a place in your diet due to its anabolic properties. Your body needs some saturated fats to make testosterone, and lean red meat provides those fats without overdoing it. Red meat also contains the anabolic substances creatine and arachidonic acid, which play a role in formation of hormones like testosterone and its more anabolic derivative DHT or dihydrotestosterone.
Flax Seed Oil
"Optimum Anabolics" author Jeff Anderson recommends adding flax seed oil to your diet as another source of healthy fats to boost testosterone. He recommends taking 30g or about 2 tablespoons immediately following your working and/or before bed. Flax oil contains a precursor to the polyunsaturated fat known as omega-3. According to Life Extension Magazine, flax lignans help control estrogen levels, which boosts testosterone. Fatty fish also contain omega-3 and make a great addition to your diet as well.
References
- "Combat the Fat;" Jeff Anderson; 2008
- "The Fat Burning Bible;" Mackie Shilstone; 2005
- "Xtreme Lean;" Jonathan Lawson and Steve Holman; 2005
- Muscle & Fitness Presents 2010 Edition The Ultimate Supplement Handbook; "The Usual Suspects;" Jordana Brown, January 2010
- "Optimum Anabolics;" Jeff Anderson; 2004
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