Testosterone is an essential hormone found in both sexes, but it is primarily a male hormone. It is not only responsible for sexual appetite, but also improves skin and bone health. For males, testosterone drops after the age of 30. Although hormone therapy can be used as an effective treatment, it can be accompanied by unwanted side effects. A safer alternative is to incorporate testosterone-boosting foods into your diet.
Beans
Beans are loaded with zinc, which might have beneficial effects on testosterone levels. In a 1996 study conducted by Wayne State University School of Medicine and published in "Nutrition," researchers examined the effects of zinc on testosterone levels in healthy participants. During the six month study, researchers discovered that zinc restriction was associated with a decline in testosterone levels while zinc supplementation increased testosterone levels in subjects.
Egg Whites
In findings reported in the 2009 issue of the journal of "Reproductive Biology and Endocrinology," researchers discovered that the amino acid D-aspartic acid improves testosterone levels in the body by boosting luteinizing hormone output, which stimulates testosterone production in the testes. Incorporate D-aspartic acid foods, such as egg whites, into your diet.
Red Meat
Eating foods high in fat and low in fiber, such as red meat, may be effective in increasing testosterone levels, according to research reported in the 2010 issue of the "American Journal of Clinical Nutrition." Scientists observed that subjects following a high fat, low fiber diet experienced increases in testosterone compared to those adhering to a high fiber, low fat diet.
Chicken
Consuming high protein foods such as chicken after performing resistance exercise might improve testosterone uptake in the body, according to research reported in the 2008 issue of the "Journal of Steroid Biochemistry Molecular Biology." Researchers observed that protein ingestion post-exercise increases the number of androgen receptors on cells, which in turn increases testosterone uptake.
References
- Nutrition: Zinc status and serum testosterone levels of healthy adults
- Reproductive Biology and Endocrinology: The role and molecular mechanism of D-aspartic acid in the release and synthesis of LH and testosterone in humans and rats
- American Journal of Clinical Nutrition: Effects of dietary fat and fiber on plasma and urine androgens and estrogens in men: a controlled feeding study
- Journal of Steroid Biochemistry Molecular Biology: Androgen receptors and testosterone in men--effects of protein ingestion, resistance exercise and fiber type
