Testosterone levels are something that men of all ages should pay close attention to. Low amounts have been directly associated with higher body fat, decreased physical performance and depression. By following a selective diet, high in certain nutrients, you will keep testosterone at the optimal level. Choose the right foods and you can maximize your supply of testosterone naturally.
Zinc
Zinc is necessary for the production of testosterone. When your body is deficient of zinc, the pituitary gland does not release the hormones responsible for the production of testosterone. Zinc also prevents enzymes from converting testosterone into estrogen. A study conducted by the Journal of Nutrition involving healthy men showed that by increasing dietary intake of zinc, testosterone production increased. Foods that contain a high amount of zinc include meat sources such as lean red beef and turkey, dairy products such as cheese and yogurt, oysters, and brown rice. The USDA recommends 11 mg per day for men.
Monounsaturated Fat
Studies confirm that increased consumption of saturated fat and monounsaturated fat raises testosterone production. Due to the adverse effects associated with saturated fat, consume foods that contain it in moderation. Monounsaturated fat is the one that you want. Legumes are a good source, especially pecans, almonds, and cashews. Also, try adding avocados, extra-virgin olive oil and canola oil to your diet.
Indole-3-Carbinol
Indole-3-carbinol has been shown to positively alter estrogen metabolism in male subjects. It lessens estrogen in the body, which leads to an increase in testosterone. Cruciferous vegetables are your source for indole-3-carbinol. Consume cabbage, broccoli, Brussels sprouts and kale often.
Antioxidants
A study involving professional basketball players was published in the European Journal of Nutrition. It found that the combination of vitamin E, vitamin C, and beta-carotene, when added to the athletes' diet, increased their testosterone to cortisol level by 30 percent. Good sources of vitamin E include green, leafy vegetables. For vitamin C, be sure to eat peppers, kiwi, broccoli, Brussels sprouts and strawberries. They are excellent sources. Finally, sweet potatoes, carrots and spinach all contain high amounts of beta-carotene. Aim for 15 mg of vitamin E and 90 mg of vitamin C daily.
Other Considerations
Maintain a healthy weight, with neither too high, nor too low of body fat percentage, to optimize testosterone levels. Exercise regularly, as it maximizes testosterone levels. Things to avoid include alcohol and soy products.
References
- International Journal of Obesity: Low Serum Testosterone Level as a Predictor of Increased Visceral Fat in Japanese-American Men
- The Journal of Clinical Endocrinology and Metabolism: Bioavailable Testosterone and Depressed Mood in Older Men: The Rancho Bernardo Study
- Nutrition: Zinc Status and Serum Testosterone Levels of Healthy Adults
- Journal of Applied Physiology: Testosterone and Cortisol in Relationship to Dietary Nutrients and Resistance Exercise
- Journal of the National Cancer Institute: Changes in Levels of Urinary Estrogen Metabolites after Oral Indole-3-Carbinol Treatment in Humans
- European Journal of Nutrition: Effects of Alpha-Tocopherol, Beta-Carotene and Ascorbic Acid on Oxidative, Hormonal and Enzymatic Exercise Stress Markers in Habitual Training Activity of Professional Basketball Players
