Testosterone is responsible for sexual appetite and function, muscle building and maintenance, and mood. The production of this key hormone is especially dependent on zinc, the B vitamins and monosaturated fats, as documented by Rattan S.I. in "Modulating Aging and Longevity." While these nutrients are found in a range of food items, some are particularly rich in them. Including these foods can lead to a noticeable boost in your libido, which is a main indicator of testosterone levels.
Zinc
Oysters have been known to have libido-enhancing effects for centuries. This is due to their high zinc content, which increases testosterone levels and sperm production. Meat, especially red meat, is also a rich source of zinc. However, due to the saturated fat content of meat, it is important that you choose lean cuts and eat red meat in moderation. Poultry is also rich in zinc and is a healthier overall choice than red meat.
Beans and nuts are two plant products rich in zinc and should be included of persons wanting to increase their testosterone levels. Whole grains are also an excellent source of zinc, unlike refined grains, which contain much lower levels. Practically all dairy products are good sources of zinc and hence milk, yogurt and cheese should be included in the diet. Dairy products are also excellent sources of protein, which is essential for building muscle, and calcium, an integral component of bone.
B Vitamins
B vitamins are essential for reproductive health. Good sources of these vitamins are fish, eggs, whole grains, potatoes, bananas, lentils, nutritional yeast and beans. As outlined by Gibney et al in "Introduction to Human Nutrition," the B vitamins also have important functions for energy production, blood cell production and they enhance immune and nervous system function.
Monosaturated Fat
A study in the "Journal of Applied Physiology" reported that monounsaturated fat intake was directly related to testosterone levels. Olive oil is one of the richest sources of monounsaturated fats, and is associated with a range of benefits especially a reduction in heart disease risk. Another excellent source of this type of fat is the avocado, which also contains good quantities of the B vitamins and beta-sitosterol, a plant product know to reduce blood cholesterol, as reported in the "Archives of Medical Research." Nuts and dark chocolate are two other rich sources of monounsaturated fat.
References
- "Modulating Aging and Longevity (Biology of Aging and its Modulation)"; Rattan SI; 2003
- "Journal of Applied Physiology"; Testosterone and cortisol in relationship to dietary nutrients and resistance exercise; Volek JS et al.; January 1997
- "Archives of Medical Research"; Monounsaturated fatty acid (avocado) rich diet for mild hypercholesterolemia; L.R. Ledesma et al.; Jan 1996
- "Introduction to Human Nutrition"; Gibney MJ et al; 2002
