Testosterone is the dominant male hormone. According to "Foundations of Nursing," men with inadequate testosterone levels can suffer from infertility, hair loss, decreased muscle mass and osteoporosis. If you believe you suffer from low testosterone, visit your doctor for treatment and incorporate foods that boost your testosterone levels into your diet.
Leafy Green Vegetables
Leafy green vegetables, including cabbage, lettuce and brussels sprouts, contain indole-3 carbinol, according to "Contemporary Nutrition." Indole-3 carbinol, according to "Foundations of Nursing," reduces estrogen levels and increases testosterone levels. According to "Contemporary Nutrition," leafy green vegetables are best eaten raw or steamed to ensure that you receive the maximum amount of vitamins and nutrients. Boiling vegetables strips them of some of their nutrients, according to "Techniques of Healthy Cooking," so boiling should only be used to cook vegetables when the water that was used to boil the vegetables will also be incorporated in the recipe.
Eggs
According to "Contemporary Nutrition," egg yolks are rich in cholesterol-causing high-density lipids, also known as HDL or good cholesterol. In addition to being beneficial to cardiac health, high-density lipids promote testosterone production, according to "Prescription for Natural Cures." Though you should be careful to limit your egg consumption because too many egg yolks can cause an unhealthy increase of cholesterol, according to "Foundations of Nursing," eating eggs two to three times per week is sufficient to increase testosterone levels.
Garlic
Testosterone levels are increased by allicin, which is found in garlic, according to "Prescription for Natural Cures." Garlic can be incorporated into your diet by sprinkling it on your favorite foods and adding it into your favorite recipes, according to "Techniques for Healthy Cooking." Alternatively, if you find the taste of garlic distasteful, you can gain the testosterone-boosting benefits of garlic by taking a daily garlic supplement, according to "Foundations of Nursing." These supplements can commonly be found in health food stores.
References
- "Contemporary Nutrition"; Gordon M. Wardlaw and Anne M. Smith; 2007
- "Foundations of Nursing"; Lois White, Gena Duncan and Wendy Baumle; 2010
- "Prescription for Natural Cures"; James Balch and Mark Stengler; 2004
- "Techniques of Healthy Cooking"; The Culinary Institute of America; 2007
