Testosterone is a hormone present in both men and women. In a woman, testosterone is a precursor for estrogen and made by the ovaries. These hormones work together to support reproductive functions and sexual health. In a man, testosterone is made by the testes. Men do have a greater amount of testosterone in their bodies; however this hormone is important in both sexes. Testosterone levels decrease with age.
Green Leafy Vegetables
Certain green leafy vegetables contain indole 3 carbinol (I3C) compounds which interact with estrogen in the body and lead to an increase in the production of testosterone in men, as reported by Dr. Jon Michnovicz of Rockefeller University Hospital. Also called cruciferous vegetables, these dark-green leafy vegetables include broccoli, Brussels sprouts, cabbage and kale. Do not boil these items when cooking, as important compounds and nutrients are lost in the process, advises the Linus Pauling Institute. Instead, steam them for no more than nine minutes.
Zinc-Enriched Foods
A diet low in zinc correlates with low serum testosterone levels, according to a study published in the May 1996 issue of "Nutrition" and posted on PubMed. Moreover, MayoClinic.com notes that a deficiency of zinc in men can lead to erectile dysfunction. The recommended daily allowance for zinc in men and women is 15 mg. Oysters have the highest amount of zinc at 76.3 mg for six medium cooked oysters. Three ounces of beef, cooked, has 6.0 mg. However, do not exceed the RDA for long periods, warns MayoClinic.com, as this can harm the immune system.
Fruit Drinks and Smoothies
Fruit and vegetable beverage varieties can be made to incorporate nutrients to help increase testosterone levels. Vitamin A, found in, for example, apples, pineapples, citrus fruits and tomatoes, has been associated with increasing testosterone. Wheat germ added to juices provides a great source of zinc (17 mg per serving) as well. A tropical fruit smoothie made with milk will have the benefits of both vitamin A and zinc. An 8-ounce serving of milk contains 1.8 mg of zinc.
