Released by the anterior pituitary gland, the male hormone testosterone is responsible for numerous functions in the body, including bone growth, libido and muscle mass. It normally peaks in the early 20s and naturally declines after the age of 30. Evidence indicates that incorporating certain foods into your diet can help increase testosterone production.
Salmon
Researchers from Selcuk University in Turkey studied the effects of calcium supplementation on testosterone levels in sedentary and active healthy males. For four weeks, sedentary subjects and active subjects, who performed weight training for five days a week, both received calcium supplementation. Testosterone levels were measured before and after the treatment. At the end of the study, which was reported in the summer 2009 issue of the "Biological Trace Element Research," scientists found that both active and sedentary subjects experienced increases in testosterone levels. In addition, researchers also observed that active subjects had a greater increase in testosterone than non-active subjects. Calcium-rich foods include salmon, green leafy vegetables and dairy products.
Natural Peanut Butter
Although fats often get a bad rap, they play a crucial role in testosterone production, according to researchers from Gifu University School of Medicine in Japan. They examined the effects of different types of fat on testosterone levels in Japanese men. At the end of the study, which was published in the 2000 issue of the journal "Nutrition Cancer," researchers discovered that only polyunsaturated fat was correlated with an increase in testosterone. Incorporate foods with polyunsaturated fats, such as canola oil, salmon and natural peanut butter, into your diet.
Cauliflower
Increasing your intake of cruciferous vegetables, such as broccoli, Brussels sprouts, cabbage cauliflower and kale might indirectly increase testosterone production. These vegetables contain compound called indole-3-carbinol, which diminishes the strength of estrogen and increases testosterone effects, according to the Muscle and Body website.
