Testosterone is a steroid produced in the pituitary gland that plays a role in fetal development, sperm production and development of secondary male sex characteristics. As you age, testosterone levels begin to decline. Although taking testosterone supplements are an option, increasing certain foods in your diet might help improve testosterone levels.
Cruciferous Vegetables
Eating more cruciferous vegetables, such as cabbage, cauliflower and broccoli, might boost testosterone production in the body by getting rid of excess estrogen. Too much estrogen in the body diminishes testosterone output. Scientists from the Rockefeller University Hospital and the University of Helsinki in Finland observed that the compound indole-3-carbinol, which is found in cruciferous vegetables, increases urinary output of estrogen in men, according to findings reported in the March 1997 issue of the "Journal of the National Cancer Institute."
Garlic
Increasing your intake of garlic might increase testosterone levels, according to a study performed by researchers from Kobe's Women's University in Japan. They observed that rats following a high-protein diet with garlic powder for 28 days experienced increases in testosterone compared with those adhering to the same diet without garlic powder. Garlic contains the compound diallyldisulfide, which enhances the release of a hormone that stimulates testosterone production. Scientists reported their research in the August 2001 issue of the "Journal of Nutrition."
Sweet Potatoes
Although vitamin A is most notably associated with eyesight, it may also play a role in testosterone output. According to research published in the June 2004 issue of "Clinical Endocrinology," researchers from the Kaplan Medical Center in Israel found that boys with delayed puberty consuming vitamin A supplementation for six months experience significant increases in testosterone. Sweet potatoes, carrots, eggs, squash and cantaloupe are good sources of vitamin A.
Mushrooms
Vitamin D, which is found in dairy products, salmon, eggs and mushrooms, may improve testosterone levels. In research reported in the August 2010 issue of "Clinical Endocrinology," researchers from Medical University Graz in Austria found that men with sufficient vitamin D levels had higher levels of testosterone compared with those with low vitamin D levels.
References
- "Journal of the National Cancer Institute"; Changes in Levels of Urinary Estrogen Metabolites After Oral Indole-3-Carbinol Treatment in Humans; J.J. Michnovicz et al.; March 1997
- "Journal of Nutrition"; Garlic Supplementation Increases Testicular Testosterone and Decreases Plasma Corticosterone in Rats Fed a High Protein Diet; Y. Oi et al.; August 2001
- "Clinical Endocrinology"; Vitamin A and Iron Supplementation is as Efficient as Hormonal Therapy in Constitutionally Delayed Children; Z. Zadik et al.; June 2004
- "Clinical Endocrinology"; Association of Vitamin D Status with Serum Androgen Levels in Men; E. Wehr et al.; August 2010
