Testosterone levels in both men and women can peak and ebb during the course of a lifetime. Age is generally its enemy as production of the hormone naturally wanes as you grow older. But you can counter the effects of age through your diet. The minerals and macronutrients in some foods can boost testosterone production.
Foods That Contain Zinc
Researchers have known since the 1990s that zinc has a significant impact on your body's ability to produce testosterone. Researchers at Wayne State University School of Medicine reported in "Nutrition" that zinc supplements improved testosterone levels in older men, and that zinc deficiencies lowered testosterone levels in younger men. If you suffer from low testosterone, add foods that are high in zinc to your diet. According to the U.S. Department of Agriculture's National Nutrient Database for Standard Reference, oysters contain more zinc than any other food. Other good sources include Raisin Bran, baked beans and crab meat.
Protein
Certain proteins can bind to zinc and help your body absorb it, so high-protein foods can assist in raising testosterone levels if you already have enough zinc in your diet. Red meat, duck, turkey, salmon and halibut are good sources of protein. Others include peanuts, soybeans, cottage cheese and lentils.
Fruits and Vegetables
Carrying too much weight can decrease your testosterone levels, according to Mike Westerdal for Fitness Atlantic. The enzyme content of body fat can convert testosterone into estrogen, thus lowering your testosterone levels. Any healthy foods, such as fruit and vegetables, that can contribute to weight loss and a reduction in the amount of your body fat can potentially help you. Exercise can have a double effect. It can promote testosterone production and also decrease body fat, especially if you simultaneously cut back on the amount of calories you're eating daily by consuming more healthy fruits and vegetables.
Tips
In addition to eating to increase your progesterone levels, avoid sabotaging your efforts by doing things that will decrease it. For example, drinking alcohol slows down testosterone production. For overall health, the American Heart Association recommends that men drink no more than two alcoholic beverages a day. A drink equals 1.5 oz. of distilled liquor, 4 oz. of wine or 12 oz. of beer. Westerdal also indicates that getting insufficient sleep on a regular basis can lower your testosterone levels. The Centers for Disease Control and Prevention indicates that adults need seven to nine hours of sleep per night.
References
- Fitness Atlantic; "How to Raise Testosterone Levels"; Mike Westerdal; June 2011
- "Nutrition"; "Zinc Status and Serum Testosterone Levels of Healthy Adults"; Wayne State University School of Medicine; May 1996
- U.S. Department of Agriculture: USDA National Nutrient Database for Standard Reference Release 22
- Centers for Disease Control and Prevention: Sleep and Sleep Disorders
- American Heart Association; "Alcohol, Wine and Cardiovascular Disease"; 2011
- Brookhaven National Laboratory News; "Zinc Transporter Protein Structure Deciphered"; August 2007
