Although the suggestion of a testosterone-enhancing diet may call to mind juicy steaks and massive omelets, you don't need to pour on the protein to manipulate your hormones. A number of nutrients that fruits and vegetables provide can help naturally increase the amount of testosterone your body produces without the use of supplements. However, you should consult a medical professional before attempting to produce any physiological changes through diet.
Garbanzo Beans
Garbanzo beans, also known as chickpeas, are a calorie-dense food rich in carbohydrates and protein but low in fat. Because garbanzo beans are a good source of protein, they contain a wide range of amino acids, including aspartic acid. Increased intake of that amino acid can enhance testosterone levels through increasing levels of luteinizing hormone, which stimulates testosterone production, according to research published in the October 2009 edition of "Reproductive Biology and Endocrinology."
Bananas
Bananas are beneficial for overall health due to their rich nutritional value, particularly the high level of potassium, an electrolyte. In addition, bananas are high in carbohydrates, unlike many vegetables. This can help support testosterone levels in athletes, according to research from the April 2010 issue of the "European Journal of Physiology." The research found that athletes who supported training with a low-carbohydrate diet had lower testosterone levels compared to athletes who had ample carbohydrates for training.
Avocados
Avocados are a calorie-dense snack usable in a variety of recipes, from guacamole to sandwiches. Avocados are high in fat, which can aid in testosterone production. Higher fat diets promote increased testosterone levels, indicates December 1996 research from "The American Journal of Clinical Nutrition." Additionally, avocados are rich in magnesium, a nutrient that can encourage higher levels of testosterone and insulin-like growth factor-I, another muscle-building hormone, according to June 2011 research from "International Journal of Andrology."
Collards
Collards, commonly called collard greens, are a type of green, leafy vegetable popular in many regions around the globe, including the American South. Collards are among the richest sources of calcium, a nutrient that promotes strong bones. Additionally, research published in the December 2008 edition of "Biological Trace Element Research" found that increased calcium intake promoted higher testosterone levels; thus, eating a diet rich in collards may help.
References
- USDA National Nutrient Database: Chickpeas (Garbanzo Beans, Bengal Gram), Mature Seeds, Canned
- "Reproductive Biology and Endocrinology"; The Role and Molecular Mechanism of D-Aspartic Acid in the Release and Synthesis of LH and Testosterone in Humans and Rats; E. Topo et al.; October 2009
- "European Journal of Applied Physiology"; Influence of Dietary Carbohydrate Intake on the Free Testosterone: Cortisol Ratio Responses to Short-Term Intensive Exercise Training; A.R. Lane, J.W. Duke, A.C. Hackney; April 2010
- USDA National Nutrient Database: Avocados, Raw, All Commercial Varieties
- "The American Journal of Clinical Nutrition"; Effects of Dietary Fat and Fiber on Plasma and Urine Androgens and Estrogens in Men: A Controlled Feeding Study; J.F. Dorgan, et al.; December 1996
- "International Journal of Andrology"; Magnesium and Anabolic Hormones in Older Men; M. Maggio, et al.; June 2011
