Testosterone is a hormone associated with maleness that plays a role in a number of functions in your body, including bone maintenance, sex drive and body composition. After age 30, testosterone naturally starts to decline. Tweaking your diet to include certain foods can help you maximize testosterone output.
Chicken
D-aspartic acid is a nonessential amino acid involved in reproduction and central nervous system support. Scientists at the Villa Comunale in Italy discovered that male participants receiving D-aspartic acid supplementation for 12 days experienced increases in testosterone compared with those who had a placebo. D-aspartic acid can be found in the following foods: chicken, beef, fish, egg whites and sunflower seeds.
Walnuts
Polyunsaturated fat is a healthy fat found in foods such as walnuts, salmon, flaxseed and peanuts that might boost testosterone levels, according to researchers at Gifu University School of Medicine in Japan. The Gifu team discovered that polyunsaturated fat intake -- but not saturated or monounsaturated fat intake -- was associated with higher testosterone levels in men.
Cruciferous Vegetables
Estrogen is the enemy of testosterone; higher levels of estrogen mean lower levels of testosterone. Researchers at Rockefeller University Hospital and the Institute for Hormone Research found that cruciferous vegetables contain the compound indole-3-carbinol, which helps the body get rid of excess estrogen. Cruciferous vegetables include broccoli, cauliflower, cabbage, collard greens and kale.
Alcohol Moderation
Limiting your alcohol intake may mean higher testosterone levels, according to a study performed by researchers at the National Institute for Research in Reproductive Health in India. In a study of bone density, the researchers discovered that participants who drank 24 grams or more of alcohol per week had lower testosterone levels compared with those who were non-drinkers.
References
- "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
- "Nutrition and Cancer"; Relationships Between Types of Fat Consumed and Serum Estrogen and Androgen Concentrations in Japanese Men; N. Chisato et al.; 2000
- "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
- "Bone"; Effect of Alcohol Consumption on Bone Mineral Density and Hormonal Parameters in Physically Active Male Soldiers; K.K. Venkat, et al.; September 2009
Member Comments