The word "testosterone" is often associated with muscles and strength, but this hormone is important for promoting a range of effects other than improving body composition. Testosterone is also involved in your sex drive, bone density, red blood cell and sperm production and body fat level, notes MayoClinic.com. While you can't legally inject testosterone without a prescription, some foods may help you increase testosterone production. Consult a doctor prior to trying to manipulate your hormone levels.
Garlic
Garlic is a staple in Italian food and many other Mediterranean cuisines, as it provides a rich aroma and distinct flavor. Adding this food to your diet may also help you maintain or increase your testosterone levels. A study published in the August 2001 issue of "The Journal of Nutrition" found that increased garlic supplementation promoted higher levels of testosterone and reduced levels of cortisol, a hormone that can counteract testosterone.
Whole Grain Pasta
Pasta is a popular choice for athletes because it is rich in carbohydrates, the nutrient that acts as your body's primary source of energy. Whole grain pasta can be particularly beneficial because it's rich in magnesium, a nutrient that helps regulate levels of minerals in your body. Additionally, research from the March 2011 issue of "Biological Trace Element Research" indicates that higher intake of magnesium promotes increased testosterone production. Additionally, pasta pairs well with garlic, so you could combine the two for a high-testosterone meal.
Holy Basil
Holy basil, also known by its scientific name, Ocimum tenuiflorum, is an herb that you can use to garnish a broad range of dishes. Holy basil is purported to have medicinal benefits, although not all of them have been substantiated with scientific research. A study from the October 2010 edition of "International Journal of Ayurveda Research" found that supplementation of this herb promoted significant increases in testosterone levels.
Whole Milk
Although whole milk is often considered to be inferior to skim milk because it's high in fat, whole milk can be beneficial for promoting high testosterone levels. Research from the December 1996 edition of "The American Journal of Clinical Nutrition" indicates that increased fat intake can promote higher testosterone levels, so whole milk can be preferable to skim. Additionally, whole milk is a rich source of vitamin D, a nutrient that research from the March 2011 issue of "Hormone and Metabolic Research" found could promote increased testosterone levels.
References
- Mayo Clinic; Testosterone Therapy: Key to Male Virility?; April 2010
- "The 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
- University of Maryland Medical Center; Magnesium; June 2009
- "Biological Trace Element Research"; Effects of Magnesium Supplementation on Testosterone Levels of Athletes and Sedentary Subjects at rest and after Exhaustion; V. Cinar et al.; April 2011
- "International Journal of Ayurveda Research"; Effect of Tulsi (Ocimum Santcum Linn.) on Sperm Count and Reproductive Hormones in Male Albino Rabbits; J. Sethi et al.; October 2010
- "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
