![]() A 2018 study ( 13) focusing on supplementing male volunteers with the vitamin showed bolstered testosterone and sexual function. Though medical experts point out valid concerns that overconsumption can elevate potential risks of cardiovascular disease and colorectal cancer, they also point out that red meat is a very valuable source of protein, iron, and B12, among many other nutrients you need.īeef liver, for example, is stacked with vitamin D. Wait, isn’t this testosterone-killing food? It’s true that a 2020 study ( 12) reported a “Western” diet consisting of fried foods, processed snacks, high fat, and red meat could cause adverse effects on men’s T levels and sperm count.īut it’s also true that there are certain cuts of lean beef that, when consumed in moderation, can actually increase your testosterone. One study reported improved free testosterone levels ( 10) within a week of taking boron supplements.Īnother observed increases in total and free T ( 11) after both sedentary and athletic volunteers took magnesium supplements over a four-week period. Spinach and Swiss chard are among the leafy leaders of minerals like boron and magnesium. Vitamin K can promote bone health, protect against osteoporosis ( 9) and keep body inflammation down, which helps keep your T levels up. Leafy green vegetables-including spinach, Swiss chard, kale and Romaine lettuce-are dietary dynamos, packed with folate, potassium, fiber, iron, calcium, and vitamins A and E.Īs for how leafy greens boost your testosterone, they offer plenty of ways.Įmerald edibles like kale and collard greens lead the pack in vitamin K content. Provided you don’t have any pre-existing cholesterol issues, there’s no reason why you can’t enjoy an egg or two each day. Remember how cholesterol in eggs used to be frowned upon? It turns out much of that cholesterol synthesizes into vitamin D and hormones, including your testosterone ( 8). Plus, they’re stacked with Vitamins A, B, E and, of course, D. That philosophy has changed over the past 20 years, however, and egg yolks have earned a spot among the healthiest existing food choices.Įgg yolks offer the majority of nutrients found in an egg, including proteins and carotenoids like lutein and zeaxanthin, which can promote vision and cognitive health. The medical community had long believed eggs weren’t all that great, since they’re high in saturated fat and cholesterol. ![]() Another documented analysis of how ginger can improve testicular size and function ( 7) which in turn could bolster sperm quantity and quality.Īdd in its many other potential health benefits - among them, reducing inflammation and cholesterol levels, digestive issues, and severe joint stiffness - ginger is a food that belongs in your kitchen. One published study observed how a group of 75 infertile men, after taking a ginger supplement for three months, experienced a 17 percent increase in their T levels ( 6). The spice is also rich with antioxidants that can help combat oxidative stress ( 5), which is often associated with guys with low testosterone. Ginger’s main ingredient is gingerol, a pungent phenolic compound that fuels ginger’s medicinal mojo. The crustacean kind (including shrimp, lobster, crab) and oysters’ fellow mollusks (such as mussels, clams, scallops, and octopi) also provide zinc and other nutrients that more earn their way up the testosterone boosting food chain. Oysters aren’t the only shellfish that can make a positive difference in our hormone levels. serving of cooked, breaded, and fried oysters offers up over 74 milligrams of zinc-over 673 percent of the average daily value.( 3) It’s no wonder that oysters are regarded as the king of aphrodisiacs since their high zinc content is also essential for managing levels of dopamine ( 4), a hormone that increases our cognitive function, memory, and libido. Researchers have proven that zinc can also help boost testosterone levels ( 1) as well as improve sperm quality and fertility ( 2).Ī single, 3-oz. It can bolster our immune system, increase healthy insulin production, support healthy protein and DNA synthesis, reduce the risk of age-related macular degeneration, and reinforce normal senses of taste and smell. Zinc is a nutrient that our bodies need but can’t naturally produce. Plus, no other food beats an oyster when it comes to containing zinc, one of testosterone’s most important allies. The magnificent mollusks are loaded with vitamins B12 and D, selenium, copper, manganese and omega-3 fatty acids.
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