Six Testosterone Friendly Foods
There are three principle ways to naturally increase testosterone. The first is to reduce fat mass and increase muscle through a combination of diet and exercise. The second is to take natural testosterone-boosting supplements (like Renew Male). The third – which is the focus of this week’s post – is to consume testosterone-boosting foods.
Testosterone Friendly Food #1: Quinoa
“The Grain of the Gods” is actually a pseudocereal grown primarily for its edible seeds. Besides being an excellent source of complex carbohydrates (100 g has 64 g carbs, 7 g fiber, and 14 g of complete protein), quinoa contains ecdysteroids – including 20-hydroxyecdysterone – which some studies have shown to possess anabolic (aka muscle building) properties. Fun fact: the United Nations has declared 2013 International Year of Quinoa.
Testosterone Friendly Food #2: Cruciferous vegetables
We have touted the testosterone benefits of broccoli, cauliflower, cabbage, and other members of Brassica genus before and with good reason: they contain the anti-estrogen chemicals 3,3′-diindolylmethane (DIM) and indole-3-carbinol (I3C), as well as the anti-cancer compounds sulforaphane and selenium. Mom was right: eat your veggies!
Testosterone Friendly Food #3: Berries
Blueberries, blackberries, raspberries, and other berries are not only delicious they’re also loaded with free radical scavenging antioxidants. For many older men, an accumulation of free radical damage to mitochondria and endothelial tissues may be a contributing factor to low testosterone and sexual dysfunction. The antioxidants in berries contribute to the fight against oxidative damage from free radicals which helps keep testosterone levels up (amongst other things).
Testosterone Friendly Food(s) #4: Avocados, olives, and olive oil
These three foods contain the highest percentage of monounsaturated fatty acids (MUFAs) which, if you remember back to Testosterone Tip #2, are associated with the higher testosterone levels. Pecans, almonds, and cashews are also decent sources of MUFAs, as are high oleic versions of sunflower and safflower oil.
Testosterone Friendly Food #5: Garlic
The unmistakable smell and taste of garlic comes from the large amount of sulfur-containing compounds it contains. Garlic’s pungent punch not only repels vampires, it also helps keep away cancer, diabetes, benign prostatic hypertrophy (BPH), and pathogenic microorganisms. Oh, and garlic’s sulfur-containing compounds can increase testosterone, too.
Testosterone Friendly Food #6: Green tea
The antioxidant catechins in green tea – most notably EGCG – are decent aromatase inhibitors, meaning that they can prevent the conversion of testosterone to estrogen. Green tea is also a natural source of caffeine and L-theanine, a mood enhancing amino acid.
The great thing about these foods is that, aside from their favorable effects on testosterone and sexual function, they provide profound benefits in numerous other areas of health. Sure, most men want more testosterone and more muscle, and these foods will certainly help with that, but they will also significantly improve your energy and vitality and substantially reduce your risk for chronic diseases like cancer, diabetes, and heart disease.
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