Soy has been pushed so long as a great source of estrogen, that many men are wondering if there is any way they can increase their testosterone simply by adding an extra food into their diet. Thankfully, the answer is yes.
Vitamin A, B, and zinc are known to increase testosterone (as well as libido), and for bodybuilders have been shown to increase muscular production for obvious reasons. However, there are a few things to avoid if you want to keep your testosterone high, some things that previously may have seemed beneficial.
Before I get into warnings though, let’s discuss the foods that are known to increase testosterone.
All types of meat, beef the most.
With the high fat content, the protein, and cholesterol (which testosterone is created from) it’s no surprise that testosterone levels increase while eating meat. I know it’s a stereotype for manly men to chew on a steak, but if you’re looking to up your hormone count then chomp away. For those of you who are more fond of the lower fat variety (poultry for example) than don’t fret. Though not as good as beef, poultry is still known to have the same benefits for testosterone.
I know the anti-yellow propaganda tells you that eating the yolk is a terrible idea. It’s where all the fat and cholesterol lives, so why would you want to put it into your body? While eating egg whites would be good for your testosterone from its protein levels, the cholesterol and and fat living in the yolk actually help you create testosterone. As said above, it is formed from dietary cholesterol. Also, according to research, egg yolks really don’t increase bad cholesterol. So don’t worry, cook the whole thing up and stop wasting the yolk.
High in folic acid and vitamin B6, these are known to help increase testosterone considerably. While not as good as meat or eggs, they are great supplements in your meals to really push those hormone levels.
Crucifereous Vegetables (broccoli, cauliflower, cabbage)
Not known to increase testosterone directly, they can decrease estrogen production and thereby halt the inhibitory hold estrogen has over testosterone production. In other words, you’re releasing the chains from your testosterone and really letting it grow.
Salmon and Other Fish
Salmon is the best, but other fish can complete this function as well. High in a variety of B vitamins, along with omega fatty acids, they send your testosterone souring. Also, they are low in fat, and though you want fat in your diet, you don’t want too much.
Almonds and nuts
High in protein, essential fatty acids, they provide raw material for a man’s hormone production. Almonds tend to be best, but walnuts and other tree nuts are also good for this process.
While all of these are good foods, there are some helpful tips you should follow to also keep your testosterone high. First of all, eat enough but not too much. Also, try to keep your fat around 30% of your daily intake. Going a little higher or lower won’t be damaging, but overstepping this boundary can kill your hormone levels.
Avoid caffeine, too much protein, alcohol, and too much fiber. Try to get around 35 grams a day and no more.
With this simple foods, you can easily maximize your testosterone levels.