Top Foods for Testosterone Production

Transcription

1 Top Foods for Testosterone Production Oysters Oysters are not only an aphrodisiac, they are a rich source of the T- building mineral zinc. Historically, studies show that increased intake of zinc lead to a quick rise in dihydroxytestosterone (DHT), which some say is the stronger male androgen. Sperm count also increased significantly after increased intake of zinc. A 3- ounce serving of oysters contains a whopping 74 milligrams of zinc, more than 400% of your daily requirement! d_resultspanel.pubmed_defaultreportpanel.pubmed_rvdocsum HealthProfessional/ Olive Oil A famous heart- healthy fat, olive oil may help you boost testosterone is a few indirect ways. First, studies show that replacing unhealthy processed fats (i.e. trans fats) with healthy monounsaturated fat (i.e. olive oil) can help keep your waistline in check, and a trimmer waist means fewer estrogen- producing fat cells. Olive oil also helps you reduce your T- busting intake of refined carbs by blunting blood sugar spikes. recipes/features/all- about- olive- oil and- olive- oil- consumption- associated- higher- levels- testosterone- and- antioxidants testosterone- levels.aspx#_edn1 Beans (especially white beans and adzuki beans) Beans is one of your best sources of T- boosting zinc when it comes to vegetarian food. As we've mentioned, zinc is critical in the production of androgens and has been shown to boost DHT, testosterone's potent cousin, fairly immediately. Indirectly, beans also provide high doses of fiber and protein to help with fat loss and T- happy muscle building. Vegetarian- Nutrition.pdf Nuts (especially pine nuts, cashews, walnuts, almond and Brazil nuts) Nuts are another source of healthy fats and physiology research has shown that eating a higher fat diet, as opposed to a trim- the- fat diet, may actually result in higher testosterone levels provided you pick the right Lori Kennedy Inc & Beyond 1

2 fats. You can't go wrong with a handful of nuts; They contain the right mix of monounsaturates, protein and a smidge of saturates and carbs to give your, um, nuts the right building blocks for T- building! Garlic If you've gone high protein as a way to boost your sex hormone production, be sure to include some garlic in your marinades and dressings. Animal studies show that a modest intake of garlic powder in combination with a high- protein diet had a positive effect on testicular testosterone levels. You can always take a garlic supplement if the smell is too much for you. Salmon Sure, we can say that salmon is good for T- levels because it is a source of zinc and good fats, like many of the other foods we've listed. However it's the vitamin D in salmon that sets it apart from the other T- building foods. Recent studies in hormonal metabolism have shown promising results with increasing testosterone levels by boosting vitamin D intake. Go for wild salmon over farmed it has way more of this potent hormone- building nutrient. Cruciferous Vegetables (especially cauliflower, Brussels sprouts, cabbage, kale, broccoli and bok choy) While cruciferous veggies don't directly impact your T- levels, they are very handy for reducing testosterone's opponent, estrogen. Cauliflower, cabbage, kale and its relatives have something called indole- 3- carbinol, a phytonutrient that helps increase the breakdown and excretion of excess estrogen that may be thwarting your hormones. Red Grapes (organic) You know how they say some foods resemble the organs they help? Grapes may look like testes for a reason they are very good at increasing testosterone levels and improving sperm motility. A famous Chinese study narrowed down the effective dose of 5 to 10 grams of grape skins for achieving a significant T- boost. A handful of red grapes will do 'ya, but please choose organic. They are on the Dirty Dozen for high pesticide residues that hurt hormone balance. Lori Kennedy Inc & Beyond 2

3 nutrition/what- to- eat/eat- up- to- man- up Eggs (preferably organic and free range) Okay, say it with me: Egg yolks are good for me. Once and for all, we'd like to give you permission to enjoy the delicious creamy yellow goodness because the cholesterol in eggs will actually help you to make more testosterone. It makes total sense when you realize that cholesterol is the backbone of all sex hormones. Get the really good free- run organic eggs for a luscious taste and more nutrient bang for your buck. eggs Pumpkin Seeds Pumpkin seeds are a powerhouse of omega- 3 fatty acids, protein and minerals. One mineral in particular, zinc, is required for the production of testosterone. Studies show that increased intake of zinc lead to a quick rise in sperm count and dihydroxytestosterone, an active form of testosterone. Research also shows that more omega- 3s can mean more testosterone synthesis. Beef (preferably grass- fed) Why is steak not a bad idea for breakfast on a T- building plan? It's quintessential man food because of the protein, zinc, cholesterol and even omega- 3s (if you're eating grass- fed). Cholesterol deserves to be highlighted as a nutritional superstar, not misfit, for hormone production. Studies show that higher intake of cholesterol and quality fat in general leads to higher T- levels. Figs Figs are an uncommon source of amino acid building blocks and an age- old symbolic food for sexual virility and stamina. While research may be lacking, many ancient cultures treat a weak sex drive with figs and the more sex, the more T- production. style/health- fitness/diet/why- figs- are- good- for- you/articleshow/ cms Free- Range Chicken Legs (with the skin!) Lori Kennedy Inc & Beyond 3

4 Similar to why beef is good for boosting testosterone, chicken legs in particular are a great source of zinc and if you eat it with the skin you're getting some T- building cholesterol too. It's important to choose free- range chickens that have roamed free because they will have a better fatty acid profile. Sesame Seeds Habitual sprinkling of zinc- rich sesame seeds on your greens may do your T- levels some good. In a recent rat study, researchers found that a steady intake of sesame seeds resulted in higher production of luteinizing hormone (which stimulates T- production) and sperm count. Sesame seeds are also a significant source of selenium, another mineral that has been shown to improve fertility. sesame- seed- regimen- adult- rat- testicular- structure Tahini As the delicious butter of sesame seeds, tahini has all the benefits of the little white seed with more fat per gram! In addition to zinc and protein, men need fat in order to produce testosterone, which is derived from cholesterol and other oily nutrients. A higher fat diet has been shown to improve T- levels in healthy men. Alaskan King Crab The King of Crabs can help make you the King of T by providing two minerals that increase your hormone synthesis and fertility namely, zinc and selenium. All seafood will get you some of these T- building nutrients but Alaskan King Crab is a show- stopping switch up for your next date night. Coconut Raw coconut flesh is a low- carb delight with the rich taste of healthy saturates and a hefty dose of fiber to keep blood sugar in check. Keeping carbs low and fat high is a good way to reduce estrogenic belly fat, shunting Lori Kennedy Inc & Beyond 4

5 more fat into muscle- building testosterone production. Snacking on raw coconut is an excellent way to get more plant- based saturated fat into your diet. Coconut Oil The types of fat in your diet have a significant impact on what your testes are producing. In turns out that rats fed coconut or olive oil, as opposed to grapeseed oil, had higher levels of testosterone and higher levels of enzymes associated with testosterone production. While coconut oil does not contain cholesterol, the backbone of T, it will help you increase your intake of saturated fat for T production. and- olive- oil- consumption- associated- higher- levels- testosterone- and- antioxidants Organic Butter Butter is another food that is making a comeback as a nutritional superstar so long as it is organic and from a pastured animal. The taste and nutrient profile of a pastured animal product and a regular caged animal are different. Cholesterol from butter is key for T- production, but you can also get traces of omega- 3 in butter that is organically produced. Butter also contains CLA, another fatty acid, that helps you burn fat and build more T- producing muscle. Cottage Cheese Cottage cheese is a great way to get quick protein with all the branched chain amino acids needed to build muscle and produce testosterone. This lean food is a dieter's best friend for satiety, blood sugar and craving control. Excess weight is a significant hindrance to T- production so anything that helps with weight loss will help you man up. BPA- Free Canned Tuna What's easier than a tuna sandwich or tuna salad for lunch? Tuna is a rich source of omega- 3s, zinc, protein and a bit of vitamin D all important nutrients for T- production. However, choose BPA free canned tuna to minimize exposure to toxins that build up in your body and affect your hormone production and fertility. Avocado Another source of valuable monounsaturated fat, avocadoes match perfectly with eggs, steak or fish to make an uber- satisfying, manly meal. Avocadoes are a rich source of vitamin B6, a lesser known factor in Lori Kennedy Inc & Beyond 5

6 testosterone production and activity. Rat studies have shown that B6 deficiency is associated with lower T- levels, and lower T- receptor activity. Venison As a switch up from beef, venison is an excellent source of iron, zinc, protein and B6 while being slightly lower in fat than its cow counterpart. Overall it is the more vitamin- rich meat but be weary of heavy metal contamination in your deer dish. nutritional- values- of- venison- vs- beef/ Organic Cow's Milk Milk does a man's body good, supplying branched chain amino acid building blocks for optimal T- production. Organic milk is important to choose because it minimizes your exposure to hormones and pesticides that could tamper with your testicular functioning. Milk is muscle food, particularly as a post- workout food. More muscle equals more testosterone. Lori Kennedy Inc & Beyond 6