Low testosterone is a problem faced by all too many men. Stress, an unhealthy diet, over exposure to toxins as well as the natual aging process all contribute to lowered testosterone. The main culprit for lower testosterone levels is Stress. When your body experiences stress you release cortisol which, in turn, reduces the effects of testosterone on your body. However, healthy testosterone levels can be restored through diet and lifestyle modification.
To produce testosterone, your body requires several different nutrients. Among the nutrients more often depleted are vitamin D3 and zinc. Zinc is an essential mineral that is naturally present in some foods like Oysters, Beef & Spinach. Deficiencies can result in a wide range of symptoms as zinc is involved in a number of significant body processes. Vitamin D, as you know is manufactured by your body when your skin is exposed to the sun. However, many people are deficient in vitamin D because of the number of hours spent indoors especially here in the UAE.
The production of testosterone is dependent on the presence of specific nutrients – start by including these foods in your diet as much as possible:
Extra Virgin Olive Oil: Since there’s literally a study where young Moroccan men changed to extra virgin olive oil as their main source of fat, and in 2 weeks their test levels increased by 17%. Extra virgin olive oil is a cornerstone of the Mediterranean diet and men who live in the Mediterranean region are well known for fathering children long after the rest of us have all but given up on sex!
Oysters: Well know as a libido-boosting food, these little morsels are high in zinc. Zinc will boost your testosterone, your libido and your sperm count as a result. The legend says that the 18th-century ladies man Casanova ate 50 oysters for breakfast – maybe he was on to something.
Coconut Oil: Packed with medium-chain triglycerides (MCT oils) which are a type of fat your body likes to use for energy, coconut oil is also a great boostyer of test levels. Your body requires healthy saturated fats to produce most hormones, testosterone included. Coconut oil will help your body’s ability to produce cholesterol, necessary for optimal health, help reduce body fat and maintain your weight. I consider using oils from coconut and olives to be among the best natural ways to increase testosterone.
Oily Fish: Vitamin D is essential for testosteron production and one of the best ways to get enough of this essential vitamin is through regular exposure to the sun. But, if you live somewhere like London where the sun rarely shines or your work keeps you mostly indoors, this may not be possible. You can get lots of vitamin D from oily fish such as salmon, mackerel, herring, and tuna. Eat a few portions of oily fish per week to increase testosterone levels naturally.
Cruciferous Vegetables: Cabbage, Brussels sprouts, broccoli and cauliflower can all help naturally increase your btest levels by lowering your estrogen. When estrogen levels rise, test levels drop and the opposite is also true. Eating cruciferous vegetables can help prevent the buildup of estrogen in your body by improving estrogen metabolism.
Pomegranate: With high levels of antioxidants, vitamins A, C, E and iron, one glass of pomegranate juice a day can significantly increase testosterone levels, improve mood, improve erectrile function and increase libido. It’s also packed with anti-oxidants which make this awesome fruit even better for your health.
As you can see a diet low in healthy fats is going to have a negative effect on your testosterone levels. Building your diet around foods to boost testosterone and lower estrogen will not only affect how you feel but how you look too. Men with higher testosterone tend to be leaner and more muscular than men with low testosterone.