Testosterone, the primary male sex hormone, is an organic chemical substance that plays a crucial role in reproductivity, hair growth, bone and muscle health, red blood cell production, and fat distribution.
As you become older, you slowly experience reduced testosterone production, a condition known as hypogonadism, also called low testosterone or low T.
While several treatments are available to deal with low T, consuming a well-balanced diet with the proper nutrients can also boost testosterone levels.
You can employ both the low T treatment and testosterone-boosting foods to obtain the most benefits after receiving your doctor’s recommendations. However, you need to check the food you consume as some contain phytoestrogens, which can affect the overall hormonal balance.
When changing your diet to boost your testosterone levels, there are two nutrients you need to have in mind: vitamin D and zinc. These nutrients are two of the critical nutrients in testosterone production.
Curious about the top 8 foods that can potentially boost your testosterone? Discover Them on the next page.
1. Tuna
Tuna contains certain health substances that can help in boosting testosterone production. It has a high vitamin D content, which is known to promote longevity and increasing testosterone levels. It is also rich in protein and low in calories, a combination that can improve cardiovascular health.
Canned or fresh, adding tuna to your daily diet can provide the proper amount of vitamin D you need. And if you don’t like tuna, you can go for other vitamin D sources like salmon, tilapia, or cod.
When it comes to consuming seafood, you need to moderate the amount you consume each day to prevent excess intake of mercury. Two to three servings a week is sufficient.
2. Low-fat milk with vitamin D
Apart from building stronger bones due to its high protein, calcium, and vitamin D levels, milk can also help maintain healthy testosterone levels.
However, to get its benefits, you need to choose the right type of milk. It’s best to go for milk fortified with vitamin D and is low-fat or skim. These have the same nutrient content as whole milk but contain no saturated fat.
3. Egg yolks
Egg yolks are another food source rich in vitamin D. Although it has been linked to increasing LDL (bad) cholesterol levels, egg yolks contain more nutrients than egg whites, which are usually preferred over them.
Due to its high vitamin D content, egg yolks may prove effective in improving testosterone levels in men. Egg yolks are safe to eat – one to three per day – inasmuch as you don’t have high cholesterol.
4. Fortified cereals
Fortified cereals offer a healthier alternative to egg yolks for individuals with high cholesterol. That means eggs don’t always have to feature in your breakfast, and you can change it up once in a while with cereal brands fortified with vitamin D.
Aside from being fortified with vitamin D, these cereal brands also contain nutrients that are beneficial to heart health. You can even increase its vitamin D levels by adding low-fat or low-skim milk and further improve your testosterone levels.
5. Oysters
Oysters are zinc- and protein-rich, with one eight-ounce of seafood containing up to 18 grams of protein and fulfilling the daily zinc requirement.
Zinc plays a crucial role during puberty in the male sex organs development, and the proper amount in your system can help maintain testosterone levels throughout adulthood. If you have zinc deficiency, including oysters in your diet can help increase your T levels.
6. Shellfish
Shellfish is another seafood that can help with low testosterone. It contains high zinc content, which can help in increasing testosterone levels. Shellfish can either be crab or lobster.
According to the National Institutes of health, adding three ounces of Alaskan king crab to your diet can provide you with 43 percent of your recommended daily amount of zinc,
7. Beef
Beef, which is also red meat, is a health concern as consuming it in large amounts can damage your health and lead to the development of cancerous cells.
However, the right cuts of red meat can provide you with the nutrients needed to improve your testosterone levels. Red meat such as ground beef and chuck roast are zinc-rich, and beef liver contains high vitamin D content.
Beef is another food that should not be consumed in excess. Occasionally substitute it with other sources of zinc and vitamin D, such as vegetables and protein foods.
8. Beans
Beans in all its varieties are one of the few food sources that are rich in both zinc and vitamin D. They also contain nutrients, such as fiber, which can be beneficial to the heart.
You can consume all forms of beans, including chickpeas, lentils, baked beans, and still, get its health benefits.
More food for thought
While a healthy diet can go a long way in improving low testosterone, it does not solve hypogonadism. To treat the condition, you need to first go through a physical exam and blood test to confirm you have low testosterone.
Once it is confirmed, you may be prescribed testosterone hormone medications such as:
• tablets or pills
• skin patches
• topical gel
• injections
But they also come with their side effects. Therefore, it’s important to discuss all options with your doctor before going ahead with the treatment.
When considering making diet changes, ensure it’s for your overall health and not just for treating low T.
