Testosterone is a hormone that exists in both men and women, and it works to increase energy levels, regulate sperm production, promote muscle mass, and control sex drive. As you age, testosterone levels begin to decline and the most common bodily function that is affected is sex drive. Decreased testosterone levels are a natural part of aging, but there are many foods that can help to keep testosterone levels as normal as possible.
Men who have the desire to boost sex drive and develop bigger muscles require the right foods that focus on testosterone. In doing so, men increase the body’s anabolism, which is the ability to burn calories and fat while building and repairing muscle tissues. Men with lower testosterone levels have a tendency to gain weight more easily than men with higher levels. In order to boost testosterone levels, place emphasis on the foods that you are consuming. Unhealthy foods are not conducive to maintaining a consistent T count. Below, you’ll find six of the best foods that enhance testosterone levels.
Spinach should be in your diet, plain and simple, whether you have low T levels or not. Because spinach contains a lot of magnesium, it helps to lower the body’s levels of sex hormone binding globulin (SHBG), which can bind to free testosterone levels and make them inactive. The International Journal of Andrology published a study that explained how boosting magnesium intake was linked to higher testosterone levels. Other magnesium-rich foods include pumpkin seeds, Swiss chard, almonds, and sesame seeds.
Garlic has been praised by bodybuilders for years because it works to boost testosterone by lowering cortisol levels (the stress hormone). Garlic is also a vasodilator, meaning that it works to get more blood to your muscles for maximum anabolic effect. Men with low libido are also encouraged to incorporate garlic into their diet.
Ginger is known for reducing inflammation, calming digestion, and soothing sore throats, but one of its lesser-known abilities is that it helps to improve testosterone levels and sexual function. One study, which was published in the International Journal of Reproductive BioMedicine, found that ginger decreased sperm DNA fragmentation. This translates to a reduced risk of miscarriage and improved fertility. Further studies on humans need to be conducted to support more testosterone-boosting benefits of ginger.
Before we detail how Brazil nuts benefit testosterone levels, it is important to note that you should only consume two or three Brazil nuts per day. Brazil nuts contain selenium and zinc, both of which work to boost your T count and improve overall reproductive health. A one ounce serving of Brazil nuts fulfills 988% of your recommended daily intake of selenium, which has been know to improve sperm motility and quality. Preliminary studies show that selenium has a small impact on testosterone and that athletes may not see increased T levels after eating selenium rich foods.
It seems that beets can do no wrong! Beets are rich in boron, which is necessary for testosterone production and increasing free testosterone levels. Research suggests that consuming 10 grams of boron for at least six days is enough to elevate T levels. Beets always work to decrease inflammation and increase nitric oxide levels, which help to dilate blood vessels and improve blood flow.
As we previously mentioned, boron encourages healthy testosterone production, and red grapes are great sources of boron. On top of this, grape skins are rich in resveratrol, which has been known to improve sperm health. Chinese researchers have found that 5-10 grams of grape skin can raise T levels and improve the sperm’s ability to swim.