Testosterone is not only the primary hormone that makes a man a man, but it’s also needed for living a happy (by happy I mean copious amounts of sex) and gains-filled life. Without testosterone, this world would be a mess to behold. Thankfully this is not the case.
Why is it that testosterone is so important for life? Why do men need it? Well, here are just a few reasons to keep in mind the next time you think that testosterone is just there: it regulates a male’s sex drive, fat distribution, your bone and muscle mass, and strength, plus the production of red blood cells, and sperm.
If you’re asking yourself how much testosterone you should be producing, just know that each man is different and the amounts of testosterone produced vary greatly from one individual to the next. However, there are ways to ensure that your testes produce adequate amounts of testosterone to maintain suitable levels and proper hormone balance: Eat the right foods!
You don’t want your gains slipping away because you’re not producing enough testosterone, right?
Eating for Higher T-Levels
The best testosterone boosting foods are what we’re going to have a look at today. Do you know what to eat to raise your T-levels? Most of you probably answered something like, “Uh, I think so?” Well, thinking so doesn’t cut it, sunshine. I’m here to educate the ignorance out of you. So pay attention.
Without further explanation, let’s get straight into it.
Vitamin D-Rich Foods
So this isn’t a food per se, but it certainly is something that can be found in foods. Vitamin D has been shown in studies to be a major proponent in the production of testosterone and weight loss in men.
Foods that are rich in vitamin D:
- Herring – 2061 IU
- Catfish – 1053 IU
- Mollusks, oysters – 941 IU
- Salmon – 920 IU
- Low-fat milk – 248 IU
- Tuna – 238 IU
Who would’ve thought that coconuts help with the production of test? However, it’s not the coconut itself that helps, but rather its oil. See, coconut oil is a saturated fat. And saturated fats play a role in the production of T. One study found that men who switched from a high-fat diet to a low-fat diet saw decreases in the production of testosterone (the fat was saturated).
This doesn’t mean that you have to go crazy with the fats (although you can if you want to). Keep in mind that for a consistent and effective production of testosterone, saturated fats should make about 20-25% of your daily caloric intake.
Other foods high in saturated fats:
- Full-fat dairy
Yup, that’s right: ricotta cheese, bishes!! This cheese, used in delicious lasagna, contains great amounts of whey. As you would already know, whey is essential for building muscle mass due to being rich in branched-chain amino acids. But how does this help with testosterone production? It doesn’t. What it does do, though, is hinder cortisol’s effect on our bodies.
For those of you who don’t know, cortisol likes to break things down and also hinders hormone production — specifically, sex hormones. So by ingesting enough bcaa’s (through whey or supplementation), you block the negative effects insinuated by cortisol, thus allowing for ample testosterone production.
Other foods high in whey:
- Whey protein powder
Oh, you thought I forgot about zinc? Not in your lifetime.
Zinc is one amazing mineral when it comes to everything involving sex and sex hormone production. A study was done in 1980 showing the great effects of zinc on the male sex hormone production. In this study, 37 men were given zinc supplementation to see its effects on test and sperm production. Out of these 37 men, nine were able to impregnate their wives within 2-3 months of orally administrated zinc supplementation.
Foods that are rich in zinc:
- Pumpkin seeds
- Beef steak
- Cashew nuts
- Sesame seeds
Strawberries? How the hell does this fruit—typically associated with female fragrances—affect testosterone production? Well, you see, strawberries contain a hearty amount of vitamin C (which is Spanish for ‘vitamin yes’), and vitamin C is not cortisol’s best friend.
Good amounts of this vitamin can lower cortisol levels that are associated with intense workouts. When your workouts are intense, cortisol levels rise. And cortisol contends with testosterone. So, with lower levels of cortisol, testosterone can then have a more anabolic effect of your muscle growth.
Other foods that are rich in vitamin C: