1. Ginger Root - According to a study done in 2012, human males that took a daily ginger supplement increased testosterone levels by as much as 17.7 percent after just 3 months in a group of 75 adult male participants. [1] In another study done in 2018, male rats that were given a ginger supplement were shown to increase testosterone by increasing blood flow to their testes and decreasing stress. [2]
2. Seafood/Fish (2 servings of 4 ounces per week based on US FDA recommendations to reduce the consumption of mercury) [3] - Zinc is one of the most essential nutrients during puberty for a human male, and throughout adulthood. Studies have shown that men who suffer from low T benefit when they increase their Zinc intake. [4] Oysters are a very good source of Zinc but they aren't alone; crab, lobster, and other seafood have a good amount of Zinc content in them. According to the National Institutes of Health, Alaskan king crab has 59 percent of your daily value of Zinc in just a 3-ounce serving, so if you’re trying to increase your Zinc intake without too much seafood, look for an Alaskan crab. [5]
3. Eggs - Findings have shown that egg yolks can assist with low T. While eggs are known for having a good amount of cholesterol, this fact often gives eggs a bad reputation. Eggs also have a good amount of Vitamin D, Iron, Zinc, Protein, and Healthy Fats. [6] Research suggests that Eggs can increase testosterone production because of the Cholesterol and Vitamin D content they contain. [7] If you look at the chemical structure of testosterone and cholesterol they look very similar. You need cholesterol to make Testosterone and Vitamin D because cholesterol is a building block for both Testosterone and Vitamin D. As long as you don’t have any preexisting cholesterol issues, you can safely eat one to three eggs per day and safely bring up your testosterone levels.
4. Beef - Beef is an exceptional source of Vitamin D, while ground beef and chuck roast contain Zinc. Beef in general is a great source of Zinc, which as we mentioned above promotes testosterone production. As a matter of fact, 3.5 oz of ground beef contains 44 percent of the suggested daily value of Zinc. [8] Some studies do caution against eating too much processed meats, due to the high amounts of growth hormones added to animals’ diets. Eating too much processed meats can have the inverse effect and actually damage testosterone production, so try to avoid highly processed meats as much as possible. [9]
BONUS
5. Pomegranates - A study done in 2012 showed results of pure pomegranate juice boosting testosterone levels in men and women by an average of 24 percent in just 2 weeks. [10] They also experienced improvements in mood and blood pressure. More research needs to be done for these findings to be accepted, but it doesn’t hurt to increase your pomegranate intake since they’re rich in Antioxidants and Vitamin C.
References:
Done with this article? Check out our article "4 Foods That Kill Testosterone Levels"
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