Testosterone is a male sex hormone that affects more than just sex-drive.
This hormone is also responsible for…..
-Bone and muscle health
-Mental and physical energy and well-being
An overall balance of hormones is important to manage testosterone levels. This means consuming a well-balanced, nutrient-dense diet.
Being mindful of total intake of foods containing hormones or hormone-mimicking nutrients, such as phytoestrogens, is recommended to achieve improved testosterone levels.
Studies have shown these nutrients may have an effect on overall hormone balance.
Two nutrients that are especially important to your diet are Vitamin D and Zinc, both of which are precursors for making Testosterone.
Here are some foods that will help boost these 2 nutrients in your body….
Tuna is rich in vitamin D, which has been linked to a longer life and Testosterone production. It’s also a heart-healthy, protein-rich food that’s low in calories. Whether you choose canned or fresh, eating this fish can be a natural way of boosting Testosterone. A serving of tuna fulfills your daily Vitamin D needs. If you aren’t a tuna fan, you may consider other fishy sources of Vitamin D, such as salmon or sardines. Remember that moderation is key. Aim for a max of two to three servings a week to minimize your intake of mercury, which is found in seafood.
Egg yolks are another rich source of Vitamin D. While cholesterol has a bad reputation, egg yolk contains more nutrients than egg whites. The cholesterol of egg yolks may help with Low T. As long as you don’t have any preexisting cholesterol issues, you can safely eat one egg per day.
Zinc is an essential nutrient during puberty, and its effects can keep male hormones in check throughout adulthood. Men who have Low T benefit from increasing their zinc intake if they also have zinc deficiencies. Oysters are good sources of this mineral.
There are real health concerns about the overconsumption of red meat. Not only do some cuts have more fat than poultry, but eating too much is also linked to certain cancers, such as colon cancer. Still, some cuts of beef have nutrients that can boost Testosterone. Beef liver is an exceptional source of Vitamin D, while ground beef and chuck roast contain zinc. To keep animal fats in check, choose only lean cuts of beef and avoid eating it every day.
When it comes to male hormone health, beans may offer more benefits than you think. Many legumes, such as chickpeas, lentils, and baked beans, are all considered good sources of zinc. As a bonus, these foods are full of fiber and plant-based proteins that can protect your heart health.