prostate<\/strong><\/em>, with low levels of zinc being associated with enlarged prostate glands.<\/p>\nEssentially, pumpkin seeds\u00a0limit the conversion of T\u00a0to dihydrotestosterone (DHT) which, when elevated, can cause enlarged prostates.<\/p>\n
For example, one study [3] found that by giving 320 mg per day of pumpkin seed oil to males with benign, enlarged prostates, increased\u00a0prostate specific volume decreased<\/strong><\/em>.<\/p>\n
\n![\"pumpkin-seeds-for-prostate-health\"](\"https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/06\/pumpkin-seeds-for-prostate-health.jpg\")
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\n<\/span><\/strong><\/em><\/p>\n
Top Tip:<\/strong><\/span> Throw some pumpkin seeds in your oatmeal or grab\u00a0a handful with some berries.\u00a0<\/em><\/p>\n<\/p><\/div><\/span><\/strong><\/em><\/p>\n
\n3. Broccoli<\/h1>\n
Its never a bad thing to get the dark green vegetables in your diet- they’re packed full of fiber, as well as a range of vitamins and minerals. Broccoli is a perfect example of such cruciferous vegetables.<\/p>\n
Broccoli has anti-estrogenic<\/strong><\/em> properties- it helps to block\u00a0excess\u00a0female hormone levels in your body. As estrogen can diminish T\u00a0levels it is important that estrogen is kept at bay. Broccoli contains a number of phytochemicals that can reduce excess estrogen build up in the bloodstream.<\/p>\nAs broccoli contains\u00a0indole-3-carbinol (I3C)<\/strong> that helps to rid the body of estradiol- a key component of estrogen.<\/p>\nFor example a study by\u00a0Michnovicz et al [4] found that by supplementing 6-7mg per kg per day of I3C for one week,\u00a0urinary concentrations of nearly all estrogen metabolites, including levels of estradiol were lower.<\/p>\n
\n![\"Broccoli-to-reduce-estrogen-levels\"](\"https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/06\/Broccoli-to-reduce-estrogen-levels.jpg\")
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\n<\/span><\/strong><\/em><\/p>\n
Top Tip:<\/span> <\/strong>Elevated levels of estrogen have also been linked to heart disease and various cancers so it is important to eat foods like\u00a0broccoli\u00a0on a regular basis.\u00a0<\/em><\/p>\n<\/p><\/div><\/span><\/strong><\/em><\/p>\n
\n4. Avocados<\/h1>\n
Each avocado is around 80% fats so it provides a great source of fat soluble vitamins as well as essential fatty acids<\/strong><\/em>. They are also a good source of vitamin B6 and folic acid which help you to raise energy levels- they provide a whopping 1.7kcal per gram [5] so are great for getting energy in.<\/p>\nAvocados as a great source of all major fat types- monounsaturated fats (MUFAs), polyunsaturated fats (PUFAs) and saturated fats (SFAs)<\/strong> with a hass\u00a0avocado (the most commercially available type) providing 71% MUFA, 16% SFA and 13% PUFA [5].<\/p>\nAs steroid hormones such as testosterone are made\u00a0from\u00a0fats, it goes without saying that dietary fat has a significant impact on T concentrations [6]. Higher fat diets help you to increase your T levels, and with avocados providing all necessary building blocks, they seem a perfect choice to add to your T boosting diet.<\/p>\n
\n![\"Avocados-increase-testosterone-production\"](\"https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/06\/Avocados-increase-testosterone-production.jpg\")
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\n<\/span><\/strong><\/em><\/p>\n
Top Tip:<\/strong><\/span> Fats provide the essential building blocks for testosterone production which make as them key in any T boosting diet.\u00a0<\/em><\/p>\n<\/p><\/div><\/span><\/strong><\/em><\/p>\n
\n5.\u00a0Eggs<\/h1>\n
The good old egg will provide you a range of fats and proteins making it a potent T boosting food- one egg will give you around 75kcal, 7 grams of protein and 5 grams of fat.<\/p>\n
Additionally, they’ll also provide you with a range of vitamins and minerals including the fat soluble vitamins A, D and E as well as minerals selenium. They’ll also provide you with iodine which is essential for proper thyroid hormone production.\u00a0<\/strong><\/em><\/p>\nWithin those 5 grams of fats you’ll find a decent hit of the cholesterol (in particular high-density lipoproteins or HDLs)- you’ll find this in the yolk of the egg so make sure you don’t go old school and just eat the whites. Egg whites are great for protein but you’re far better off going for the whole thing.<\/p>\n
Cholesterol\u00a0is essential for manufacturing T<\/strong><\/em>\u00a0so it makes sense to make sure you get some in the diet. If you’re not getting enough cholesterol in you diet you’re body will find it difficult to improve strength and muscle mass- those that have low fat diets typically have low T levels.<\/strong><\/span> [6]<\/p>\nAnd just when you thought the yolk couldn’t get any better, one egg yolk will provide you with around 50IU Vitamin D3, which is a formidable testosterone boosting sunshine vitamin [7].<\/p>\n
\n![\"Eggs-to-boost-T-levels\"](\"https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/06\/Eggs-to-boost-T-levels.jpg\")
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\n<\/span><\/strong><\/em><\/p>\n
Top Tip:<\/span> <\/strong>Don’t skimp on the yolk- not only will you get the T\u00a0stimulating\u00a0cholesterol, you’ll also get a good hit of vitamin D3.\u00a0<\/em><\/p>\n<\/p><\/div><\/span><\/strong><\/em><\/p>\n
\n6. Honey<\/h1>\n
This one probably isn’t the first food source that springs to mind when you think of T boosting foods- but honey works similar to broccoli in that it has\u00a0anti-estrogenic<\/strong><\/em> properties, although the mechanism behind it is different.<\/p>\nHoney contains\u00a0chrysin and\u00a0the trace mineral\u00a0boron\u00a0in relatively high amounts.<\/strong><\/em><\/p>\nThe flavenoid Chrysin, found naturally in bee pollen, is an estrogen blocker as it reduces the rate at which T\u00a0is converted to estrogen. One study by Gambelunghe et al [8] for example found that 21 days of doing honey containing 1mg per g of chrysin helped to block the conversion of T to estradiol<\/strong>.<\/p>\nHowever, it had no positive effect on T levels- so whilst there’s no evidence to suggest that it directly increases T levels, it does help off set conversion to female hormones.<\/p>\n
Boron can also be found in honey.\u00a0You’ll get around 7mg per kg of this trace mineral. Boron works similarly to chrysin in that it is also an estrogen blocker but may also help to increase T levels too- for example Nahii et all [9] found that by supplementing 11.6mg of boron over a 7 day period, not only did free estrogen fall by ~40%, T-Levels\u00a0rose by 28%.\u00a0<\/strong><\/em><\/p>\n
\n![\"honey-contains-chrysin-nitric-oxide-to-boost-testosterone\"](\"https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/06\/honey-contains-chrysin-nitric-oxide-to-boost-testosterone.jpg\")
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\n<\/span><\/strong><\/em><\/p>\n
Top Tip:<\/span>\u00a0<\/strong>Other estrogen blocking foods include pineapples, citrus fruits, grapes, melons and sesame seeds.<\/em><\/p>\n<\/p><\/div><\/span><\/strong><\/em><\/p>\n
\n7. Tuna<\/h1>\n
Similar to eggs, tuna provides a great source of vitamin D- as we’ve already mentioned, this is a great T booster [7].<\/p>\n
As a low calorie oily fish source, tuna will also provide you with omega-3 fatty acids which will help improve memory and heart health, as well as boost insulin sensitivity and mood.<\/p>\n
As we’ve already mentioned, fats are important in steroid hormone production, and as a source of PUFA\u00a0fats, omega 3s are an important building block in this process.\u00a0<\/strong><\/em><\/p>\nOne study by Sebokova et al [10] for example found that diets high in omega 3s increased\u00a0luteinizing hormone (LH)<\/strong> which is an important trigger of T production.<\/p>\n
\n![\"tuna-contains-vitamin-d3-for-t-boosting\"](\"https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/06\/tuna-contains-vitamin-d3-for-t-boosting.jpg\")
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\n<\/span><\/strong><\/em><\/p>\n
Top Tip:<\/span> <\/strong>Vary your oily fish sources to include sardines, salmon, anchovies and mackerel as well as tuna.\u00a0<\/strong><\/em><\/p>\n<\/p><\/div><\/span><\/strong><\/em><\/p>\n
\n8. Nuts<\/h1>\n
Nuts provide you with a range of essential nutrients essential to male health and performance.<\/p>\n
Walnuts and almonds in particular seem to have excellent health benefits- for example the tocopherols\u00a0<\/strong><\/em>contained in\u00a0walnuts has been linked to reduced prostate health issues [11] as well as reductions in low-density lipoprotein<\/strong> (LDL) production [12] – the cholesterol associated with poor vascular health and cardiovascular disease,\u00a0 due to their high PUFA content.<\/p>\nAlmonds have been found to contain high levels of magnesium and zinc, which have both\u00a0been shown to boost T levels [1,2]. They’ll also provide you with a good source of vitamin E. It is recommended by the Almond Board of California to aim for 23 almonds a day to maximize health benefits\u00a0<\/strong><\/em>[13].<\/p>\n
\n![\"Nuts-reduce-prostate-issues\"](\"https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/06\/Nuts-reduce-prostate-issues.jpg\")
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\n<\/span><\/strong><\/em><\/p>\n
Top Tip:<\/span> <\/strong>Aim to eat your almonds raw not roasted as this may\u00a0alter the bioavailablity of its chemical compounds. Almond butter or milk also provide variety.\u00a0<\/em><\/p>\n<\/p><\/div><\/span><\/strong><\/em><\/p>\n
\n9. Cabbage<\/h1>\n
Again, this one might seem like a strange T boosting food at first thought, but this leafy green, biennial plant is an excellent source of vitamin C as well as the mineral manganese- an important mineral is supporting optimal T levels.<\/p>\n
For example, in a study by Lee [14], manganese supplementation was found to stimulate\u00a0LH production and increase sperm count.<\/p>\n
It is well regarded for its anti-cancer and anti-inflammatory properties and similar to broccoli, cabbage is packed with\u00a0indole-3-carbinol (I3C) <\/strong>which is a potent anti-estrogenic [4].<\/p>\n![\"Cabbage-boosts-testosterone\"](\"https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/06\/Cabbage-boosts-testosterone.jpg\")
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\n<\/span><\/strong><\/em><\/p>\n
Top Tip:<\/span> <\/strong>Vary your cabbages- regularly try both green and purple varieties for a full range of vitamins and minerals.<\/em><\/p>\n<\/p><\/div><\/span><\/strong><\/em><\/p>\n
\n10. Pomegranate<\/h1>\n
This berry is packed full of vitamins B12, C ad K as well as anthocyanin<\/strong>– a potent antioxidant [14].<\/p>\nThe bioactive chemical in pomegranate, punicic acid<\/strong><\/em>, has been associated with a number of health benefits including decreased inflammation, blood pressure and blood sugar [16,17].<\/p>\nThroughout history, pomegranate has symbolized fertility and has been postulated to enhance sexual function and drive<\/strong><\/em> [18]. A paper in Clinical Nutrition [19] found that pomegranate juice supplementation over a 7 week period boosted sperm count and motility, and density.<\/p>\nA study in Endocrine Abstracts [18] reported an increase of 24% in salivary testosterone<\/strong> using a sample of 60 people over a 2 week period.<\/p>\nAdditionally,\u00a0a report in\u00a0the International Journal of Impotence Research reported that over half of the 42 subjects with mild to moderate erectile dysfunction who drank a glass of pomegranate juice a day for 28 days saw an improvement in symptoms<\/strong>. [20]<\/p>\n
\n![\"Pomegranate-T-Booster-\"](\"https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/06\/Pomegranate-T-Booster-.jpg\")
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\n<\/span><\/p>\n
Top Tip:<\/strong><\/span> Pomegranate juice is an easy option to boost your health, but the fruit contains seeds which boost it even more.\u00a0<\/em><\/p>\n<\/div><\/p>\n
\nSummary –\u00a0Top 10 Testosterone Boosting Foods<\/h2>\n
Testosterone is the male hormone responsible for masculinity- its helps us add lean muscle and increase our strength.<\/p>\n
This list of foods will help anyone maintain or even elevate their T levels naturally- it’s a particularly useful list for those with lower T\u00a0levels, or for those who are looking to get more.<\/strong><\/em><\/p>\nFocus on the foods you like and if you think you may have an allergy or intolerance then replace one of the foods for something else. Think about combining foods into a T boosting meal where possible.<\/p>\n
\nWe appreciate that it is difficult to get some of these foods in your diet- some of them are expensive, and some are difficult to prepare- <\/em>who wants to prepare oysters on a daily basis?<\/p>\nIf you are struggling to get enough of these T-boosting foods in your diet then a great alternative is TestoFuel<\/a><\/strong>.<\/p>\nAs a premium, natural anabolic support complex, TestoFuel supplies your body with nutrients it needs to optimize your T\u00a0levels and get the best out of your workouts. With it\u2019s ability to support:<\/p>\n
\n- Muscle Growth and Strength\u00a0<\/strong>\u2013\u00a0Increase muscle size and get stronger naturally<\/li>\n
- Improved Recovery\u00a0<\/strong>\u2013\u00a0Increase your ability to train more regularly<\/li>\n
- Enhanced\u00a0Enhanced Energy\u00a0<\/strong>\u2013 More motivation to train stronger for longer<\/li>\n
- Healthy Libido\u00a0<\/strong>\u2013 Ramp up sex drive and improve confidence<\/li>\n<\/ul>\n
TestoFuel is ideal for improving your performance\u00a0both in and out of the gym, and helping you attain that all-important muscular physique.<\/p>\n
\n\u00a0References<\/h2>\n\n- Kilic M, Baltaci AK, Gunay M et al (2006) The effect of exhaustion exercise on thyroid hormones and testosterone levels of elite athletes receiving oral zinc. Neuroendocrinol Lett 27(1\u20132):247\u2013252<\/li>\n
- Jalali GR et al.\u00a0Impact of oral zinc therapy on the level of sex hormones in male patients on hemodialysis.\u00a0<\/em>Ren Fail. 2010 May;32(4):417-9<\/li>\n
- Hong, H et al.\u00a0Effects of pumpkin seed oil and saw palmetto oil in Korean men with symptomatic benign prostatic hyperplasia.\u00a0<\/em>Nutr Res Pract. 2009; 3(4): 323-327<\/li>\n
- Michnovicz, JJ et al.\u00a0Changes in levels of urinary estrogen metabolites after oral indole-3-carbinol treatment in humans. J Natl Cancer Inst. 1997; 89(10): 718-23<\/em><\/li>\n
- Dreher, ML et al.\u00a0Hass avocado composition and potential health effects.\u00a0<\/em>Crit Rev Sci Nutr. 2013; 53(7): 738-50<\/li>\n
- Volek, JS et al.\u00a0Testosterone and cortisol in relationship to dietary\u00a0nutrients and resistance exercise.\u00a0\u00a0<\/em>J Appl. Physiol. 1991; 82(1): 49-54<\/li>\n
- Pilz S, Frisch S, Koertke H, Kuhn J, Dreier J, Obermayer-Pietsch B, Wehr E, Zittermann A. Effect of vitamin D supplementation on testosterone levels in men. Horm Metab Res.<\/span>2011;43<\/span>(3):223\u2013225.<\/li>\n
- Gambelunghe, C et al.\u00a0Effects of chrysin on urinary testosterone levels in human males.\u00a0<\/em>J Med Food. 2004; 6(4): 387-390<\/li>\n
- Naghii, MR et al.\u00a0Comparitive effects of daily and weekly boron supplmentation on plasma steroid hormones and proinflammatory cytokines.\u00a0<\/em>J Trace Elem Med Biol. 2011; 25(1): 54-8<\/li>\n
- Sebokova, E et al.\u00a0Alteration of the lipid composition of rat testicular plasma membranes by dietary (n-3) fatty acids changes the responsiveness of Leydig cells and testosterone synthesis.\u00a0<\/em>J Nutr. 1990; 120(6): 610-8<\/li>\n
- Spaccarotella, KJ et al.\u00a0The effect of walnut intake on factors related to prostate and vascular health in older men.\u00a0<\/em>Nutr J. 2008; 7(13)<\/li>\n
- Kris-Etherton P, Yu-Poth S, Sabat\u00e9 J, Ratcliffe H, Zhao G, Etherton T: Nuts and their bioactive constituents: effects on serum lipids and other factors that affect disease risk. Am J Clin Nutr. 1999, 70: 504S-511S<\/li>\n
- http:\/\/www.almonds.com\/newsletters\/position-reports<\/li>\n
- Lee, B et al.\u00a0Manganese\u00a0acts centrally to activate reproductive hormone\u00a0secretion\u00a0and pubertal development in male\u00a0rats.\u00a0<\/em>Reprod Toxicol. 2006; 22(4): 580-5<\/li>\n
- Monica, V et al. Preventive and prophylactic mechanisms of action of pomegranate bioactive constituents<\/em>.\u00a0Evidence-Based Complementary and Alternative Medicine<\/i>, vol. 2013, Article ID 789764, 18 pages, 2013<\/li>\n
- Lansky, EP et al.\u00a0Punica granatum (pomegranate) and its potential for prevention and treatment of inflammation and cancer.\u00a0<\/em>Journal of Ethnopharmacology, vol. 109, no. 2, pp. 177\u2013206, 2007.<\/li>\n
- Mirmiran, P et al.\u00a0Effect of pomegranate seed oil on hyperlipidaemic subjects: a double-blind placebo-controlled clinical trial.\u00a0<\/em>British Journal of Nutrition (2010), 104, 402\u2013406<\/li>\n
![\"Oysters-to-boost-testosterone\"](\"https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2016\/06\/Oysters-to-boost-testosterone-2.jpg\")
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