Testosterone is a hormone which is produced in the male gonads (and to some extent the female gonads and adrenal glands), which makes it a part of the body. Thus, it follows that its synthesis occurs from the nutrients available in the body. Structurally, testosterone is a steroid hormone. Thus, it cannot be produce in the absence of good quality fats.
And apart from fats, many other macro and micro nutrients are involved in the synthesis of this hormone. The bottom line is that without a balanced diet and healthy eating habits, it is not possible to have optimum levels of testosterone.
There are many changes that can be made in the diet to boost testosterone levels. Certain foods can be included and/or excluded from the diet to that effect.
Testosterone and green leafy vegetables
All green leafy vegetables and herbs like spinach, broccoli, kale, parsley and especially cabbage have a compound called IC3, which is known to lower estrogens in the body. As a result, androgens like testosterone can manifest themselves better. As a result, their bioavailability and efficacy increases tremendously.
Green leafy vegetable are also rich in iron, which helps battle anemia, one of the consequences of testosterone deficiency.
Egg yolks are rich in healthy cholesterol, which is essential for the production of testosterone. Also, the protein contained in egg whites has a hundred percent bioavailability, which makes it perfect for people who want to build up muscles.
But those individuals with elevated lipids levels must be careful in their consumption of eggs, lest the condition be worsened.
Include wheat bran and oat based cereals in breakfast
Wheat bran is rich in magnesium, which is linked with increased levels of testosterone. Moreover, it is rich in fiber, which provides a satiated feeling to the body, which prevents person from unhealthy snacking. Thus, starting the day with wheat bran can be an excellent solution to keep hunger in check till lunch.
Oats have a chemical compound in them that is known to release sex hormones from their bound state in blood to a free state. This makes testosterone available for use by the body, increasing libido and keeping the physiological functions of the body intact. Availability is extremely important; testosterone production is of no use if the produced hormone is not utilizable.
The benefits of nuts and coconut in testosterone production
Dried fruits, coconut and nuts are rich in saturated fatty acids. These are essential for the production of testosterone, which is a steroid hormone. Thus, snacking on nuts and dried fruits such as apricots and prunes can be extremely beneficial in the production of testosterone.
Moreover, such snacks keep an individual away from junk foods, which are the bane of sex hormones and sex drive.
Decreasing the intake of processed and sugary foods
Processed foods and sugar are very high in empty calories, which are one of the major culprits behind obesity and type II diabetes. And obesity is one of the leading causes behind decreased testosterone levels.
Candy bars, sodas, cookies, cakes and other such items are very rich refined sugar and should be consumed sparingly. And processed foods can have sugar even if they are not sweet to taste. Furthermore, the chemicals and preservatives added in processed foods can cause many health issues, the decrease in testosterone being one of them.
Include shell fish in diet
You do not have to eat them every day, but oysters and other shell fish can work wonder for increasing testosterone levels. They are rich in zinc, an element that is essential for the production of testosterone. It acts as a catalyst for the chemical reactions which lead to the synthesis of the hormone.
Oysters are also known to be aphrodisiacs and hence they have the added advantage of augmenting sexual drive and performance. Consuming them once or twice a week for about two months can show dramatic changes in testosterone levels.
Strawberries and citrus fruits
Citrus fruit are rich in vitamin C, which acts as an antioxidant to protect the body from the harmful effects of free radicles. This make sure that all the elements necessary for the production of testosterone are available in the body. Vitamin C also reduces stress by reducing cortisol levels in blood. Cortisol competes with testosterone for access to receptors in blood, thus decreasing its availability.
Strawberries are rich in vitamin C as well as other antioxidants. They are also known to be aphrodisiacs, which is a trait that goes very well with the testosterone improving properties.
Yoghurt, cheese and whey
Dairy products are rich in vitamin D, which, along with its action on bones, is also correlated with increased production of testosterone. These foods also reduce the cortisol levels of blood, which blocks the utilization of testosterone, which makes them doubly useful. Building muscles is not possible without the presence of vitamin D and hence if you want to increase your testosterone levels for body building, milk products are especially suitable for you. Its is worth noting that Spartagen XT contains vitamin D as cholecalciferol.
Any discussions about diet is incomplete without talking about eating habits. Make sure you eat at least one meal a day sitting down, with nothing to distract you. Keep regular meal times and stick to them, otherwise the body may not efficiently digest or assimilate what you eat. Pay close attention to what you are eating. This may seem a little silly but when you are assess your food carefully, you can skip out the unrequired and unhealthy components in it.
And lastly, for optimum testosterone levels, make sure you are not stress while you eat; these testosterone boosting foods can be deemed redundant in such as case.