Man Food: Nutrition to Increase Testosterone

Testosterone is one of the most important hormones in our body. Without it, we cannot survive. A healthy testosterone level helps us perform better physically and mentally. However, too much testosterone can cause problems such as low energy or depression. If your testosterone level is not up to par then you may experience symptoms like fatigue, lack of motivation, loss of libido and many others.

In order to improve your health and performance, you need to eat right! Eating right means eating foods that are high in nutrients and low in fat.

When you eat these types of foods, they will give you all the benefits of having a higher testosterone level.

It’s no secret that men have higher testosterone levels than women do. Androgen deficiency is common among males due to their greater activity level and exposure to environmental toxins during their childhood years.

For example, they might get lead poisoning from playing sports or being exposed to pesticides while growing up. Other factors that affect testosterone levels include age, weight, height, diet and exercise habits.

So what foods raise testosterone the most?

First, try to consume as many fruits and vegetables as you can. They are high in nutrients and low in calories, so they provide the body with everything it needs while helping you lose weight. Many of them are also very low in sugar which is good for diabetics or people at risk for diabetes. These low glycemic index foods don’t spike your blood sugar rapidly, preventing fatal conditions like heart attacks. Some of the very best fruits and vegetables you should try to incorporate into your diet on a daily basis are broccoli, cauliflower, cabbage, kale, brussels sprouts, raspberries, blackberries, strawberries, avocados, mangos, papayas, kiwifruit, oranges and apples. These are all excellent for providing antioxidants to fight off free radicals and are known to have anticancer properties.

Many people think that bananas are good for testosterone because of their high levels of testosterone. That is a myth.

While bananas do contain more testosterone than most other fruits, they don’t have nearly enough to raise your testosterone levels. Besides, excessive amounts of sugar can actually lower your testosterone levels because of insulin resistance.

Some people like to juice their fruits and vegetables. While this can be good, you should try not to go overboard on it.

You wouldn’t want to ingest so much fructose that you become insulin resistant and develop diabetes. It’s best to eat whole fruits and vegetables because your body can easily absorb the nutrients inside them, and you’ll be fuller longer which prevents snacking.

Man Food: Nutrition to Increase Testosterone - Picture

It’s important to eat meat, but you don’t want to eat too much of it because meat is high in saturated fat. All meat contains some amount of saturated fat, but dark meats like beef and venison contain the most.

Fish like salmon, tuna and sardines are good for you because they contain more unsaturated fats. However, you should still be careful not to eat too much meat because it can raise your cholesterol levels and increase your risk of heart disease. Most meats aren’t good for people with diabetes due to their high glycemic index. Excess meat consumption has also been linked to manhood shrinkage and shorter lifespans.

One food that you want to stay away from is soy. Soy is a plant protein that has been shown to lower testosterone levels by as much as twenty percent in some studies.

Men who are vegetarians usually have lower testosterone levels, so if you’re a vegetarian you might want to rethink your diet plan. Even though eating meat can lead to heart disease, it’s preferable to a diet high in soy and low in everything else.

Many people are trying to eat less meat and more vegetables these days, but they’re still eating a lot of processed foods that are high in sugar, bad fats and salt. If you want to raise your testosterone levels, you’re going to have to cut out a lot of the junk food that is common in the Western diet.

This includes cakes, candies, pastries, chips, soft drinks and other sweets. These foods are high in empty calories and low in nutritional value. They make you fat, cause heart disease and have a whole host of other negative effects on your body.

If you’re overweight, try to slim down for the sake of your testosterone levels and your overall health. Excess body fat has been shown to lower testosterone levels in men.

Even if you’re not overweight, you still need to stay away from bad fats and eat healthy if you want your testosterone to reach optimal levels.

Sugar has become a major problem in our diets today. It has been estimated that the average American consumes as much as 150lbs of sugar every year.

To put that into perspective, that’s about as much as a mid-sized horse. That’s a massive amount of sugar and it’s killing us softly.

The biggest culprit in all this is high fructose corn syrup (HFCS).

Sources & references used in this article:

Diet-hormone interactions: protein/carbohydrate ratio alters reciprocally the plasma levels of testosterone and cortisol and their respective binding globulins in man by KE Anderson, W Rosner, MS Khan, MI New, S Pang… – Life sciences, 1987 – Elsevier

… on plasma dehydroepiandrosterone sulfate, testosterone, and estradiol levels in middle‐aged men and postmenopausal women: a diet‐controlled intervention study by A Sierksma, T Sarkola, CJP Eriksson… – Alcoholism: Clinical …, 2004 – Wiley Online Library

Effects of testosterone replacement on muscle mass and muscle protein synthesis in hypogonadal men–a clinical research center study by IG Brodsky, P Balagopal, KS Nair – The Journal of Clinical …, 1996 – academic.oup.com

Dietary supplements of soya flour lower serum testosterone concentrations and improve markers of oxidative stress in men by D Gardner-Thorpe, C O’Hagen, I Young… – … of clinical nutrition, 2003 – nature.com

Androgen receptors and testosterone in men—effects of protein ingestion, resistance exercise and fiber type by JJ Hulmi, JP Ahtiainen, H Selänne, JS Volek… – The Journal of steroid …, 2008 – Elsevier