Testosterone is a very important hormone and a lack of it can undermine a man's mental, physical, and sexual health. A man's testosterone level can be low due to a number of factors ranging from not getting enough exercise to an unhealthy diet. Yes, you can boost levels of this hormone from the foods you eat.
High Protein, Moderate Fat Diet
A high protein, moderate fat diet will help to naturally boost testosterone levels. This means lots of lean meats, fish like tuna and salmon and dairy products such as milk, cheese, eggs etc. Don't be afraid of the saturated fat in meat and dairy products as research has demonstrated that saturated fat does not increase bad cholesterol levels but actually increases good cholesterol levels.
Testosterone is formed from cholesterol so as long as you obtain it from natural sources and avoid the dangerous, man made trans fats in processed foods you'll be okay. Avocados, nuts, seeds, olive oil etc are also healthy sources of fat you should strive to get enough of in your diet.
In addition, foods with a high zinc content are excellent to boost testosterone. Oysters have the highest level of zinc more than any other food so they are a must in your diet. For the best results you should have them steamed or raw but never fried.
Cruciferous vegetables are imperative in a diet aimed at boosting testosterone levels. This means lots of cabbage, lettuce etc. for their anti-estrogen properties in addition to the high fiber content which helps to control weight. If you don't like eating your vegetables then this fact should cause you to start liking it now that you know the good impact it will have on your body.
Garlic is a hearb with very potent testosterone boosting effects especially since it contain s allicin, an organosulfur compound which reduces cortisol levels. High cortisol levels will cause you to lose muscle mass so it is an unfavourable state for someone wanting to build more muscle. Cortisol and testosterone fight for the same receptors in muscle cells so less cortisol means more testosterone.
What to Avoid
In terms of foods that negatively impact testosterone levels, this would encompass overly processed high sugar and fatty foods. Diets too low in protein or too high in fat are also bad for testosterone levels. Aim for a diet with a macronutrient ratio of 50% carbs, 35% protein and 20% fat.
Other Ways of Naturally Boosting Testosterone Levels
There are many ways other ways of boosting testosterone levels and this will range from getting sufficient exercise, sleep and sunlight. You can also take safe supplements which indirectly increases your body's production of testosterone. My recommended natural testosterone booster is Testofuel. This supplement contains natural ingredients that have been scientifically proven to boost testosterone levels.