Extra virgin olive oil
Testosterone levels gradually decrease as men get older and, according to the NHS, continue to decrease by an average of 2% per year from around 35 years of age.
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Whether men experience menopause or “andropause” is controversial – the NHS describes the term as “misleading” – but the British Society for Sexual Medicine states that low testosterone levels, also known as hypogonadism, cause symptoms such as hot flashes, weight gain and depression to erectile dysfunction and decreased libido.
If you suspect that you may have low testosterone levels, make an appointment with your general practitioner.
Hormone replacement therapy is the most effective treatment for low testosterone, and maintaining a healthy weight is key – being overweight is likely to lead to higher levels of estrogen and lower levels of testosterone.
What you eat can also make a difference, and some foods help increase testosterone in the body. Here are 10 of the most effective.
Testosterone – A Guide to the Male Hormone
There are two good reasons why the oyster is considered one of the most powerful aphrodisiacs around: zinc and vitamin D.
Oysters are the best food source for zinc, which has been shown to increase testosterone levels in the body, especially in men who are hormone deficient.
Oysters are also an excellent source of testosterone-boosting omega-3 fatty acids, as well as vitamin D, which several peer-reviewed studies show to increase the amount of testosterone available in the body.
More T? How to Increase Testosterone Levels
These delicious nuts are replete with healthy monounsaturated fats, which boost testosterone production in the body, and are low in polyunsaturated fats, which can actually lower testosterone levels.
Macadamia nuts are quite unique in this regard in that they contain fewer testosterone-lowering polyunsaturated fats than other nuts. Try them sprinkled over a salad or spiced up in a smoothie.
10 healthy reasons to eat more nuts
Research from Argentina has shown that extra virgin olive oil is the most effective dietary fat when it comes to increasing testosterone levels in the body.
Extra virgin olive oil is a great source of healthy monounsaturated fats that increase levels of the essential male hormone and, unlike dense saturated fats, have less of a negative impact on overall health and wellbeing, not to mention waistline.
The health benefits of various edible oils
While the official NHS recommendations emphasize the importance of minimizing meat in the diet, especially fatty red meat, studies show that meat eaters tend to have higher testosterone levels than vegetarians and vegans, as well as higher sperm counts.
If you want to limit overall health risks while increasing your testosterone levels, choose lean white meats like turkey and chicken breasts over fatter meats like pork or lamb.
Is it time to give up processed meat?
Eating a diet high in omega-3 foods can increase testosterone levels.
A number of studies suggest that a diet high in omega-3 foods can increase testosterone levels in the body.
Mackerel, along with other oily fish such as salmon, sardines and anchovies, is particularly rich in omega-3 fatty acids. A small serving of mackerel provides almost 100% of the Recommended Daily Allowance (RDI) of testosterone-boosting vitamin D and is also a good source of zinc.
10 healthy reasons to eat more fish
A powerhouse for men’s health, the almond contains healthy fats, vitamins, and minerals that aid testosterone production in the body and maintain healthy levels of the male hormone.
Almonds also contain an amino acid called arginine, which increases nitrates in the blood and can help reverse erectile dysfunction. A small handful several times a week should be enough.
Men, Aging, and Sex: How It’s Changing
Research suggests that a compound called indole-3-carbinol, found in cruciferous vegetables, may lower “bad” levels of estrogen in men and promote healthier testosterone levels in the body.
Broccoli, as well as cabbage, kale, and other types of cabbage like pak choi and cauliflower are the best food sources for indole-3-carbinol – increasing your intake of these vegetables should also increase your testosterone levels.
Discover our delicious broccoli recipes
|More advice from Dr. Mark Porter …|
Honey is a source of the mineral boron and contains chrysin, a flavonoid that blocks the conversion of male hormones into estrogens. Both substances increase the amount of testosterone available in the body. And like almonds, honey can help alleviate erectile dysfunction.
The sweet treat is rich in nitrates, which increase blood flow to the penis for stronger, longer-lasting erections.
The health benefits of honey
Food to prevent erectile dysfunction
Eggs are brimming with a variety of nutrients that help increase testosterone levels. They provide a generous amount of high quality protein – key to maintaining adequate levels of the male hormone – and other testosterone-boosting nutrients like vitamin D and calcium.
Eggs are also high in HDL (good) cholesterol – dietary cholesterol is essential for optimal testosterone production.
10 healthy reasons to eat more eggs
Studies have shown that the phytochemicals in mushrooms can prevent an enzyme called aromatase from producing estrogen.
Regular mushroom intake has been linked to healthier testosterone levels in men. Although mushrooms have been the most studied, other types of mushrooms such as shitake, chanterelles, and portabello are thought to be just as effective.
Mushrooms – the new superfood?
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