If you have been watching the news lately you may have heard of the epidemic of low testosterone. ABC news estimated that as many as 1 in 10 men aged 30-70 has low T. The symptoms of low T can be low sex drive, general lack of energy, brain fog, depression and the dreaded erectile dysfunction.
Testosterone production is heavily influenced by diet and if you are a man reading this article I would add the following foods to my diet TODAY. These are foods that have been shown in research to naturally raise testosterone levels even in unhealthy subjects and that I personally eat almost every day.
Food #1: Eggs- forget everything you’ve heard about dietary cholesterol being bad for your heart. in 2015 the US dietary guidelines not only removed the restriction on dietary cholesterol but also basically said low fat diets are not ideal as well. Cholesterol is a precursor for testosterone as well as many other important molecules in the body and eggs have plenty. They are also a great source of B-Vitamins, Vitamin D and a whole bunch of other nutrients.
Food #2: Butter- the body also needs ample fat to produce enough testosterone. Grass fed butter is an excellent source of fats and also supplies some cholesterol.
Food #3: Pastured Meats- meat is the easiest source of the complete amino acid profile. These play a role in numerous functions throughout the body and if you are protein deficient your body simply cannot produce all the testosterone it needs for muscle growth, injury recovery and other healing processes.
Food #4: Spinach- this is the king of the leafy green vegetables. In addition to its wide variety of nutrients needed for testosterone production spinach is a great source of magnesium and contains naturally occurring nitrates that improve circulation and relax the blood vessels.
Food #5: Potatoes- Potatoes are an excellent source of easily digestible carbohydrates. The body needs all the macro nutrient groups (protein, fat, carbohydrate) to produce testosterone. A low carb diet will reduce testosterone production.
Food #6: Pomegranate- this somewhat exotic fruit is jam packed with T supporting nutrients. Pomegranate is one of the most nutrient dense fruits and has been shown to boost both testosterone and nitric oxide production.
Food #7: Celery- Celery, like spinach, is loaded with naturally occurring nitrates and other nutrients that boost testosterone production.
Food #8: Black Berries: Black berries are one of natures great detoxification foods. They sweep unwanted toxins out of the colon which helps the natural efficiency of the body. Their deep purple color is also given by rich anti-oxidant supplies that aid in testosterone production.
If you take nothing else away from this article know that for optimal T production you need to eat A)enough fat B)enough cholesterol and C) a good mix of protein and carbohydrates. Without the raw materials for testosterone production there is simply no way to produce enough to avoid the symptoms of low testosterone, which frankly are about as bad as it gets for men.
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