Testosterone is often seen as the alpha of all hormones, but what actually is it and why do we need it?

Testosterone is a sex hormone that is responsible for libido, bone and reproductive health, energy, stamina and muscle mass, as well as hair growth. Increasing your body’s natural testosterone levels through food can help you get stronger, leaner and just thriving as a being overall.

Even though testosterone is crucial for men; with males producing up to 8 times more test than women, the hormone is still required for females in order for them to live an energetic, healthy life.

Whether you are male or female, if your goal is to increase your body’s natural free testosterone then obtaining enough vitamin D and Zinc is absolutely essential, as both of these are precursors to the creation of testosterone.


Here are 5 of the most powerful foods to naturally boost your test levels:


1. Tuna, Salmon and Fatty Fish


These fish are plentiful fatty acids and in vitamin D, which as we saw above, is a precursor in boosting test levels. Just one single serving of tuna fulfils your daily vitamin D needs. The fatty acids in the fish help to reduce the inflammation in the body which can help you recover better from training and feel better when you’re in the gym; two birds with one stone here.


2. Whole Eggs


Whole eggs are a fantastic source of protein, cholesterol, vitamin D and omega-3s Additionally, eggs are also one of the best sources of cholesterol which plays an important role in the production of sex hormones. Some studies have shown that men who eat whole eggs instead of egg whites tend to have higher testosterone levels.


3. Oysters


Zinc is an essential nutrient during puberty and it has the ability to support and stabilise hormones all throughout adulthood. Males who have low test levels may see great improvements in their natural test levels just via boosting their intake of this mineral.

Oysters contain more zinc per serving than any other food and in addition to raising test levels, they support sperm health as well as reproductive function and are a great aphrodisiac too. A male superfood? I think so!


4. Dark Leafy Greens


Dark green veggies such as kale, spinach, chard, brussel sprouts, and broccoli are high in magnesium which is another mineral that has the ability to boost the bodies available testosterone levels.

In addition to being able to raise test levels, these veggies as well as cauliflower, turnips and cabbage are even more special as they help lower estrogen levels in the body. These veggie super stars are plentiful in a compound called indole 3 carbinol. Indole 3 Carbinol aids in flushing estrogen from the body, ensuring your testosterone can be produced unhindered, allowing the body to regulate testosterone levels more efficiently.


5. Pumpkin Seeds


Pumpkin seeds are jam-packed of zinc, which as we know now, is an essential mineral in supporting testosterone levels. Pumpkin seeds also contain leucine, an amino acid helps support testosterone levels, but it also is able to help fat oxidation and endurance which makes it perfect for anyone who wants to support their test levels and be a beast in the gym.

There you have it! 5 easily accessible foods that will not only help aid in the body’s natural production of testosterone but will help nourish your body too.

Smashing a tuna salad with some pumpkin seeds gives you 3 of the ingredients mentioned in one cheap, quick and easy meal.

About the Author Ryan Spiteri

From as early as 19 years old, Ryan dedicated his life to finding the most effective techniques to achieve fast-as-humanly-possible body transformation results.

After a successful bodybuilding career (retiring as a WBFF Pro Medal winner), Ryan turned his attention to helping clients all over the world build their dream bodies.

Over almost a decade, Ryan has helped over 70,000 clients transform their bodies using his research-backed, highly effective, yet fun and sustainable approach.

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