Testosterone Boosting Fruits
Written by Ben Bunting: BA, PGCert. (Sport & Exercise Nutrition) // British Army Physical Training Instructor // S&C Coach.
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Testosterone levels tend to naturally decline with age, but certain foods can help naturally boost testosterone levels again.
Examples include those rich in zinc, selenium and magnesium such as fatty fish, eggs and cocoa.
Pineapples contain bromelain, a natural testosterone booster.
Furthermore, pineapples contain magnesium and zinc in abundance and serve as an excellent source of vitamin D which plays an integral role in hormone production.
Testosterone and Food
Testosterone is an essential hormone that promotes muscle growth, helps the body burn fat more efficiently, produces sperm and increases energy levels while increasing libido and producing red blood cells.
While testosterone plays an essential role in both men and women health, its presence tends to be greater among male patients - this substance has long been recognized for its stimulating effects as an aphrodisiac effect.
Testosterone levels can be increased through healthy fats found in avocados. Furthermore, avocados contain ample Vitamin D which plays an integral part in producing testosterone.
Another way of getting this essential nutrient would be by either exposing yourself to sunlight or taking supplements with Vitamin D3.
Eggs are another fantastic food to help increase testosterone levels. In particular, their yolk is full of nutrients that help promote testosterone production - such as vitamin D which has an important part to play in its creation.
Zinc and selenium which also support this growth. If possible try including eggs two to three times every week as part of your diet regimen.
1. Avocado
Avocados are rich in healthy fats, which are important for hormone health.
A healthy diet includes foods that are high in fat. It is important to include fats in your diet as they help you absorb and vitamins , A, D, K, and E.
Essential fatty acids are also found in fats, but the body can't make them.
Choose healthier fats by choosing liquid plant oils that are not tropical, low-fat or no-fat dairy products instead of full-fat, and lean meats or poultry if you consume meat.
The healthier fats are known as unsaturated fats.
Unsaturated fatty acids come in two forms: monounsaturated (monounsaturated) and polyunsaturated (polyunsaturated).
Monounsaturated fatty acids are found:
- Spreads and oils made from olive and rapeseed oil
- Olives
- Avocados
- Nuts and seeds, such as almonds (or Brazil nuts), hazelnuts (or peanuts), pine nuts, sesame seeds, and pastes or spreads made with them.
You can find polyunsaturated fatty acids in:
- You can find a variety of vegetable oils (including sesame, corn and sunflower) and the spreads that are made from them.
- Flaxseeds and sesame seeds
- Walnuts and pine nuts
- Oily fish
Remember to balance your calorie intake from food with the calories you burn through exercise.
Avocados also contain magnesium, boron and other minerals that may boost testosterone levels.
Boron, a trace element, may influence the metabolism of testosterone in the body. It can also protect against its degradation.
Avocados are a good source of boron, and while supplements for testosterone increase are not recommended, eating more avocados may help to maintain healthy testosterone levels.
2. Pomegranates
Pomegranates are an antioxidant-rich food, which help increase testosterone production. Their rich composition includes punicalagins - an ingredient three times as potent as resveratrol.
Resveratrol belongs to a group of micronutrients known as polyphenols.
Polyphenols are organic chemical compounds that plants produce to survive droughts or disease attacks. These compounds can be found in plant food and offer a range of health benefits.
Resveratrol can be found in grapes, peanuts, berries and nut products. Red wine contains higher levels of it. Resveratrol is anti-inflammatory and antioxidant, protecting you from diseases such as cancer, diabetes and Alzheimer's.
Resveratrol's anti-inflammatory properties make it an effective remedy for skin and joint inflammation. Resveratrol also has antibacterial, antifungal and other properties that can help treat urinary tract and digestive tract infections.
Studies also indicate that drinking pomegranate juice increased salivary testosterone and protected Leydig cells from oxidative stress.
Pomegranate has been found to produce increased levels of nitric oxide, leading to better blood flow and oxygen supply and thus aiding muscle growth and testosterone production.
Furthermore, its compounds help lower cholesterol levels as well as plaque build-up in arteries.
Attaining healthy testosterone levels requires including foods high in zinc, vitamin D and selenium in your diet regularly.
Zinc can be found in beef liver and lean red meat while salmon, tuna and other fatty fish contain ample amounts of these important vitamins.
Incorporating leafy greens like spinach or kale as they contain magnesium to assist with testosterone production is also key; so make an effort to incorporate them regularly!
Although associated with secondary sexual characteristics in men, its production by biological females occurs similarly and has various functions both men and women can use to help with bone health, muscle repair after exercise, brain function and libido.
3. Pineapple
Does pineapple increase testosterone?
Pineapples are delicious tropical fruits that offer many health advantages, one being increased testosterone production.
This can be attributed to their content of bromelain which has been found to aid with testosterone synthesis and counteract any reduction that occurs after intense exercise.
Bromelain, an enzyme complex found in pineapples, is a mixture of enzymes. It is a powerful antioxidant that can reduce inflammation and improve digestion.
These enzymes have been used by healers for centuries in many different ways. Bromelain is sold by retailers as a skin cream or a health supplement.
Bromelain contains enzymes called proteinases and proteases, which break down proteins within the body.
A 2016 review of studies found that research on cell and animal models suggested bromelain could reduce certain compounds linked to cancer inflammation and tumor development.
Bromelain also may help stimulate a healthy immune system to release inflammation-fighting immune system compounds.
Bromelain is also suggested to reduce transforming-growth factor beta. This compound is associated with inflammation, such as in rheumatoid arthritics and osteomyelofibrosis.
Furthermore, pineapples contain essential nutrients like Vitamin C, magnesium and zinc which support sexual health by increasing testosterone production and supporting sexual functions.
Many believe that drinking pineapple juice sweetens semen, anecdotally. Although this claim cannot be proven scientifically, there may be something to it.
Pineapples contain manganese which plays an essential role in creating sexual hormones and therefore pineapple juice is an excellent source of this nutrient for creating more potency of this hormone.
Pineapple can also provide important nutritional benefits, like Vitamin C. Studies show that deficiency of this essential nutrient has been linked with low testosterone levels among men.
To avoid such deficiency by including more foods like pineapple in your diet can be avoided.
Plus, pineapple contains immune-enhancing Vitamin A and energy boosting B-Vitamins which boost sexual life by increasing libido and acting as an aphrodisiac; additionally it's rich in trace mineral boron which also helps increase testosterone levels further!
4. Dark Berries
Though all berries are nutritious, the darker varieties offer particular advantages when it comes to testosterone production.
Chokeberries, cranberries and blackberries contain vitamins & minerals essential for testosterone production as well as being an excellent source of antioxidants that fight free radicals.
The consumption of antioxidants can lower the risk for many diseases, including heart disease and cancer.
Antioxidants remove free radicals and reduce or prevent the damage that oxidation causes.
Fresh, frozen or dried raspberries provide an abundance of essential vitamins and minerals such as C, Manganese, Potassium, Phosphorous, Zinc as well as high amounts of dietary fibre and low levels of fats. Enjoy eating raw frozen or dried raspberry fruits!
Chokeberries, cranberries, and wild blueberries are an excellent source of folic acid, fibre and antioxidants, not to mention an abundance of essential vitamins and minerals such as Vitamin C - essential for increasing testosterone levels!
Dried apricots are an excellent source of boron, an essential mineral needed for testosterone production, as well as being rich sources of dietary fibre, vitamin A and potassium.
Prunes are another rich source of boron, an essential mineral linked to testosterone production. Furthermore, prunes contain both vitamins A and C - two nutrients known to support male fertility.
5. Goji Berries
Goji berries (known in Malaysia and Lebanon as beri goji, and caora goji in Ireland) can provide an easy natural way to boost testosterone levels.
Goji berries contain ample potassium which plays an integral part in producing human growth hormone from the pituitary gland, as well as high amounts of antioxidants which may reduce free radical effects in your body.
Goji berry's benefits don't end there; they can also help improve fertility in both men and women by increasing sperm count, strength, and reproductive hormone function.
Furthermore, this superfruit may strengthen eggs while relieving fatigue that may impact sexual drive. You can eat these berries raw or use them in juice or smoothie recipes; alternatively they make great sweeteners!
One study discovered that daily doses of 1 gram dried goji berries improved sperm motility among men with poor quality sperm.
Goji berries proved resistant to oxidative stress - one major contributor to low sperm motility for men - as well as eliminating blood urea nitrogen waste products that reduce sperm motility.
Finally, results of the study demonstrated how these fruits improve fertility and sexual drive among both men and women by impacting hormonal patterns, encouraging ovulation, and improving sexual life.
6. Lemons
Citrus fruits like lemons, oranges and limes contain vitamin C which has been shown to boost testosterone levels in men which may improve fertility in men.
About 16% of couples in North America are affected by infertility, and the male factor is responsible for 30%.
Reproductive hormones are essential in the regulation of fertility and the reproductive system.
Reduced oxidative stresses can improve hormone profiles.
Citrus fruits contain vitamins, minerals and antioxidants that can help prevent heart disease and boost your immune system .
In recent decades, numerous studies have been conducted on Citrus bioactivities as well as secondary metabolites with the aim of developing new chemotherapeutics or complementary medicines.
Citrus derived secondary metabolites are vital to the health of humans due to their active qualities. These include flavonoids and alkaloids as well as coumarins.
The characteristics of these compounds include anti-oxidative and anti-inflammatory properties, anticancer effects, cardiovascular protection, neuroprotective effects etc.
They are mostly water and can keep you hydrated. Citrus fruits are best eaten in their entire form.
Furthermore, citrus fruits help control cortisol levels which in turn aid testosterone production more easily.
Additionally they contain vitamin A which aids in lowering estrogen levels which further supports testosterone production.
Conclusion
Testosterone is a hormone produced in both men and women; though most commonly associated with male sexual functions.
Both sexes have testosterone, and both depend on it for proper development during puberty, hair growth control, fat deposits burning/building muscle enhancement, making sperm production, energy boost and overall boost to overall energy levels.
Unfortunately, testosterone levels may drop with age, due to unhealthy lifestyle habits, drug abuse/alcohol use/consumption or inactivity resulting in hypogonadism (low sex drive/infertility) potentially leading to low sex drive/infertility or even infertility.
Fruits that naturally boost testosterone are available and may help prevent its drops too low.
Berries such as cherries and pomegranates, lemons, and avocados all contain an abundance of antioxidants which promote health while fighting oxidative stress - both factors which negatively impact testosterone.
Berry fruits contain not only antioxidants but also large quantities of vitamin C and zinc - two essential nutrients to promote blood cell health that support testosterone production, while zinc helps produce more sperm for reproductive system health.
Other strategies for increasing testosterone include taking a supplement daily, getting enough exercise, and limiting things that could lower it such as alcohol abuse, drug consumption or exposure to chemicals such as BPA.
