Best food for testosterone

||best food for testosterone||

7 best food to increase your testosterone.all the men out there get ready to boost up your t-level naturally.

1. Pomegranate

This beautiful red fruit has been used medicinally for centuries. With high levels of antioxidants, vitamins A, C, E and iron, researchers have found one glass of pomegranate juice a day can increase testosterone levels between 16 percent and 30 percent improve mood, and increase libido.Blood pressure fell and positive emotions rose as well among those consuming pomegranate juice. While many of the research studies have looked into pomegranate juice, I strongly suggest consuming the fruit in its whole form instead.Not only will this give you added fiber (which is found in the edible seeds), but it will ensure that you're not overdoing it on fructose, which is found in high levels in all types of fruit juice. That being said, even the whole fruit is high in sugar and should be eaten only in moderation.

2. Olive Oil
Extra virgin olive oil carries a powerful punch in your quest to increase testosterone. In research, participants who consumed olive oil daily experienced an increase in testosterone levels between 17 percent and 19 percent over a three-week period.

3. Oysters
Long hailed as a libido-boosting food, these little morsels are high in zinc. You may naturally experience a boost in your testosterone, your libido and your sperm count as a result.Other foods packed with zinc include sardines, anchovies, cashews and wild-caught salmon. Raw pumpkin seeds are another good source but should be limited to one tablespoon a day.

4. Coconut
Your body requires healthy saturated fats to produce most hormones, testosterone included.
Coconut will help your body's ability to produce cholesterol, necessary for optimal health, help reduce body fat and maintain your weight. Weight control is another natural way of improving your testosterone production.

5.Vegetables

Broccoli and cauliflower may help a man's body excrete excess estrogen and increase the amount of testosterone available to cells. Indole-3-carbinol, a compound found in cruciferous vegetables, may increase the excretion of estradiol (one estrogen hormone) in some men by up to 50 percent, thus increasing the amount of testosterone available.

6. Whey Protein
Whether found in quality whey protein powder or in ricotta cheese, this protein may help restrict your body's production of cortisol and thus increase the effect of the testosterone you are already producing. Whey protein may also help boost testosterone production.In research, scientists gave participants 15 grams of whey isolate both before and after resistance exercises. Muscle biopsy showed an increase in testosterone production of up to 25 percent, which was maintained for 48 hours.The authors theorized that a greater expression of testosterone in skeletal muscle could allow for greater uptake from the blood. Although important to the production of testosterone, too much protein can have the opposite effect.A meat-free diet may lower your testosterone production by up to 14 percent, but that doesn't mean you should eat excessive quantities of animal protein, either. Excessive protein intake may contribute to the development of chronic diseases like cancer and even accelerate aging.Consider reducing your protein levels 1 gram of protein for every kilogram of lean body mass, or one-half gram of protein per pound of lean body mass.

7. Garlic

While this fragrant herb doesn't contain the necessary nutrients to produce testosterone,
it does contain allicin, a compound that lowers the levels of cortisol in your body. With your cortisol levels lowered,
your body can more effectively and efficiently use the testosterone that is produced.

fish like salmon,tuna and red meat like beef,lamb and egg yolks are also good for increasing testosterone naturally.

||five more ways to boost testosterone level naturally||

1. Weight Loss
Shedding extra pounds may naturally increase your testosterone levels. In a study published in Endocrine, researchers found that weight loss reduced the prevalence of low testosterone levels in middle-aged, overweight men with prediabetes by at least 50 percent.

2. Exercise
Some studies have demonstrated that testosterone levels are elevated for up to 15 minutes after exercise and other studies demonstrated this increase for up to an hour. The differentiating factors were age, type of exercise, fitness level, weight, and time of day when you exercise.
However, high-intensity exercise combined with intermittent fasting has the greatest potential to increase both your human growth hormone and testosterone levels over longer periods of time.

3. Optimize Your Zinc and Vitamin D
These are the nutrient precursors needed to produce testosterone. You may find that you are deficient in these nutrients, as are many people. Zinc deficiency is a global concern and vitamin D deficiency is common in people of all ages.Based on the evaluation of healthy populations that get plenty of natural sun exposure, the optimal range of vitamin D for general health appears to be somewhere between 50 and 70 ng/ml.

4. Reduce Your Stress Levels
When your body is stressed, your adrenal glands secrete cortisol. In a fight or flight situation, this can save your life. However, under chronic conditions cortisol can reduce the effectiveness of the testosterone your body produces.Look for stress-reducing techniques that work for you. Yoga, the Emotional Freedom Techniques, exercise, adequate amounts of sleep and relaxation techniques can all help to reduce your stress levels.

5. Reduce Sugar and Carbohydrate Intake
Eating transiently lowers testosterone, but sugar and carbohydrates do the most damage by leading to surges in blood sugar and raising insulin levels. Past research has demonstrated that high levels of insulin reduce blood levels of testosterone.When men consumed a glucose sugar solution as part of a glucose tolerance test, the amount of circulating testosterone in their blood was reduced by as much as 25 percent. Even two hours later, their testosterone levels remained much lower than before the test.