8 Testosterone Boosting Foods for Men Over 40
Testosterone is the male hormone that’s responsible for affecting more than just sex drive. It’s also responsible for helping to build lean muscle, lose fat, bone health, sperm production and hair growth.
After age 30, we lose approximately 1% of our testosterone per year and having low testosterone can cause other future health problems.
However, with the correct eating and training in place, you can really make a difference to your natural testosterone levels.
Two nutrients that are especially important to healthy testosterone production and your diet are vitamin D and Zinc.
Here are 8 testosterone boosting foods that have a major impact on testosterone levels:
Not only is tuna one of my favourite foods for protein and recovery from training, it’s also rich in vitamin D which is linked to longer life and testosterone production.
Tuna is also great if you’re trying to lose fat as it’s low in calories and will help you recover from your workouts.
If you don’t like tuna you can simply use other sources of fatty fish such as salmon or sardines.
Just remember that moderation is key.
Eggs are another great source of complete protein, meaning they contain all the essential amino acids, but it’s the yolks in eggs that contain a rich source of vitamin D.
While cholesterol has a bad reputation, egg yolks contain more nutrients than egg whites. The cholesterol of egg yolks will help with low testosterone.
Oats are not only a great source of soluble fibre but provide the body with the fuel it needs to get through your workouts.
On top of that they’re a great source of vitamin D and B6 which supresses the production of estrogen, therefore helping testosterone levels rise.
Consider including them in your breakfast routine to jump start your day and testosterone levels!
Over eating red meat isn’t a good idea because it’s been linked to colon cancer but that doesn’t mean you should eliminate it from your nutrition plan completely.
Some cuts of beef have nutrients that can boost testosterone, beef liver for example is an exceptional source of vitamin D.
Ground beef contains zinc which has a direct effect on testosterone. When choosing beef, only go for lean cuts and avoid eating it more than a few times per week.
Almonds contain high levels of the mineral Zinc which is known to raise testosterone levels in people who are Zinc deficient.
If you’re low in zinc this could stop the pituitary gland from releasing some of the key hormones for stimulating testosterone production.
By eating zinc rich foods, you can make sure this doesn’t happen and avoid a reduction in your testosterone levels.
Popeye was right, Spinach has long been considered one of the best testosterone boosting foods around.
Spinach is a natural source of magnesium which has been shown to correlate positively with testosterone levels.
Spinach also contains vitamin B6 and iron which are both excellent testosterone boosters.
Although lemons don’t raise testosterone directly, they still help to raise testosterone by lowering your levels of cortisol which means testosterone can be more readily produced.
Lemons also contain vitamin A which is required to produce testosterone and helps lower estrogen levels meaning testosterone can be more effective.
Bananas contain an enzyme called bromelain which is known to help boost testosterone levels.
They’re also excellent for maintaining energy levels and reducing antioxidants so they make the perfect snack on the go.
Your free guide to getting a lean body
I hope you’re ready to start taking charge of your testosterone and eating lean fat burning foods.
If you’d like to take your learning further, make sure you get my free guide, 40 Laws of Lean for Men Over 40.
To your success in fitness and health!