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Testosterone is the male sex hormone that does a lot for a man than just affect his sex drive. Testosterone improves bone strength, hair growth, and enhances muscle mass. As we grow older and wiser, testosterone levels drop and potentially cause physical changes and mood swings.
The good news is we can rejuvenate testosterone levels by adding more vitamin D and zinc into our diets. Here’s a quick list of testosterone-boosting foods rich in vitamins and minerals.
1. Fortified Milk
Milk is an excellent source of calcium and protein. If you’re not lactose intolerant, you may want to down a couple of glasses of milk daily. Milk fortified with vitamins A and D is ideal.
2. Oysters
Zinc is essential for growth, especially during puberty, as it is a precursor for testosterone production. Zinc can be found in many food types, including nuts and dairy. However, to get the most zinc without nibbling on walnuts and cheese all day, stick to oysters.
3. Egg Yolks
There are a ton of reasons why you shouldn’t discard the yolk when hard-boiling eggs. Its cholesterol content may be a bit concerning, but it contains a heck of a lot more nutrients than the whites. Plus, it’s rich in vitamin D.
4. Beef
Grilled, stir-fried, in chili, whatever – if you’re not a vegetarian or vegan, then beef should stay on the menu. Beef liver contains vitamin D while the meat (ground beef and chuck roast) is rich in zinc. However, try and limit your beef consumption to a few times every week. You might also want to seek out butchers who stock up on lean cuts of grass-fed beef.
5. Beans
To boost hormone growth to healthy levels, incorporate more beans into your diet. White, kidney, and black beans are rich in nutrients, and they also contain the most vitamin D and zinc than any other.
6. Tuna
Tuna is one of the healthiest foods for our hearts. It’s rich in proteins, low in calories, and chock-full of vitamin D. If you can’t get your hands on fresh tuna, canned tuna will work just fine.
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