Foods That Boost Testosterone
Diet is a major part of how our bodies operate. Food is the fuel that we put into the burner, and so it can largely dictate how our bodies grow and respond to the environment, and it can even affect hormone production. While there are several other factors regarding the production of testosterone, the food we eat plays a role. Let’s unpack the causes of lowered testosterone, and what can be done about it.
What Are The Causes Of Low Testosterone?
There can be a wide range of factors when it comes to lowered testosterone production. Over time, production can naturally wane and decrease, or it can be related to pituitary or adrenal gland issues. Diet can also play a part. Some foods provide the nutrients necessary for healthy testosterone production, while others can impede it. Here are some foods you should eat—and some you should avoid—when seeking to boost your testosterone levels.
Food To Boost
Diet doesn’t always return immediate results when it comes to hormone production. Think of it as a way to improve your internal environment so that your body can more easily produce testosterone. Eating foods rich in these nutrients that your body needs to produce testosterone is a better option than just taking supplements because of the overall effect of a healthy diet.
Vitamin D Low-Fat Milk
Vitamin D is a major resource the body needs when it comes to hormone production, specifically testosterone. Milk is an important component of any diet to develop and maintain strong bones and teeth, but with the added benefit of a vitamin D boost, you’re further increasing the benefits.
Zinc Rich Foods
Red meat, beans, and seeds are all excellent sources of zinc. This mineral is important in testosterone production, and when eaten in the right amounts, can provide benefits beyond simply boosting zinc levels. However, eating too much red meat has been linked to serious health risks like raised cholesterol and potential bowel cancer.
Fatty Fish & Fish Oil
Fatty fish—like salmon, sardines, and trout—are full of important omega-3 fatty acids. Fatty acids have been found to have a positive correlation towards improved testicular function, and therefore improved testosterone production. Other benefits include reducing risk factors for heart disease, improved eye health, and even combat depression and anxiety.
Eggs
More specifically, egg yolks. These are great sources of vitamin D as well as other nutrients such as calcium, magnesium, potassium, and more. While you need to keep an eye on your intake if you have known cholesterol issues, most people can safely incorporate this nutrient rich food without much concern.
What To Avoid
Plastic-Wrapped or Canned Foods
According to a 2013 study, those who worked in environments with lots of BPA had lowered testosterone levels. While the average consumer isn’t exposed to nearly that level of BPA, one article found that a vast majority of men attending a fertility clinic had BPA in urine samples. While reducing your intake of foods prepackaged in this way may not make all of the difference, it can’t hurt, and encourages eating fresher foods.
Highly Processed Foods
Trans fats have been linked to decreased testicular function in men. These kinds of fats are most commonly found in highly processed foods that are also high in extra sugar and sodium. Whenever you look at something that might be an easy-to-grab snack or is extra convenient, take a look at the nutritional label to see what you’re putting into your body.
Alcohol
Before we get ahead of ourselves, this does not mean that alcohol should be avoided at all costs, but drinking in excess can have detrimental effects. In one study, it was found that it had a reversing behavior across genders; men who drank more had lower testosterone, and women who drank more had higher.
How Do You Plan For A Testosterone Rich Diet?
Whenever you set out to correct bodily function with diet, it’s important to discuss this with a hormone specialist or a professional nutritionist. Everyone’s bodies work differently, so talking to a professional about your concerns is the best way to get a baseline for yourself.
In the case of lowered testosterone, diet is a great place to start, but a doctor may have other recommendations. Exercise and hormone replacement therapies can also be incorporated alongside dietary changes to further improve testosterone production.
We’ve all been there: you’re out eating with friends and someone orders the fried stack of onion rings for the table. Someone else gets that double-stacked burger with three different kinds of cheese. Looming at the end of the meal is the ever present temptation of dessert. It all looks so good!
How is it possible to maintain a diet when going out to eat presents so many opportunities to cheat on your diet? What can you do to better your chances of making it through to the other side while continuing to eat healthy? Here are some helpful healthy tips to keep in mind!
Make a Plan Ahead of Time
Most restaurants offer their menus online, so if you can, look ahead and try to find a healthy option that appeals to you. It’s easier to make these kinds of decisions at home and away from the influence of the “I’m hungry now” thoughts. If you pick your meal before you even get to the restaurant, not only will you probably save time once you get there, you’re more likely to stick to your decision.
Pass on the Pasta
While pastas are definitely delicious, they’re usually empty carbs and can lead to you feeling bloated and hungry later. Look for high protein options like leaner cuts of meat to offer a satisfying and filling choice. Chicken, especially chicken breast, is a solid choice when looking for lower fat protein selections, as are leaner cuts of steak. Make sure you pay attention to how the meat is prepared though. Restaurants often use excessive amounts of butter and salt to enhance flavors, which can eliminate the positive aspect of these lean options.
Avoid the Sugar Water
When going out, it’s common to splurge on yourself and get a sweet drink like a soda or sugary mixed cocktail with dinner. While it may not seem like it, these drinks are full of calories that stick with you long after the meal is done. Water or low sugar options like a dry glass of wine or beer are fine choices to accompany any meal.
Pre-Game Your Meal
Before heading out, maybe indulge in a light snack beforehand. This can help you avoid making hungry decisions at the restaurant. Some fresh-cut vegetables and dip, olives for the salty craving, or even some unsalted nuts to stay your appetite. Here are some other options!
Read the Menu Carefully
Menu writers know how to draw in the hungry consumer. By using words like “pan-fried,” “dipped,” “battered,” and “crispy,” menus are able to give you a clear idea about what you’ll probably be getting. While these words may be enticing, remember that they’re also indicators that those foods are probably not the best option. They all reference fatty food-prep practices that are a sure way to break your diet. Looking for words like “grilled,” “roasted,” or “steamed” for a better direction to go in.
You Don’t Have To Eat It All
Once you feel full, don’t force it! Restaurants have boxes for a reason; their portions are usually too large for a single meal anyway. Don’t let your food linger on the plate in front of you, or you might start thinking that you can finish it all at once. By letting the food you’ve already eaten sit for a bit in your stomach, you’ll realize how full you actually are without the extra portion on top. Plus, you’ll have a meal for later by saving leftovers now!
These are just a few steps that can go a long way towards maintaining healthy eating habits while eating out. Remember, just because you’re eating out, doesn’t mean you can’t stick to your diet plan! By following these helpful tips, you’re that much more likely to stick to your plan!
Estrogen is a very important hormone that plays huge roles in the bodies functions — in women and men. Maintaining balanced levels of estrogen is key to creating a healthy lifestyle, and once you start your hormone therapy it is super beneficial to pair it with a diet that boosts your body’s estrogen! This doesn’t mean a complete change in your eating habits, but adding these foods here and there could make all the difference.
If you’re not sure if you have a hormone imbalance, check out this post about the 6 signs of a hormone imbalance.
The foods below contain phytoestrogens which are dietary estrogens that naturally occur in some foods. They aren’t bioidentical hormones like those that you will receive during hormone therapy, but they can be beneficial regardless.
Dried Fruit
Dried fruits like apricots, prunes, and dates contain much higher levels of phytoestrogens than their fresh varieties. These delicious dried fruits are a great snack, keep them in on your desk at work, in your bag, in the glove box, or pretty much anywhere ready for you to much on them. That’s the beauty of dried fruits, they can last for up to six months after you open the package!
Garlic
Garlic is used in cooking around the world, and with 603 micrograms of phytoestrogens per 100 grams, it should definitely be used in your kitchen. Garlic is easy to add to almost anything and will give any recipe that kick it needs.
Flax Seeds
Flax seeds, or linseeds, contain lignans which are a type of phytoestrogen. Flax seeds can easily be added to a smoothie in the morning, your sandwich and salad at lunch, and sprinkled over rice or any other side at dinner. This estrogen boosting ingredient is super versatile, so there’s no reason not to include it in your diet.
Try adding it to yogurt with granola for a parfait like no other!
Hummus
We all know how delicious hummus is for dipping with veggies, pita, and pretty much any other snack, but did you know that hummus actually contains an average of 993 micrograms of phytoestrogens per 100 grams! Don’t feel guilty about finishing the whole tub, just attribute it to your new balanced hormone lifestyle.
Cruciferous Veggies
Broccoli, cabbage, brussels sprouts, and kale are all great sources of lignans. And, with so much variety you can eat these vegetables for pretty much any occasion. Snack on raw broccoli, make a coleslaw with the cabbage, roast the brussels sprouts with some garlic, and make kale chips for the ultimate crunchy snack. Cruciferous vegetables might not sound like the most inviting things, but with their nearly bottomless health benefits and their estrogen boosting qualities, you have to include them in your diet!
Tofu
Tofu is made from soy milk which is naturally high in phytoestrogens, specifically isoflavones which can protect from a myriad of age-related illnesses like heart disease and even cancer. Tofu is an awesome ingredient because of its versatility. I use it in stir frys, breakfast burritos, and soups, but the sky’s truly the limit with tofu!
While all of these foods are certainly a great way to help boost your estrogen levels, there is nothing quite like hormone therapy. It’s important to remember that only a trained profession can help alleviate all the symptoms of hormone imbalance, but that a healthy diet is just one part of the process.
Before making any major changes to your diet please consult your healthcare provider.
For more foody tips check out this post about foods to avoid and healthy alternatives!
When you’re trying to set up your healthier diet, there are some foods you always hear good things about. The fact of the matter is that many of these are not as healthy as they’re made out to be. Or they may be originally healthy, but the way they are prepared and marketed make them poor choices for your diet.
Yogurt and Parfaits
Yogurt is usually near the top of the list when it comes to healthy options for snacks and desserts. Unfortunately, it’s also at the top of this list. The pre-packaged yogurts with fruit, chocolate, or sweetened granola are often full of extra sugar that your body does not need. It’s a better idea to buy your own plain yogurt and add fresh fruits yourself so you know exactly what goes into this delicious snack.
Packaged Granola and Trail Mixes
Just like pre-packaged yogurt mixes, granola and trail mix snack packages often contain sweet treats like chunks of chocolate or deep fried bananas. Individually packed servings of these mixes also create a lot of trash. In order to know exactly what goes into your mix and save some plastic, mixing your own batches in bulk and using smaller reusable containers is a solid option.
Sports Drinks
Even though sports drinks are marketed as being better than soda, that’s largely because of the lack of carbonation, which makes physical activity uncomfortable for athletes. They’re packed full of sugar for quick energy, so they’re great for people doing lots of physical activity. If you’re sitting at home not burning all those extra calories, they can be just as bad as soda. As an alternative, try dropping some fresh sliced fruit into a glass of water to get that added flavor and sweetness you might be craving.
Unbalanced All-Vegetarian Diets
When setting up a vegetarian diet, it’s important to balance what you’re eating. It’s easy to incorporate a lot of filling foods that taste good, but they can be chock full of sugars and very processed. If you only eat potato chips, sure they may be vegetarian, but they’re definitely not healthy or balanced on their own. Sticking with less processed low-carb food, and more protein-rich snacks, fruits, veggies, and whole grains, will keep you full longer and help manage cravings.
“Fat Free” Is Incredibly Misleading
Heavily processed foods that are low in fats are more likely filled with sugar or salt to balance it out. Fats are not evil, but you should be aware of how much you’re taking in. Avoiding fats by eating “fat-free” foods does not necessarily mean it’s healthier. Pay attention to how much of the other ingredients are included.
Low-Fat Peanut Butter
Peanut butter contains a decent amount of good fats, so cutting it out is not a great thing. Just like “fat-free” snacks pumping in sugar and sodium to balance the reduced fat content, reduced-fat peanut butter also has tons of added sugars to improve flavor, making it worse for you than run of the mill PB. If you are intent on avoiding peanut butter, almond butter is great for the body with tons of good fat. For every peanut butter or PB alternative, the less processed and more natural, the better.
Microwave Popcorn
Popcorn is a great low-calorie snack when prepared properly. However, given the kind of article this is, you probably know where this is going. Microwaving popcorn in chemically treated bags can release harmful chemicals into the food. Though not immediately dangerous, reducing your intake can improve your overall health. Explore other ways of preparing it, like using an air popper and add your own spin!
Removing these unhealthy foods and trying the suggested healthier alternatives can go a long way towards improving your health.
Low-carb diets usually mean giving up all of the tasty go-to snacks we eat between meals. The chips, sweet trail mixes, and carb-dense crackers have to go, but fear not! There are plenty of snacks available for those on a low-carb diet.
Minimum-Prep Snacks
When we crave food, preparation is always an impediment for healthier eating. Sure you can go through the process of making some delicious homemade vegan guacamole, roasted pumpkin seeds, or home-bake delicious and nutritious breadsticks. Those are all great options, but when you’re looking for a quick grab-and-go snack, they’re not an option unless you’ve already made them.
Here are some quick ready to go snacks to reign in those cravings:
Hard-Boiled Eggs
Hard-boiled eggs take some prep time, but if you boil a bunch at once, they’re ready to go when you are! Eggs are a great way to integrate some proteins while keeping the carb cravings down.
Fresh Veggies
For that crisp crunch that you usually seek out chips for, fresh spears of vegetables like celery, cucumbers, and different colored peppers are fantastic substitutes. When you need that fatty addition to your snack, cream cheese is a great way to scratch that itch.
Cold-Cuts and Cheese
Fresh slices of prosciutto, ham, or pancetta are delicious ways to accent a quick veggie-based snack. Cheese is another low-carb option to get some variety in your snacking selection. Set up a quick charcuterie board for a party or even just to keep in the fridge for a quick grab-and-go variety.
Various Berries
Berries are a tricky addition to a low-carb diet. Delicious and definitely better for you than thoroughly processed sweet foods, they can act as a solid treat, rather than a mainstay of your diet. Raspberries, blackberries, and even strawberries are some of your best options with only 5-6 grams of carbs per 100 grams of berries.
Prepackaged Treats
Not all healthy alternatives are unpackaged. Don’t let anyone tell you that prepackaged food can’t be good for you. The trick is to keep an eye on what kinds of prepackaged foods you reach for at the store when planning out your future snacks. Here are a few great options:
Pistachios
Pistachios are chock full of healthy fats, protein, and antioxidants, so you’re getting something out of your quick snack. In addition, there are a wide range of flavors available, so it’s not hard to find some that match your particular craving.
Beef Jerky
When you need that savory fix, beef jerky is always a solid choice. With the huge variety of flavors and styles, finding which kinds fit into your snack profile can be a delicious adventure. Your body will also appreciate the lean protein and blast of meaty flavor.
Olives
Olives can serve as a satisfying snack as well. Low-carb and full of healthy oleic acid, these delicious salty treats are exactly what your diet needs to balance out the lighter flavors of the fresh cut vegetables.
Low-carb diets don’t need to be bland and tasteless, nor do they mean no snacks! With these delicious and satisfying options, you can snack in good conscience on pretty much any diet.
