Today we’re talking about the awful T-word again. Yes, testosterone! If you are a man who is approaching age thirty, you need to be cognizant of your testosterone levels. I’ve discovered many hacks that can increase our levels through supplementation as well as food intake. Today I’ll talk about vegetarian foods that increase testosterone.
Which Vegetables Help Increase Testosterone Levels?
While there is no absolute fix for testosterone, we can certainly help ourselves out by eating the right foods.
However, what about the people who eat a plant-based diet? I don’t subscribe to a plant-based diet but often times will follow one just to clean out my system. Currently I’m eating a Ketotarian diet, but if this is you, what do you do? If you’re someone who does not want to take the medical (injectables) route in order to combat the decrease in levels of testosterone, then you’ve come to the right place.
Testosterone is a natural occurring hormone that is present in both men and women. Men tend to struggle more with the loss of testosterone as it the crucial element that betters their sexual desire and performance. It also helps men stay active, competitive and driven. So what do you do if you experience lowered levels of testosterone and want to take an unconventional route?
There are many simple ways to increase your testosterone levels by simply adding elements to your diet. As a vegetarian, it might be difficult to find foods that have the optimum levels of the hormone present in them. Don’t fret, here are some things you should add to your diet to increase testosterone. The most important ingredient is zinc. It is a major mineral that plays a vital role in the production of testosterone in one’s body. Men need to take a dosage of at least eleven milligrams whereas women can get away with eight. If you happen to be a lacto-ovo vegetarian, you can easily get your zinc from dairy products such as milk, cheese and even kefir. If you lean more towards the vegan lifestyle, then beans such as Lima or Pinto are enriched with zinc. You can also get your daily zinc intake through nuts and oatmeal. Of course taking a zinc supplement is the easiest route, but today we’re talking about foods! If you want a supplement, just click here to review the many brands I’ve analyzed.
It has been proven that a low fat diet can result in the decrease in testosterone levels. Polyunsaturated fats need to be a vital part of your life as they preserve protein, which in turn helps with stable hormone production. Fats can come in the form of unsalted almonds, cashews, walnuts and Brazil nuts, all vegetarian friendly and rich with protein. By increasing tour olive oil and avocado toast intake, you’ll make those testosterone levels shoot up. Pumpkin seeds, sunflower seeds, chia seeds, sesame seeds, flax seeds and hemp seeds are convenient and can be found in your nearest grocery store. Try incorporating them in your meals as garnishes, or even bases for many dishes to give you that boost you need.
These seeds are high in polyunsaturated fats and also provide the system with essential vitamins and minerals. Seeds also happen to have large amounts of protein and energy that can give you the drive to workout and live a healthy lifestyle. Studies show that those who maintain a healthy weight are more likely to produce high levels of testosterone. Even if you have a small appetite, eating seeds and nuts can provide you all the calories you need. It’s like healthy snacking, without the guilt or heaviness. Remember, if you don’t add working out to the diet, your levels of testosterone may not rise as effectively.
Related reading: Why vegetables help you lose weight.