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Some foods, such as oysters, cashews and sesame are great sources of zinc, a mineral that helps increase the production of testosterone, which is the hormone related to libido, fertility and muscle mass gain. in both men and women.
Foods rich in omega 3, such as sardines, salmon and flaxseeds, also help to increase the levels of “good” cholesterol, HDL, in the blood, favoring the production of the hormone testosterone. Foods with good amounts of antioxidants, such as pomegranate and cocoa, also help protect the cells that produce testosterone against free radicals, improving the levels of this hormone in the body.
Furthermore, exercising regularly, getting a good night's sleep and maintaining the right weight are also strategies that help to increase testosterone levels naturally. See more about what to do to increase testosterone.
The main foods that help increase testosterone in men and women are:
1. Cashew Nuts
Cashew nut is an oilseed rich in zinc, a fundamental mineral to improve testosterone production, facilitating muscle mass gain in men and women.
2. Cocoa
Cocoa is a fruit rich in quercetin and apigenin, antioxidant compounds that protect the cells responsible for testosterone production against free radicals, improving the levels of this hormone in the body.
3. Linseed
For having great amounts of omega 3, flaxseed helps to reduce the levels of "bad" cholesterol, LDL, in addition to increasing the levels of "good" cholesterol, HDL, in the blood, directly contributing to the testosterone production and promoting muscle mass gain.
4. Oyster
Because it is rich in zinc, oysters are a great food option to help increase testosterone production, improving fertility and libido in both men and women.
5. Avocado
Avocado is a fruit with good amounts of beta-carotene and omega 3, nutrients with antioxidant properties that favor the increase of “good” cholesterol levels, HDL, in the blood, improving the production of testosterone.
6. Pomegranate
Pomegranate has good amounts of quercetin, tannins and ellagic acid, bioactive compounds with antioxidant action that protect the cells responsible for the production of testosterone in men's testes and women's ovaries, against free radicals, favoring libido and muscle mass gain.
7. Eggs
Because they have great amounts of vitamin D, a nutrient used by the cells that produce testosterone in the testes and ovaries, chicken, quail or duck eggs help increase testosterone production in men and women.
8. Sardine
Sardine is rich in omega 3, a he althy fat that participates in the production of hormones, contributing to increased testosterone production. In addition, sardines also have great amounts of vitamin D, a nutrient that helps increase testosterone production in both men and women.
9. Spinach
Including spinach in the diet is a great option to increase testosterone production, as this food is rich in vitamin A and vitamin C, nutrients with antioxidant properties that fight excess free radicals, protecting the cells responsible for testosterone production.
10. Sesame
Sesame has great amounts of zinc, a mineral that helps increase testosterone production, improving fertility and favoring muscle mass gain in men and women.
Menu to increase testosterone
The following table contains an example of a 3-day menu to help increase testosterone:
|
Meal |
Day 1 |
Day 2 |
Day 3 |
|---|---|---|---|
|
Breakfast |
1 cup of green tea + 1/2 whole grain French bread + 2 slices of ricotta cheese + 4 strawberries | 1 cup of coffee + guacamole with 2 tbsp of chopped avocado, seasoned with pepper + 3 corn tortillas + 1 slice of watermelon | 200 ml almond milk with 1 tbsp cocoa powder + 1 tapioca with 3 tbsp tapioca soup, 1 tbsp sesame seed dessert and 2 slices of Minas cheese + 6 purple grapes |
|
Morning snack |
1 banana + 1 tbsp flaxseed | 1 red guava + 10 cashew nuts | 1 orange + 2 Brazil nuts |
|
Lunch |
2 tbsp wholegrain rice soup + 2 grilled sardines + 3 tbsp black-eyed pea salad + 1 saucer salad with arugula, crisp lettuce and pomegranate, seasoned with 1 tbsp olive oil + 1 persimmon | 1 saucer of whole wheat pasta with homemade tomato sauce + 1 grilled salmon fillet + 1 dessert plate of red lettuce, tomato and onion salad, seasoned with 1 tablespoon of olive oil + 1 glass of natural lemon juice cashew | 3 tablespoons of spinach stewed with 2 eggs + 1 medium boiled potato + 3 tablespoons of red cabbage sautéed with 1 tablespoon of olive oil + ½ papaya |
|
Afternoon snack |
120 g of low-fat yogurt + 3 tbsp of pomegranate seeds | 1 cup of chia pudding with mango. | 1 glass of smoothie with 100 ml of semi-skimmed milk, 1 tbsp of cocoa and 1 banana |
|
Dinner |
1 omelet with 2 eggs, 1 col red pepper soup, 1 col onion soup + 2 col brown rice soup + 1 dessert plate of tomato spinach salad seasoned with 1 col sesame dessert and 1 col olive oil soup + 1 small mango | 1 grilled tuna steak + 2 tbsp couscous + 3 tbsp lentil salad + 3 tbsp soaked eggplant soup + 1 tangerine | 1 dessert plate of salad with seaweed, purple lettuce, curly lettuce, lemon juice and olive oil + 1 grilled dorado fillet + 3 tablespoons of manioc puree + 1 glass of natural acerola juice |
This menu is just a model that varies according to age, he alth status and individual preferences, so it is recommended to go through a consultation with a nutritionist so that a personalized meal plan can be created.
See with nutritionist Tatiana Zanin how to include foods that help increase testosterone in the diet:
He althy Recipes to Boost Testosterone
Some recipes, such as salads, omelets or fitness sweets, are he althy options that can be included in the diet to help increase testosterone.
1. Omelet with vegetables
Ingredients:
- 2 eggs;
- 1/teaspoon of s alt with herbs;
- Pepper to taste;
- 1 tablespoon chopped red pepper;
- 4 asparagus, cooked al dente and chopped;
- 1 minced garlic clove;
- 1 tablespoon chopped onion;
- 1 teaspoon of olive oil.
Preparation method:
In a bowl, beat the 2 eggs with a fork or whisk. Add the other ingredients, except the oil, garlic and onion, mix gently with a spoon and set aside. Take a non-stick skillet to high heat, add the oil, onion and garlic, let it sauté for 3 minutes. Place the omelet mixture in the skillet. Let the omelet brown well, until it releases easily from the skillet and turn, to cook on the other side, for another 3 minutes or until golden.
2. Pomegranate lettuce salad
Ingredients:
- 1 bunch of arugula;
- 1/2 bunch of curly lettuce;
- !/2 bunch of purple lettuce;
- 1 pomegranate;
- 1 apple with skin;
- 1 lemon;
- 500 ml of filtered water;
- Fresh or dry pepper to taste;
- 1/2 teaspoon of s alt;
- 1 tablespoon of olive oil.
Preparation method:
Wash the apple, arugula leaves and lettuce and drain well. Tear off the leaves with your hands and place in a bowl. Cut the apple into thin strips and soak in water mixed with lemon juice. Remove the seeds from the pomegranates, mixing the arugula with the lettuce leaves. Drain and dry the apple well, and add to the salad. Season the salad with s alt, pepper, oil and serve.
