best foods to boost testosterone

Hello today my article will be about the best ways to boost your testosterone which will help you to build muscle. and we will cover topics about foods to boost testosterone hormone, exercises to boost testosterone hormones and other extra tips to boost the testosterone hormone so stay with us until the end.

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Foods to boost testosterone

Boosting testosterone hormone is one of the main goal for many people. and mainly bodybuilders want to boost testosterone because it will help to speed up the rate of muscle building. and it will help to increase metabolism which will help to lose your body fat. and the other benefit of the testosterone hormone is it will help increase the density of your bone and the amount of minerals in the bone. so boosting your testosterone hormone is worth it. for that I prepared a list of foods for you that will help you to boost your testosterone. To get the most out of your exercise you can combine the foods listed here with best exercises to boost testosterone which you can find it on the link before . Let’s get started.

If you want to boost your testosterone the main thing you should give attention is the food you eat because your body uses the food you eat as a source to do anything. so here is a list of food which will help you produce more testosterone.

The best foods to boost testosterone are foods that are rich in zinc and vitamin D and these foods are the main nutrients that your body uses to produce testosterone.

Foods rich in zinc

Lean meat

:-lean meat is one of the foods that are rich in nutrients and one of these nutrients are zinc. zinc is contained in a meat with a large amount. so eating around 150 gram of lean meat in a day will provide the zinc needed by a person. Lean meat has also a high amount of protein which is essential nutrients for body building.

Chicken

:-chicken is another source of zinc which also contain a high amount of protein. so if your goal is build muscle or if your goal is to lose fat eating chicken will be the best. it also contain a lower amount of fat than meat which makes it a good alternative for meat.

Sea foods:-sea foods are one of the healthiest and nutrient rich foods which makes it the best source of zinc. and they also contain vitamin D which is the other nutrient that will help you boost testosterone. the other thing about sea food is it contain a good amount of healthy fats which will help you increase the absorption of nutrients in your body which means it will help your body absorb the zinc you eat.

Nuts

:-nuts are a good plant based zinc source. and it is also a good source of protein for vegans or for people who don’t use animal product. it is also one of the nutrient rich plant source food. but some people may have an allergies from nuts so if you are one of these people who have a nut allergies you can try other alternatives that are mentioned on this article.

Legumes

:-legumes are another plant based zinc source and they are also rich in protein. And it is a good alternative for people who have nuts allergies. it is another good source of protein and zinc for vegans. but legumes contain phytates which will decrease the absorption of nutrients in your body. so to increase the absorption of nutrients in your body you should cook the legumes well.

Foods rich in vitamin D

Sea foods

:-sea foods are one of the healthiest foods which are found easily any were. and as mentioned before it is also rich in vitamin D and zinc and it is also rich in many other nutrients. so it is a good food to maximize the production of testosterone. Sea foods also contain high protein content which can help you build muscle or lose fat.

Egg yolk

:-egg yolk is one of the foods that contain a moderate amount of vitamin D. and it is the main source of protein but egg yolk doesn’t contain enough amount vitamin D lonely so eating egg yolk only will not provide you with a sufficient amount of vitamin D. so you have to combine it with other foods.

Fortified milk/yogurt

:-fortified foods are one of the good sources of vitamin D and mainly fortified milks/yogurts are good source of vitamin D. actually they contain a higher amount of vitamin D than egg yolk but it can’t give you a sufficient amount of vitamin D lonely similar to other foods. so you should combine it with other sources of vitamin D.

Fortified tofu

:-as I said before fortified foods are the good sources of vitamin D and fortified tofu is one of the foods that contain a high amount of vitamin D. for people who want to build muscle it also contain a high amount of protein. and it is also a good for people who want to lose fat too because eating protein will boost your metabolic rate.

Getting sunlight

:-sunlight is the best source vitamin D without any competition. getting 10 to 15 minutes of daily sunlight will provide with sufficient amount of vitamin D. but it is good to combine it by eating other sources of vitamin D because getting sunlight will help you get only vitamin D without any other nutrients. so try to add 1 or 2 types of other vitamin D sources.

TIPS:-when you eat plant source foods mainly seed foods they contain a high amount of phytates inside of them which is one of the minerals that decrease the absorption of nutrients in your body. so to decrease the effect of the Phytates in your body you should cook or boil the foods well. but over cooking the food could make you lose some useful nutrients in the foods so try to balance.

 

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