Some foods, such as oysters, cashew nuts and sesame seeds, are great sources of zinc, a mineral that helps increase the production of testosterone, which is the hormone related to libido, fertility and increased muscle mass in both men and women. .
Foods rich in omega 3, such as sardines, salmon and flax seeds, also help to increase 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, practicing physical activity regularly, getting a good night’s sleep and maintaining an adequate 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 nuts are an oilseed rich in zinc, a fundamental mineral for improving testosterone production, facilitating the gain of muscle mass in men and women.
2. Cocoa
Cocoa is a fruit rich in quercetin and apigenin, antioxidant compounds that protect the cells responsible for producing testosterone against free radicals, improving the levels of this hormone in the body.
3. Flaxseed
Because it has excellent amounts of omega 3, flaxseed helps reduce levels of “bad” cholesterol, LDL, as well as increasing levels of “good” cholesterol, HDL, in the blood, directly contributing to the production of testosterone and promoting the gain of muscle mass.
4. Sharp
Because it is rich in zinc, oysters are a great food option to help increase testosterone production, improving fertility and libido in 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 in levels of “good” cholesterol, HDL, in the blood, improving testosterone production.
6. Pomegranate
Pomegranate has good amounts of quercetin, tannins and ellagic acid, bioactive compounds with antioxidant action that protect the cells responsible for testosterone production in men’s testicles and women’s ovaries, against free radicals, promoting libido and mass gain. muscle.
7. Eggs
Because they have excellent amounts of vitamin D, a nutrient used by the cells that produce testosterone in the testicles and ovaries, chicken, quail or duck eggs help increase testosterone production in men and women.
8. Sardines
Sardines are rich in omega 3, a healthy fat that participates in the production of hormones, contributing to increased testosterone production. Furthermore, sardines also have excellent amounts of vitamin D, a nutrient that helps increase testosterone production in men and women.
9. Spinach
Including spinach in your diet is a great option for increasing 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 excellent amounts of zinc, a mineral that helps increase testosterone production, improving fertility and promoting 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:
This menu is just a model that varies according to age, health status and individual preferences, therefore it is recommended to consult 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 your diet:
Healthy recipes to increase testosterone
Some recipes, such as salads, omelets or fitness sweets, are healthy options that can be included in your diet to help increase testosterone.
1. Omelet with vegetables
Ingredients:
- 2 eggs;
- 1/teaspoon of salt with aromatic herbs;
- Pepper to taste;
- 1 tablespoon of chopped pepper;
- 4 asparagus cooked al dente and chopped;
- 1 clove of chopped garlic;
- 1 tablespoon of chopped onion;
- 1 teaspoon of olive oil.
Preparation mode:
In a bowl, beat the 2 eggs with a fork or whisk. Add the other ingredients, except the olive oil, garlic and onion, mix gently with a spoon and set aside. Place a non-stick frying pan over high heat, adding the olive oil, onion and garlic, letting it sauté for 3 minutes. Place the omelette mixture in the pan. Let the omelette brown well, until it easily releases from the pan and turns over 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 red lettuce;
- 1 pomegranate;
- 1 apple with peel;
- 1 lemon;
- 500 ml of filtered water;
- Fresh or dried pepper to taste;
- 1/2 teaspoon of salt;
- 1 tablespoon of olive oil.
Preparation mode:
Clean the apple, arugula and lettuce leaves and drain well. Tear the leaves with your hands and place them 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 salt, pepper and olive oil and serve.
