Good foods to increase testosterone:

Bottom line: Eat the following 10 foods to boost your testosterone, and your muscles will grow bigger and harder. It’s that simple.

Brussels Sprouts & cruciferous vegetables

What’s Inside:
Indole-3-carbinol, fiber

The Facts:
Eating cruciferous vegetables like broccoli, cauliflower, Brussels sprouts, radishes and turnips can dramatically lower estrogen levels and raise testosterone levels according to The Build Muscle and Gain Weight Fast Guide website. Estrogen is a hormone that reduces testosterone.

Poultry

What’s Inside:
Protein and little fat

The Facts:
“High-protein diets have a positive impact on muscle mass and thus testosterone levels,” says John E. Morley, director of the Division of Geriatric Medicine at St. Louis University. “And high fat seems to have the opposite effect.” So while chicken and turkey lack high zinc levels, their protein-to-fat ratios make them important to your diet.

How To Get It:
Roast or grill skinless, boneless portions of turkey or chicken several times a week. Or choose chicken meat balls and turkey cold cuts for lunch.

Lean Beef

What’s Inside:
Protein, iron, magnesium, zinc, saturated fat

The Facts:
“Few things have as positive an impact on testosterone levels as lean meats,” says Gillespie. Beef specifically offers the added benefit of high protein and zinc two nutrients key to optimizing testosterone and muscle-building potential in one source. And while you don’t want too much saturated fat in your diet, you require some to produce testosterone.

How To Get It:
Grill or broil a lean cut of steak a few times a week.

Oysters

What’s Inside:
Protein, magnesium, lots of zinc

The Facts:
Along with increasing your physical endurance, oysters pack more zinc than almost any other food source just six gives you almost seven times the RDA and zinc plays a key role in muscle growth and testosterone levels.

How To Get It:
Eat a serving of oysters once a week, raw, cooked or canned but preferably not fried.

Beans

What’s Inside:
Protein, fiber, zinc

The Facts:
Beans are indeed the magical fruit … but not for that reason. Beans pack a bigger shot of zinc than any other member of the veggie family; some (like baked beans) even rival the zinc content of red meat. Add that to a food that’s high in protein and fiber and low in fat, and you have a winning combo.

How To Get It:
Baked beans, lima beans, navy beans and kidney beans are all good choices. Canned versions are as nutritious as dry.

Cottage Cheese (1% Milk Fat)

What’s Inside:
Protein with very little fat

The Facts:
One cup of 1% cottage cheese has more protein and less fat than a serving of lean beef or chicken. Have it as a snack or with a meal for testosterone-boosting potential.

How To Get It:
Eat 1 cup of cottage cheese each day.

Garlic

What’s Inside:
Allicin

The Facts:
In clinical studies, garlic’s active ingredient enhances testosterone levels and inhibits cortisol, a hormone that competes with testosterone, limiting its actions and breaking down muscle tissue.

How To Get It:
Season other foods with garlic when you can, but eating whole cloves provides the most direct benefit.

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