T-Boosting with food

A testosterone diet is easy to maintain, as long as you know what you should be eating. Most testosterone boosting foods contain higher levels of zinc and many have been labeled aphrodisiacs because of that.
Zinc is a hard mineral to absorb and many people are deficient in their diet. Zinc is necessary to maintain normal serum testosterone. A diet rich in zinc is the key to naturally boosting T levels and also helps boost the immune system. So how do you get zinc in your diet? Supplements are great but there are plenty of foods rich in zinc that are easy to obtain and taste great.

Zinc rich foods-
1-OYSTERS- contain protein, magnesium and lots of zinc just six of these guys give you almost seven times the RDA! I recommend eating a serving of oysters once a week, raw, cooked or canned...not fried!

2-LEAN BEEF- contain protein, iron, magnesium, zinc and saturated fat. Few things have as positive an impact on testosterone levels as lean meats. 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. I recommend eating grilled or broiled lean beef about three times a week.

3-BEANS- contain protein, fiber and zinc. Beans have more zinc than any other member of the veggie family. Some contain about the same amount of zinc as red meat. Add that to a food that's high in protein and fiber and low in fat, and you have a great alternative to meat for vegetarian/vegan guys. Canned versions are as nutritious as dry just read labels for sodium content.

4-PUMPKIN SEEDS— like oysters, pumpkin seeds are also extremely rich in zinc, and quite a bit cheaper. Get the unsalted ones if possible so you don't get too much sodium. Pumpkin seeds are also rich in omega 3 essential fatty acids, which act as a precursor of prostaglandins hormone-like substances that play a key role in T production. Pumpkin seeds make a great snack alone or mixed with nuts and dried fruit.

Zinc is also present in animal proteins like lamb, pork, turkey, chicken and seafood like crab, lobster, clams and salmon. It's also present in dairy products, nuts(especially pine nuts), seeds, whole grains and brown rice.

Zinc is very important but there are plenty of other things necessary for boosting and maintaining your T levels.

Protein and fats. High-protein/moderate-fat foods are crucial for enhancing testosterone and, as a result, building muscle. Make these foods the building blocks of your diet.
Some examples...

1-POULTRY- contains protein and little fat. Chicken and turkey lack high zinc levels but their protein-to-fat ratios make them important to your diet. Stick with lean white meat as the dark meat has higher fat. Roast or grill skinless, boneless portions of turkey or chicken several times a week. Or choose chicken and turkey cold cuts for lunch.

2-COTTAGE CHEESE(1% MILK FAT)- has protein with very little fat. 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. Try to eat about one cup per-day. A 1/2 cup serving of cottage cheese about an hour or two before bed is a great way to stave of the catabolic process.

3-EGGS- contain protein and cholesterol. Yes you NEED some cholesterol. Testosterone is synthesized from cholesterol, and as such, food containing cholesterol is a good source of building blocks for testosterone. Egg yolks are a source of pure cholesterol without huge amounts of "bad" fats. Start your day with a couple whole eggs cooked in a little olive oil or fat-free cooking spray or have breakfast for dinner occasionally.

4-FISH- most fish (particularly those like tuna,mackerel and salmon) contain large amounts of Omega-3 fatty acids, which enhance the nervous system and boost circulation. A high percentage of body fat actually works to convert testosterone into estrogen. But, low fat diets are linked to low testosterone levels. Good fats in the diet, like fish oil are important to overall health as well as testosterone production, with at least 3 to 5 g daily are critical to hormone production in general. Omega-3's also have other beneficial effects like lowering cholesterol. Don't forget that fish is a great source of protein and zinc!

Protein is essential but you need to eat your veggies too! You want to load up on what are called cruciferous vegetables. These contain compounds called indoles that help lower certain estrogens, which in turn can help reduce estrogen’s inhibitory effects on testosterone production. These also contain the all important zinc.
How to load up on your Indole-3-carbinol? Eat plenty of these veggies raw, lightly steamed, sautéed, or stir-fried:
Broccoli, cauliflower, Brussels sprouts, cabbage, arugula, watercress, bok choy, turnip greens, collard greens, rutabaga, radishes, and kale.
These also contain fiber which is necessary for a healthy diet.

Besides cruciferous vegetables there are plenty of other beneficial fruits, grains and veggies to help you achieve a T-boost and get the nutrients you need for a healthy life.

GARLIC- Contains Allicin which in clinical studies enhances testosterone levels and inhibits cortisol, a hormone that competes with testosterone, limiting its actions and breaking down muscle tissue. Season foods with garlic when you can, but eating whole cloves provides the most direct benefit. A clove blended into a smoothie is an easy way to get it down.

WATERMELON- is rich with citrulline, an amino acid that helps improve blood flow to the heart and genitalia, as well as to the rest of the body. Citrulline is actually found in higher concentrations in watermelon rind than in the flesh, but there’s still plenty citrulline in the flesh to make eating it worthwhile.

ASPARAGUS-rich in Vitamin E, stimulates the production of testosterone and also has been shown to help with libido.

CELERY- contains androsterone which is a steroid hormone that reinforces masculine characteristics.

AVOCADO- has folic acid potassium and vitamin B6 in high quantities. These properties of avocado make it useful to increase the production of testosterone. Avocados are also a source of "good" fat.

BANANA- is packed with the bromelain enzyme, potassium and vitamin B6 is considered important to improve the testosterone level. Pineapples have a lot of bromelain as well but contain more sugar.

MUSHROOMS- inhibit estrogen production and enzymes that promote testosterone conversion. Mushrooms are also low in calories and high in fiber. All mushrooms especially fresh "button" mushrooms, possess substances that inhibit the activity of aromatase which is an enzyme involved in estrogen production. They also contain 5-alpha-reductase, an enzyme that converts testosterone to DHT.

OATS- contain a nutrient called avenacosides that stimulates testosterone production. A normal serving size of oatmeal doesn't have a high level of avenacosides to stimulate testosterone production but regular consumption of oats and oatmeal can have a cumulative effect. Also they are a good source of fiber. Stick with "old-fashioned" oat-meal instead of the instant and add some fruit and honey instead of sugar.

CHILIES— are hot because they have tons of capsaicin, a chemical which also increases blood flow and triggers the release of mood-enhancing endorphins. Great for adding flavor to many foods without using "hot-sauce" that can contain tons of salt and even high fructose corn syrup.

The next post will deal with foods to avoid...