how to increase Testosterone naturally

 You've heard of superfoods? Nothing's more super for a hard-training lifter than foods that support testosterone production!Testosterone is a male sex hormone that affects more than just sex drive. At the risk of stating the snoringly obvious, testosterone is important for getting the most from your workouts. You see, testosterone is the most significant anabolic hormone in the body. The more of it you have floating around, the easier you'll be able to gain lean body mass and torch body fat. The hormone is also responsible for bone and muscle health, sperm production, and hair growth. You can lose testosterone as you age, as well as from chronic illnesses.Like it or lump it, your testosterone is the foundation of your existence. It helps build muscle, affects your sex drive, your bone strength, your heart, your memory and your penis size. Instead, invest in these handy testosterone hacks for a better body, a better you and - you guessed it - a better penis.Although women produce less testosterone than men, finding ways to increase testosterone levels naturally can benefit both male and female physiques.

Tuna

Tuna is rich in vitamin D. It’s also a heart-healthy, protein-rich food that’s low in calories.Tuna and mackerel sharks are the only species of fish that can maintain a body temperature higher than that of the surrounding water. An active and agile predator, the tuna has a sleek, streamlined body, and is among the fastest-swimming pelagic fish – the yellowfin tuna, for example, is capable of speeds of up to 75 km/h (47 mph). Found in warm seas, it is extensively fished commercially, and is popular as a game fish. As a result of over-fishing, stocks of some tuna species such as the southern bluefin tuna have been reduced dangerously close to the point of extinction Whether you choose canned or fresh, eating this fish can be a natural way of boosting testosterone. A serving of tuna fulfills your daily vitamin D needs.If you aren’t a tuna fan, you may consider other fishy sources of vitamin D, like salmon or sardines. Remember that moderation is key. Consuming too many omega-3 fatty acids from fish and other food sources may increase your risk for prostate cancer.

Low-fat milk with vitamin D

Milk is a pale liquid produced by the mammary glands of mammals. It is the primary source of nutrition for infant mammals  before they are able to digest other types of food. Early-lactation milk contains colostrum, which carries the mother's antibodies to its young and can reduce the risk of many diseases. It contains many other nutrientsincluding protein and lactose.It is a great source of protein and calcium. Children and women are encouraged to drink milk for better bone health, but milk can keep men’s bones strong too.Tuna’s ‘fragrance’ may not be ideal for a first date, but its vitamin D content is.Proof we are supposed to have hard bodies, University of Pittsburgh researchers found that fat blokes have more oestrogen. Cut the blubber by boosting your testosterone levels with milk: its amino acids boost production of anabolic hormones, which in turn build muscle and trim fat. The Department of Health recommends three 200ml glasses a day.The vitamin bolsters testosterone by up to 90%, found a study at Graz Medical University, Austria, slashing levels of libido-killing chemical Sex Hormone-Binding Globulin (SHBG). A can of tuna contains 100% of your RDA.Throughout the world, there are more than six billion consumers of milk and milk products. Over 750 million people live in dairy farming households.

Egg yolks

Egg yolks are another rich source of vitamin D. While cholesterol has a bad reputation, egg yolk contains more nutrients than egg whites.Eggs really do have a sunny side. “The yolk’s cholesterol is the precursor for testosterone,” says clinical nutritionist Kim Pearson.Eggs often come up in reproductive health discussion. This time we’re talking about dietary eggs, as in omelettes, and the role they play in boosting testosterone. The hormone boost from eggs comes primarily from the yolks, which are rich in dietary cholesterol, mono- and saturated fats—nutrients once demonized by health experts that have since proven to positively influence waistlines and hormone-health. In fact, studies on vegetarian and low-fat diets both show reduced testosterone levels of about 12 percent. Where higher fat diets of at least 40 percent of calories, with a higher intake of saturated fat, show increased testosterone levels. Why? It’s not rocket science. After all, cholesterol makes up the building blocks from which testosterone is formed; without it, the hormone simply can’t synthesize. Organic eggs are one of the best dietary sources. In addition to essential fatty acids, a whole egg is rich in aspartic acid, an amino acid that triggers production of testosterone. Don’t worry about your heart: a University of Connecticut study found that study subjects could eat three eggs a day without affecting cholesterol levels.The cholesterol of egg yolks may even help low T. As long as you don’t have any preexisting cholesterol issues, you can safely eat one egg per day.

Oysters

Zinc is an essential nutrient during puberty, and its effects can keep male hormones in check throughout adulthood.It’s perhaps no coincidence that Giacomo Casanova, who was said to eat 50 oysters for breakfast each morning, reportedly bed half of Europe. After all, oysters are brimming with zinc, a mineral that elevates testosterone while simultaneously boosting growth factor hormone—both of which enhance muscle growth and physical performance (in and out of the bedroom). One study showed that six-months of zinc supplementation among slightly zinc-deficient elderly men doubled serum levels of testosterone. And another eight-week trial found that college football players who took a nightly zinc supplement showed increased T-levels and increased leg strength that was 250 percent greater than a placebo! Holy quads, Batman! Research has also shown deficiencies in zinc to be a risk factor for infertility caused by low testosterone levels. Men who have low T benefit from taking zinc if they also have zinc deficiencies. Oysters are high sources of the mineral zinc, which may help low T. 

Shellfish

Shellfish is a culinary and fisheries term for exoskeleton-bearing aquatic invertebrates used as food, including various species of molluscs, crustaceans, and echinoderms. Although most kinds of shellfish are harvested from saltwater environments, some kinds are found in freshwater. In addition, a few species of land crabs are eaten, for example Cardisoma guanhumi in the Caribbean.An occasional serving of crab or lobster may do your testosterone levels some good. This is thanks in part to the zinc content in these seafood favorites. Alaskan king crab comes out on top with 43 percent of your daily value of zinc in just a three-ounce serving.Familiar marine molluscs used as a food source by humans include many species of clams, mussels, oysters, winkles, and scallops. Some crustaceans commonly eaten are shrimp, lobsters, crayfish, and crabs.[1] Echinoderms are not as frequently harvested for food as molluscs and crustaceans; however, sea urchin roe is quite popular in many parts of the world.

Beef

 Beef is the culinary name for meat from cattle. Humans have been eating beef since prehistoric times. Beef is a complete source of protein , and provides many of the essential fatty acids, vitamins, and minerals that humans need.There are real health concerns about the overconsumption of red meat. Not only do some cuts have more fat than poultry, but eating too much is also linked to cancers, such as colon cancer. Still, certain beef cuts have nutrients that can boost testosterone. Beef liver is an exceptional source of vitamin D, while ground beef and chuck roast contain zinc. To keep animal fats in check, choose only lean cuts of beef and avoid eating it every day.Beef muscle meat can be cut into roasts, short ribs or steak. Some cuts are processed , and trimmings, usually mixed with meat from older, leaner cattle, are ground, minced or used in sausages. The blood is used in some varieties of blood sausage. Other parts that are eaten include the oxtail, liver, tongue, tripe from the reticulum or rumen, glands, the heart, the brain, the kidneys, and the tender testicles of the bull . Some intestines are cooked and eaten as-is, but are more often cleaned and used as natural sausage casings. The bones are used for making beef stock.

Beans

Bean is a common name for large seeds of several genera of the flowering plant family Fabaceae (also known as Leguminosae) which are used for human or animal food. When it comes to male hormone health, beans may offer more benefits than you think. White, kidney, and black beans are all considered sources of vitamin D and zinc. Baked beans also offer these nutrients, but you’ll need additional sources in your daily diet. As a bonus, these foods are full of plant-based proteins that can protect heart health.Beans would be planted around the base of the developing stalks, and would vine their way up as the stalks grew. All American beans at that time were vine plants, "bush beans" having been bred only more recently. The cornstalks would work as a trellis for the beans, and the beans would provide much-needed nitrogen for the corn.

 SPINACH

There’s a reason why Olive Oyl was totally smitten with Popeye, and it may not have been his bicep muscles (wink!). Spinach is one of the best dietary sources of magnesium, a mineral involved in muscle development that’s essential for reproductive function in men both young and old, active and sedentary. One study that compared athletes to non-active individuals found that supplementing with 22 mg magnesium per pound of body weight of the course of four weeks raised testosterone levels in both groups. And two separate studies, one on a group of men over the age of 65 and a second on a younger 18-30 year old cohort, present the same conclusion: levels of testosterone (and muscle strength) are directly correlated to the levels of magnesium in the body.

Honey 

 Honey is a sugary food substance produced and stored by certain social hymenopteran insects. It is produced from the sugary secretions of plants or insects, such as floral nectar or aphid honeydew, through regurgitation, enzymatic activity, and water evaporation. The variety of honey produced by honey bees  is the most well-known, due to its worldwide commercial production and human consumption. For extra buzz in the bedroom, dip into honey. It contains the mineral boron, linked to high testosterone. Honey is also rich in nitric oxide, says Gordon: “This is key in opening up blood vessels that create erections. Four teaspoons of honey can boost nitric oxide levels by 50%.”People who have a weakened immune system should not eat honey because of the risk of bacterial or fungal infection. Although some evidence indicates honey may be effective in treating diseases and other medical conditions, such as wounds and burns, the overall evidence for its use in therapy is not conclusive. Providing 64 calories in a typical serving of one tablespoon (15 ml) equivalent to 1272 kj per 100 g, honey has no significant nutritional value. Honey is generally safe, but may have various, potential adverse effects or interactions with excessive consumption, existing disease conditions, or drugs.

Garlic 

Banish vampires and weak muscles alike:garlic contains allicin, a compound that lowers levels of ‘stress hormone’ cortisol. A side of garlic knots or onion bread can boost your sex drive … just make sure your date has a slice, too! Studies suggest a compound in the stinking rose triggers the release of luteinizing hormone, which regulates production of testosterone. One study showed supplementing with garlic as part of a high-protein diet could substantially boost testosterone levels. And a recent animal study found just 1 gram of onion per kg of body weight could boost T-levels by over 300 percent in just 20 days. Garlic and onions both contain the chemical diallyl disulfide, which stimulates the release of a hormone that spurs the production of testosterone.“Cortisol competes with testosterone for the same sites within muscle cells,” says nutrition consultant Alan Gordon. Ditch the cortisol, then the testosterone can get to work. Garlic’s more potent uncooked.