The best testosterone-boosting foods

The source of all manly powers, “testosterone is about vitality and virility,” says Dr Malcolm Carruthers of Harley Street’s Centre for Men’s Health. “Men as young as 30 years old are now showing signs of low testosterone: reduced libido, brain fog and fewer erections on waking,” he says. Since testosterone is produced in the testes, exercise, relaxation, and letting it all hang loose can help improve the situation… Another route to morning glory is getting stuck into these testosterone-boosting foods.

Grapes for more active sperm

Eat a bunch of red grapes daily to give your own low-hanging fruit a boost: the skins contain resveratrol, which makes for hardier sperm. Chinese researchers found the equivalent of 500mg – roughly the amount in 5-10g of grape skins – was enough to raise testosterone levels and improve epididymal motility (your sperm’s ability to swim).

Tuna for a higher sex drive

Tuna’s ‘fragrance’ may not be ideal for a first date, but its vitamin D content is. 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.

Avocados to clear your pipes

LDL cholesterol doesn’t just clog arteries – it leads to erectile dysfunction and a lack of flow in the downstairs department, too. Penn State University researchers found men with high intakes of monounsaturated fat – try avocado, nuts and vegetable oils – had lower LDL cholesterol and more testosterone. Try half a mashed avocado spread on a bagel, topped with shreds of smoked salmon.

Pomegranate to fight impotence

Some say it was the Biblical forbidden fruit, and old Adam could have done a lot worse. The International Journal of Impotence Research reports that 47% of impotent men found their condition improved after a daily glass of antioxidant-rich pomegranate juice. You don’t need a serpent to tell you that’s a good thing.

Venison for muscle growth

Veggies look away: “A meat-free diet can lowertestosterone by 14%,” says Carruthers. “Lackof protein boosts testosterone-de-activatinghormones.” On the other hand, a University ofUtah study found a diet overly rich in the sat fatsin beef and lamb can also make testosteronedip. The middle ground is venison. Stag-gering.

Garlic for muscle maintenance

Banish vampires and weak muscles alike:garlic contains allicin, a compound that lowerslevels of ‘stress hormone’ cortisol. “Cortisolcompetes with testosterone for the same siteswithin muscle cells,” says nutrition consultant Alan Gordon.Ditch the cortisol, then the testosterone canget to work. Garlic’s more potent uncooked.

Honey for better blood flow

For extra buzz in the bedroom, dip into honey.It contains the mineral boron, linked to hightestosterone. Honey is also rich in nitric oxide,says Gordon: “This is key in opening up bloodvessels that create erections. Four teaspoonsof honey can boost nitric oxide levels by 50%.”

Milk for a lean physique

Proof we are supposed to have hard bodies,University of Pittsburgh researchers foundthat fat blokes have more oestrogen. Cut theblubber by boosting your testosterone levelswith milk: its amino acids boost productionof anabolic hormones, which in turn buildmuscle and trim fat. The Department of Healthrecommends three 200ml glasses a day.

Eggs for a hormone boost

Eggs really do have a sunny side. “The yolk’scholesterol is the precursor for testosterone,”says clinical nutritionist Kim Pearson. Don’t worry about your heart:a University of Connecticut study found thatstudy subjects could eat three eggs a daywithout affecting cholesterol levels.

Cabbage to flush out female hormones

King of the veg patch, cabbage is full of achemical called indole-3-carbinol, which ridsyour blood of girly hormones. Healthy mentook 500mg daily for a week at RockefellerUniversity; their oestrogen levels halved,making testosterone more effective. It’s time tobecome more of a man at meal times.