3 meals that will boost testosterone

Nutrition has a great impact on the state of men's health. For testosterone needs to consume sufficient amounts of magnesium, calcium and zinc, as well as vitamins B, C, D and E. In addition, the level of this hormone positive effect contained in foods saturated fats and cholesterol.

If you have low testosterone levels, then it's time to rethink their eating habits and diet to bring in something new.

1. vegetable omelet

Ingredients:

• 1 tablespoon of coconut oil;
• 80 g of potato;
• 70 g of onions;
• 90 g of red pepper;
• 1 clove of garlic;
• 50 g of fungi;
• 450 g of spinach;
• 3-4 eggs;
• 80 ml of water;
• salt - to taste.

preparation

Place the pan over medium heat and melt the coconut oil. Put back the diced potatoes, onions and pepper and chopped garlic. Good sauté vegetables. When the potato is soft, add the diced mushrooms and chopped spinach. Stir, cook for 3-5 minutes and place the contents of the pan onto a plate.

Connect the eggs with water, whisk, add salt and pour into the pan. Gently mix the eggs and place them on the fried ingredients. Cook about 10 minutes until the omelet becomes more dense. Fold it in half and place on a plate.

How it works

The eggs contain vitamins A, B and D, which are necessary to maintain normal levels of testosterone. The egg yolk cholesterol is present, as requiredTestosterone levels correlate positively with HDL cholesterol levels in men with Type 2 diabetes to produce this hormone. Not for nothing because of Rocky Balboa, the character of the same name the film after exercise drink raw eggs.

IN potatoes contains carbohydrates, which are needed to sustain energy and increase testosteroneInfluence of dietary carbohydrate intake on the free testosterone: cortisol ratio responses to short-term intensive exercise training.. But do not lean on the pizza, bread or fast food. French fries, on the contrary, will have a positive impact on your health.

Spinach is rich in magnesium. This mineral plays an important role in improving reproductive functions. Specified in the recipe amount of spinach is about daily magnesium intake rate for men.

2. frittata

Ingredients:

• 2 strips of bacon;
• 3 whole eggs;
• 75 g egg proteins;
• 50 g ricotta;
• ½ basil beam;
• 100 g of cherry tomatoes.

preparation

Fry the bacon in a frying pan until crisp, place, and finely chop. Mix the eggs, whites, ricotta, chopped basil and tomato quarters. Pour onto a pan and sear for 2 minutes.

Then place in a preheated 180 ° C oven for 15-20 minutes until the mid egg mixture becomes dense. Ready sprinkle with fried bacon frittata.

How it works

Ricotta cheese is one of the best sources of whey protein. Its amino acid composition inhibits cortisolRelationships between testosterone, cortisol and performance in professional cyclists.The so-called stress hormone, which reduces the increase in testosterone levels.

The basilica also contains substances that inhibit the surge of cortisol and are struggling with stress. This means that the body will be easier to produce testosterone. A bacon, in turn, supplies the body with saturated fat, protein and cholesterol.

3. Prawns with aioli sauce

Ingredients:

• 1 medium head red cabbage;
• 450 g of peeled shrimp;
• 5 large tomatoes;
• sea ​​salt - to taste;
• 1 egg yolk;
• 2 tablespoons olive oil;
• 1-2 tablespoons Greek yogurt;
• a few teaspoons of lime juice;
• Dijon mustard - to taste;
• Dried garlic - to taste;
• Dried oregano - to taste;
• a few sprigs of parsley.

preparation

Gently peel off the 10 or so of cabbage leaves and dip them in boiling water for a few pieces at a time. Boil for 1 minute, then cool.

At this time, fry over high heat shrimp and diced tomatoes. Shrimps must acquire a golden hue. You can add other vegetables. Season the stuffing with salt or other spices to taste.

Mix in a blender the remaining ingredients and add salt. Put in a microwave for 10 seconds. Again grind in a blender and put in the microwave. Repeat this process a couple more times.

Put the stuffing in the cabbage leaves and pour the warm sauce aioli.

How it works

The shrimp contain a lot of vitamin D, which has a positive effect on testosterone levels. By the way, shrimp can be replaced with salmon or cod. This a fish also provide you with the necessary amount of vitamin D, protein and saturated fat.

see also

• How to increase testosterone →
• What causes our muscles to grow →
• 12, reasons for reduced libido →