Nutrition has a great influence on men's health. To produce testosterone, it is necessary to consume a sufficient amount of magnesium, calcium, and zinc, as well as vitamins B, C, D, and E. In addition, saturated fats and cholesterol found in food positively affect the levels of this hormone.
If you have low testosterone levels, then it’s time to reconsider your dietary habits and introduce something new to your diet.
1. Vegetable Omelet
Ingredients:
- 1 tablespoon of coconut oil;
- 80 g of potatoes;
- 70 g of onions;
- 90 g of red peppers;
- 1 clove of garlic;
- 50 g of mushrooms;
- 450 g of spinach;
- 3–4 eggs;
- 80 ml of water;
- salt to taste.
Preparation
Place a frying pan over medium heat and melt the coconut oil. Add diced potatoes, onions, and peppers, along with the minced garlic. Fry the vegetables well. When the potatoes become soft, add diced mushrooms and chopped spinach. Mix well, cook for 3–5 minutes, and transfer the contents of the frying pan to a plate.
Combine the eggs with water, beat well, add salt, and pour into the frying pan. Gently stir the eggs and place the sautéed ingredients on top. Cook for about 10 minutes until the omelet becomes denser. Fold it in half and place it on a plate.
How it works
Eggs contain vitamins A, B, and D, which are necessary for maintaining normal testosterone levels. Cholesterol is also present in the egg yolk, which is necessary for the production of this hormone. It’s no wonder that Rocky Balboa, the character from the movie of the same name, drank raw eggs after training.
Potatoes contain carbohydrates that are needed to maintain energy and increase testosterone levels. However, you should not feast on pizza, bread, or fast food. French fries, on the other hand, will not positively affect your health.
Spinach is rich in magnesium. This mineral plays an important role in improving reproductive function. The amount of spinach indicated in the recipe is approximately the daily recommended intake of magnesium for men.
2. Frittata
Ingredients:
- 2 strips of bacon;
- 3 whole eggs;
- 75 g of egg whites;
- 50 g of ricotta;
- ½ bunch of basil;
- 100 g of cherry tomatoes.
Preparation
Fry the bacon in a pan until crispy, then remove and chop finely. Mix the eggs, egg whites, ricotta, chopped basil, and quartered tomatoes. Pour into the pan and fry for 2 minutes.
Then place in a preheated oven at 180°C for 15–20 minutes until the egg mixture in the middle becomes firm. Sprinkle the finished frittata with fried bacon.
How it works
Ricotta cheese is one of the best sources of whey protein. Its amino acid profile inhibits the production of cortisol, the so-called stress hormone, the increase of which lowers testosterone levels.
Basil also contains substances that curb cortisol spikes and combat stress. This means that it will be easier for the body to produce testosterone. Bacon, in turn, supplies the body with saturated fats, protein, and cholesterol.
3. Shrimp with Aioli Sauce
Ingredients:
- 1 medium head of red cabbage;
- 450 g of peeled shrimp;
- 5 large tomatoes;
- sea salt to taste;
- 1 egg yolk;
- 2 tablespoons of olive oil;
- 1–2 tablespoons of 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
Carefully separate 10 or more cabbage leaves and drop them into boiling water a few at a time. Boil for 1 minute, then cool.
At this time, fry the shrimp and diced tomatoes over high heat. The shrimp should turn golden. You can also add other vegetables. Season the filling with salt or other spices to taste.
Blend the remaining ingredients and add salt. Microwave for 10 seconds. Blend again and microwave. Repeat this a couple more times.
Place the filling on the cabbage leaves and drizzle with warm aioli sauce.
How it works
Shrimp are rich in vitamin D, which positively affects testosterone levels. By the way, shrimp can be replaced with salmon or cod. This fish will also provide you with the necessary amount of vitamin D, proteins, and saturated fats.
