Photo: Eva Bronzini

What seeds are high in testosterone?

Pumpkin seeds They're chock-full of the mineral zinc, which is needed to boost testosterone, build muscle and directly increase sperm count.

menshealth.com - 7 foods to instantly boost testosterone - Men's Health

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Whether your goals are all about building muscle or you're just wanting to feel better about yourself, counting your macros and scoffing steak will only get you so far. To get the most out of your diet, you need to sweat the smaller stuff.

(Related: 5 moves that will boost your testosterone)

To increase your sex drive, help build muscle and keep your supply of the male hormone testosterone at its peak, you need to look beyond your protein intake. We've got 7 foods that will get your motor revving from the get-go.

1. Sweet Potatoes

Not all roads to lead to protein. The Journal of Applied Physiology found that the bigger the deficit between protein and carbs, the lower your T becomes. Sweet potato is a great source of carbs, plus they are healthier than your usual side of fries.

(Related: 6 reasons to eat more sweet potato)

2. Brazil nuts

"You wanna get nuts? Let's get nuts!" Bruce Wayne famously said in 1989's Batman. The Dark Knight obviously needed a T-boost, as Brazil nuts are high in the mineral boron. The Journal of Trace Elements In Medicine and Biology says a high boron intake is linked to a 28% increase in testosterone. 100g of nuts counts as 55% of your boron RDA – what are you waiting for?

(Related: 5 foods that will destroy testosterone)

3. Kale

Full of iron, the mineral needed to build muscle, kale is also full of indole-3 carbinol. This mineral flushes the female hormone oestrogen from the body, ensuring your testosterone can be produced unimpeded.

(Related: kale vs spinach - which comes out on top?)

4. Egg yolks

Previously somewhat demonised, egg yolks do contain high levels of cholesterol, but it’s the kind known as high-density lipoprotein or HDL. This is key for the maintenance of the membranes around your cells, along with providing a nifty boost to your sex drive and T-production.

5. Pumpkin seeds

October may be long over, but hang on to those pumpkin seeds as they're a treat, not a trick. They're chock-full of the mineral zinc, which is needed to boost testosterone, build muscle and directly increase sperm count.

(Related: 10 protein-packed snacks to have at the office)

6. Maca

A Peruvian root that can be bought in powdered form, the Journal of Ethnopharmacology found maca increased production of testosterone, sperm motility and in some cases, the human growth hormone. One perfectly legal powder to bolster your muscles? Count us in.

7. Chia seeds

The wellness-warrior's ally of choice, the perennially Instagrammable seed is the definition of "superfood". With potassium, zinc, iron and magnesium all contributing to testosterone production, fertility and muscle growth, sprinkle on top of your morning oats to start your day with a T-boost.

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How can I rebuild collagen in my face?

How can I naturally rebuild collagen? You can naturally support the collagen production process by using topicals such as vitamin C and retinol, collagen peptide supplements, eating a nutrient rich diet, and avoiding habits that damage the collagen (such as poor sleep and sun exposure.)

mindbodygreen.com - How To Restore Collagen In The Face: Effective Tips From Experts

Here's the good part: Your body makes its own supply of collagen via fibroblasts2 (assuming the amino acid building blocks are present from your diet). Essentially, these cells take amino acids (the constituents of protein) that we ingest and then turns them into protein. The bad part is that this process slows over time. "Our bodies always balance collagen production and degradation," says board-certified dermatologist Gary Goldenberg, M.D., assistant clinical professor of dermatology at the Icahn School of Medicine at Mount Sinai in New York about collagen decline. "When we are young, our bodies produce more collagen than we break down. That balance tips the wrong way with age since tissue regeneration decreases." Collagen production peaks in your 20s, but at some point in that precious decade, the decline begins. The exact point is different for everyone, but typically mid- to late 20s is a good bet. After that, your collagen declines at a steady rate of 1% per year3 , every year. For those who go through menopause, collagen takes another drop during that time: They experience a 30% drop in collagen4 during that time frame, and then that stabilizes to an about 2% decline every year thereafter. Collagen levels can also take a hit from natural lifestyle factors like UV exposure, stressors, and diet.

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