Which seeds increase 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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