3 vegan food increase testosterone

3 vegan friendly foods which increase your
testosteron

Photo by chuttersnap on Unsplash

1. Pumpkin seeds

Pumpkin seeds have lot of zinc , zinc is important factor in producing testosterone. Zinc helps to sex organs stay healthy . zinc is packed with tryptophan . tryptophan helps the body produce serotonin . that helps balance your hormones more . pumpkin seeds have lot of protein . iron, and omega-3 fats
What exist in 100 grams of pumpkin seeds

Energy
2,401 kJ (574 kcal)

Carbohydrates
14.71 g
Sugars
1.29 g
Dietary fiber
6.5 g

Fat
49.05 g
Saturated
8.544 g
Monounsaturated
15.734
Polyunsaturated
19.856

Protein
29.84 g

Vitamins
Quantity%DV†
Thiamine (B1)
6%
0.07 mg
Riboflavin (B2)
13%
0.15 mg
Niacin (B3)
30%
4.43 mg
Pantothenic acid (B5)
11%
0.57 mg
Vitamin B6
8%
0.1 mg
Folate (B9)
14%
57 μg
Vitamin C
8%
6.5 mg
Vitamin E
4%
0.56 mg
Vitamin K
4%
4.5 μg

Minerals
Quantity%DV†
Calcium
5%
52 mg
Iron
62%
8.07 mg
Magnesium
155%
550 mg
Manganese
214%
4.49 mg
Phosphorus
168%
1174 mg
Potassium
17%
788 mg
Sodium
17%
256 mg
Zinc
80%
7.64 mg

Other constituents Quantity
Water 2.0 g

How eat pumpkin seeds :

1. Add them to your favorite granola.
2. Top oatmeal with them.
3. Add them to salads
4. Put them on top of your favorite fall muffins and breads.
5. Add them to rice pudding.
6. Make pumpkin seed brittle.

2.coconut
Coconut improve muscle-growth, improve lean body mass, keeps body hormones balance including testosterone . A few tablespoons of raw its good idea to support your body with healthy sourse of fat like coconut butter, shreds, coconut milk, or fresh coconut meat. Lets limit your fats to 10 percent of your daily diet
Energy
354 kcal (1,480 kJ)

Carbohydrates
15.23 g
Sugars
6.23 g
Dietary fiber
9.0 g

Fat
33.49 g
Saturated
29.698 g
Monounsaturated
1.425 g
Polyunsaturated
0.366 g

Protein
3.33 g
Tryptophan
0.039 g
Threonine
0.121 g
Isoleucine
0.131 g
Leucine
0.247 g
Lysine
0.147 g
Methionine
0.062 g
Cystine
0.066 g
Phenylalanine
0.169 g
Tyrosine
0.103 g
Valine
0.202 g
Arginine
0.546 g
Histidine
0.077 g
Alanine
0.170 g
Aspartic acid
0.325 g
Glutamic acid
0.761 g
Glycine
0.158 g
Proline
0.138 g
Serine
0.172 g

Vitamins
Quantity%DV†
Thiamine (B1)
6%
0.066 mg
Riboflavin (B2)
2%
0.020 mg
Niacin (B3)
4%
0.540 mg
Pantothenic acid (B5)
6%
0.300 mg
Vitamin B6
4%
0.054 mg
Folate (B9)
7%
26 μg
Vitamin C
4%
3.3 mg
Vitamin E
2%
0.24 mg
Vitamin K
0%
0.2 μg

Minerals
Quantity%DV†
Calcium
1%
14 mg
Copper
22%
0.435 mg
Iron
19%
2.43 mg
Magnesium
9%
32 mg
Manganese
71%
1.500 mg
Phosphorus
16%
113 mg
Potassium
8%
356 mg
Selenium
14%
10.1 μg
Sodium
1%
20 mg
Zinc
12%
1.10 mg

Other constituents Quantity
Water 47 g

How eat coconut:

1.drink it
2.use its powder in cakes
3.use in salad

Photo from: Photo by Joanna Kosinska on Unsplash

3.chia seeds
Chia seeds directly increase testosterone in body. Lot of omega3 exist in chia seeds. Chia seeds are full of potassium, zinc, iron, magnesium that help your metabolism, blood pressure, blood sugar, and mood. Chia seeds are great source of energy .
What exist in 100grams of chia seeds

Energy
486 kcal (2,030 kJ)

Carbohydrates
42.12 g
Dietary fiber
34.4 g

Fat
30.74 g
Saturated
3.330
Trans
0.140 g
Monounsaturated
2.309
Polyunsaturated
omega 3
omega 6
23.665
17.830 g
5.835 g

Protein
16.54 g

Vitamins
Quantity%DV†
Vitamin A equiv.
7%
54 μg
Thiamine (B1)
54%
0.62 mg
Riboflavin (B2)
14%
0.17 mg
Niacin (B3)
59%
8.83 mg
Folate (B9)
12%
49 μg
Vitamin C
2%
1.6 mg
Vitamin E
3%
0.5 mg

Minerals
Quantity%DV†
Calcium
63%
631 mg
Iron
59%
7.72 mg
Magnesium
94%
335 mg
Manganese
130%
2.723 mg
Phosphorus
123%
860 mg
Potassium
9%
407 mg
Sodium
1%
16 mg
Zinc
48%
4.58 mg

Other constituents Quantity
Water 5.80 g
Cholesterol
0 mg

How eat chia seeds:
1.mix it with oat milk
2.eat it with yogurt
3.mix it with water and drink it