Kraftig minskning av spermier hos västerländska män sen 70-talet - orsaker?

With the advancement of life in the developing countries there is a visible change noticed in the life style including lack of physical activity along with increased junk food intake. Over the last two to three decades, this change resulted in increased risk of overweight and obesity.1

Spinach/Spring Salad Mix.

This was the base of my salad. I used Organic Girl Greens from Whole Foods. Yeah, I know. The base of my Man Salad came from a company called Organic Girl. Spinach and other leafy green vegetables contain minerals like magnesium and zinc, which have been shown to aid in testosterone production (study on magnesium, and another; study on zinc)

Meat.

Meat, particularly beef, provides our bodies with the protein it needs to create muscle (more muscle = more T) and the fats and cholesterol to make testosterone. My meat topping of choice was sliced up chuck steak. I grilled two of them on Monday and it lasted me until the next Monday. Every now and then I’d slow-cook some ribs or brisket to use as my meat topping. My philosophy was the fattier, the better.

Nuts.

Usually a handful of Brazil nuts or walnuts. Nuts are little fat bombs that provide the cholesterol that Leydig cells need for T production. One study suggest that the selenium in Brazil nuts boosts testosterone. Just don’t go crazy with them. Too much selenium is no bueno.

Avocado/Olives.

Avocados and olives are a great source of the good fats we need for healthy testosterone production.

Broccoli.
Every now and then I’d throw some broccoli into the salad. Broccoli contains high levels of indoles, a food compound that has been shown to reduce the bad estrogen in our bodies that sap testosterone levels.

Olive Oil.

I topped my Man Salad off with lots of olive oil. Research suggests that olive oil helps your Leydig cells (which produce testosterone) absorb cholesterol better. And as I’ve mentioned a few times, our Leydig cells need cholesterol to make T. More cholesterol absorption = more testosterone.

Balsamic Vinegar.

Mostly for taste. It’s also supposed to help keep your insulin in check.