Testosterone is an androgen, a male sex hormone, that stimulates the development of secondary sexual characteristics as boys grow into men. The growth of body hair and the deepening of voices is all because of testosterone. Not to mention, it helps boys put on muscle as they go through adolescence. Testosterone is mainly made in the testicles and is essential for sperm production. 

Testosterone doesn’t only occur in men, though. Women have testosterone, just not as much as men do. Women produce testosterone in smaller amounts in the adrenal glands and ovaries. It affects sex drive, resilience, and ability to build muscle. Most women do not concern themselves with testosterone and tend to focus on estrogen. That said, it is a hormone that you can boost by eating certain foods. 

Men and women benefit from testosterone in myriad ways, but it primarily helps build healthy bones and muscles. It also affects muscle strength and the distribution of fat. Testosterone may even aid cognitive function, support mood, and enhance energy levels. 

Why Should Women Have Testosterone? 

Testosterone, in healthy ranges, can help the body repair and heal connective tissue, including bones, ligaments, tendons, skin, and nails. Healthy testosterone levels can help reduce the risk of osteoporosis as women age, while also influencing joint recovery. There are moments in life when women produce less testosterone, for example, before and during menopause. 

Adrenal gland function can also influence testosterone production. A stressed out or worn out person may not be able to produce enough testosterone. Cortisol that rushes through the body takes a toll on the adrenal glands. Being in a constant fight-or-flight state can deplete repair hormones like testosterone. For this reason, the healthier and more resilient the adrenal glands are, the easier it is for them to produce testosterone. 

Symptoms Of Low Testosterone In Women

Women who have low testosterone levels or testosterone deficiency may experience: 

• Fatigue (including a drop in energy levels despite adequate sleep)
• Mood changes (such as irritability and depression, in some cases)
• Weight gain (because low testosterone can lead to increased body fat, even to the point of obesity)
• Cognitive changes (some women may struggle to concentrate and experience memory difficulties)
• Decreased muscle mass (maintaining muscle is difficult with low testosterone levels)
• Reduced libido (a very common symptom in women with low testosterone)

If you are a woman and find that you can relate to the above symptoms, you may want to test your T levels. Women with T levels below 15 nanograms per deciliter have low T count. If you want to avoid supplements, the following nutrients from foods can help boost testosterone levels. 

Magnesium

Researchers note that magnesium may impact testosterone production by reducing oxidative stress. Studies suggest that magnesium works to increase testosterone levels. You can enhance testosterone production even more by increasing magnesium intake in combination with regular exercise.

Omega 3 Fatty Acids

Whether you are trying to boost testosterone levels or not, omega 3 fatty acids can benefit your health. Primarily found in fish and some plant-based sources, omega-3s can influence inflammation levels in the body. In some instances, supplementing with omega-3s for 12 weeks increased T levels. This was not the case for women supplementing with omega-3s.

Vitamin D

There are vitamin D receptors in the ovaries and adrenal glands, where testosterone is made in women. As vitamin D binds to these receptors, it can stimulate the ovaries and adrenal glands to produce testosterone. Additionally, getting enough vitamin D can help improve sleep quality. Poor sleep can actually reduce testosterone, so make sure to get vitamin D to support the body in these ways.

Antioxidants

According to research, antioxidants work to combat oxidative stress and protect cellular damage from free radicals. Oxidative stress can damage cells that influence testosterone production, such as those in the adrenal glands and ovaries. Antioxidants work to protect organs from damage and support their ability to produce testosterone. 

Testosterone-Boosting Foods

Focusing on whole foods and eliminating processed junk from your diet can make a world of difference to your overall health. Researchers confirm that a diet high in bread, pastries, dairy products, and desserts, in combination with a low intake of fruits, vegetables, lean protein, nuts, seeds, and whole grains, can inhibit healthy testosterone production. Here are some testosterone-boosting foods to aid your efforts. 

Pumpkin Seeds

Naturally rich in zinc, pumpkin seeds provide a vital nutrient necessary for testosterone production. They also contain phytosterols, which are plant compounds that act similarly to cholesterol. Phytosterols also work to support testosterone levels by influencing pathways involved in steroid hormone production. 

Leafy Greens

There are many reasons to get your daily dose of leafy greens. They are naturally rich in trace minerals and other compounds that promote overall health. Kale and spinach are great sources of magnesium, which as we explained earlier, is involved with testosterone production.

Pomegranate

Pomegranate arils (which people commonly refer to as seeds), are rich in antioxidants and polyphenols. Several studies indicate that pomegranate juice may help increase testosterone in both men and women. 

Onion

Naturally rich in flavonoids, onions may help increase testosterone production. Researchers note that the quercetin in onions has the potential to boost testosterone levels. The other nutrients in onions may help manage factors that lead to low T count, such as obesity and insulin resistance. 

Broccoli

Broccoli, a cruciferous vegetable, is another great green to add to your diet. It can help prevent the body from making bad estrogens. Indoles are the compounds that convert into diindolylmethane (DIM) during digestion. DIM may convert estrogen into less potent forms, reducing estrogen’s overall effects in the body.

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If you are familiar with our recipe section, you know that we love energy bites. These simple raw vegan treats are great for cleansers because they provide healthy fats, protein, fiber, and essential vitamins and minerals. Enjoy one or two of these as an afternoon snack and you won’t even think about grabbing a coffee or energy drinks. Even though these bites contain dates, the slow release of sugar into your system helps you avoid energy spikes or crashes.

Don’t mind the green color; that’s just the color of pumpkin seeds. These are spirulina- and wheatgrass-free! If you are daring and want a little taste of the ocean or greens, go ahead and add those ingredients. We cannot promise that they will taste great, though. We can promise that snacking on these energy bites will provide you with magnesium, zinc, phosphorus, and potassium, all of which are in pumpkin seeds. Pumpkin seeds are also rich in antioxidants, such as flavonoids and phenolic acids. These antioxidant compounds were associated with an ability to help reduce the risk of breast cancer in postmenopausal women, according to one study.

Once you blend the pumpkin seeds and dates, form the mixture into bite-size balls with your hands. Place them on a plate or baking tray lined with parchment paper and place them in the freezer. After about 30 minutes, remove them from the freezer and then roll the energy bites in pulsed pumpkin seeds. That is an optional step and you’ll notice that they look like that in the recipe photo.

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Sometimes, you come across a salad recipe that is both incredibly flavorful and simple to make. Such is the case for this curried carrot salad, which features shredded crunchy carrots and a slightly bitter tahini curry dressing. To balance out the spice and bitterness, we added nutty raw pumpkin seeds and sweet raisins. Should you be a true raisin hater, you can omit the raisins and consider adding sliced grapes. Forego the grapes and raisins altogether if you enjoy a pronounced curry flavor!

The great thing about this salad is that it is a true salad for one. This salad will yield enough for you, and you alone. Make it as a filling lunch or as a side dish for your main course. Even if you dress the entire salad and don’t finish it, carrots are sturdy enough that the salad will still be good to enjoy the following day. It is crunchy, cool, creamy, a little spicy, and incredibly fragrant. The curry brings a unique element to the dressing that you don’t typically find in most dressings or sauces. There’s a warmth to the spice mixture, and yet it is also zesty.

Just so that we’re clear, there is a possibility that you might hate it or love it. The main takeaway is that you were brave enough to try it! Don’t ever stop trying new and exciting or exotic foods because you never know what your palate will enjoy. There are many familiar ingredients in this salad, so you get to mix the old with the new, especially if you aren’t familiar with curry spice. The ginger and lemon juice bring a slightly spice flare as well, but that sweet maple syrup balances everything out. We hope you love experimenting with these new flavors!

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We’re going to let you in on a little secret to make sure that your zucchini ribbons are easy to eat. The trick is that you have to soak them in the lemon juice, olive oil, and herbs for about 30-60 minutes. Not only does this impart a ton of flavor into the ribbons, but it also tenderizes them for an easier eating experience. You don’t have to worry about crunching on raw zucchini!

Honestly, this is one of those salads that exceeds your expectations. The ingredients pair beautifully together and the fresh herbs give off enticing aromas as well. You get excited before you even bring the zucchini ribbons to your mouth! On the subject of zucchini ribbons, you can prepare them several ways. An easy way is to use a flat vegetable peeler to achieve thin, flat ribbons. If you want to expedite the process, use a mandoline slicer, but make sure that you have on a very thin blade attachment.

Marinating the zucchini is essential because the acids in the marinade will allow the zucchini to lose some water. You can easily discard the water before serving. The fresh lemon juice will slightly “cook” the zucchini ribbons, softening them a bit, but not to the point where they lose their tender crisp. If you can’t get your hands on raw peanuts, feel free to use raw cashews, raw pine nuts, or raw sunflower or pumpkin seeds. We hope you enjoy this refreshing, unique salad!

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Not only is this vegan pesto oil-free, but it is also nut-free and dairy-free. Don’t worry, though, because you get that signature cheesy flavor from nutritional yeast. That’s your parmesan cheese replacement and you will be hard-pressed to tell the difference between that and the real deal. In fact, every vegan needs nutritional yeast in their cupboards at all times.

It seems strange that a pesto could be made without oil, but you simply substitute with water. If you are watching your caloric intake, substituting with water lowers the amount of calories in pesto. Additionally, the fact that this pesto doesn’t have nuts means that it doesn’t have as many calories as a walnut or cashew pesto, for example. It does, however, contain pumpkin seeds, so this pesto does contain some calories, but not to a point of worry.

To make the blending process easier, we recommend that you blend this pesto in a food processor, as opposed to a blender. If you have a high-speed blender and feel confident in its ability to blend, then you can absolutely use that. Food processors don’t require a lot of liquid and tend to blend very easily. Once you make this pesto, make sure to store it in an airtight container in the fridge and consume it within five days. Use it as a dip or sauce your raw zucchini noodles with it. You can always freeze leftovers if you feel that you cannot finish it before it expires.

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There’s no denying that mayonnaise is an incredible condiment. It can enhance the flavor of a dressing, sauce, slaw, sandwich or burger. The problem with store bought mayonnaise is that it has a ton of oil, eggs, dairy, unhealthy fats, and lots of other processed ingredients. Naturally, it would be great to have a low-calorie, healthier version that doesn’t contain all of those ingredients. That’s why we made this recipe for you.

This oil-free, raw vegan mayo is made from wholesome ingredients. That means you don’t have to sacrifice your health to enjoy the creamy condiment that exists in many recipes. Unless you are allergic to nuts, this mayo is allergen friendly. Now, if you have a nut allergy, you can substitute the raw cashews with raw pumpkin seeds, but understand that they will give the spread a greenish hue. Pumpkin seeds have a buttery consistency when you blend them, so they enhance the luxuriousness of any condiment or spread.

After you blend all of the ingredients together (using a food processor is the preferred method), make sure to store the mayo in an airtight jar or container in the fridge. If you keep it in the fridge, you have to use it within five to seven days, or else it will go bad. Should you want it to last longer, you can freeze it for up to two months. Use it the same way you would regular mayonnaise when you’re ready. We hope you enjoy it.

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Do you find that your desire to binge your favorite TV show is greater than your sex drive? If you fall into that category, your libido may require a little boost. There is no need to worry because roughly 15% of men and 32% of women lack the desire to have sex regularly. You are not alone, and the beautiful thing is that you can recharge your desires just by seeing what’s in your kitchen. 

You don’t need to head out to purchase sexier lingerie to spice up your sex life. Head on over to the grocery store because eating the right foods can boost your confidence, stamina, and energy levels. Studies have shown that various foods can positively impact libido. Even if you don’t notice an immediate boost in desire, certain foods have a positive effect over time. Additionally, when you eat more of the foods in this article, they positively impact your health in other ways. Because this article is focused on libido, though, let’s explain how adding these foods to your diet can supercharge your sex drive.

Avocado

When has adding avocado to your meal been a bad idea? Never, is the answer, in case you were searching for it. Avocados are naturally rich in vitamin B6, which may decrease premenstrual syndrome symptoms, including irritability, fatigue, and bloating. That may make it easier for women to get in the mood. For men, avocados may increase libido in a more indirect way. If you want more blood to pump to the penis, you need a healthy heart. Avocados are naturally rich in monounsaturated fats, which work to reduce bad cholesterol and inflammation, two things that lower the risk of stroke and heart attack. Reducing cholesterol and plaque build-up in the arteries makes it easier for the heart to pump blood where it needs to go when the mood strikes. 

Green Tea

Is a hot cup of this delicious elixir the key to heating up your sex life, guys? According to research, green tea is rich in catechins, which are compounds that work to reduce belly fat and promote blood flow. Health experts explain that catechins work to improve blood flow in two ways. Catechins fight free radicals that damage and inflame blood vessels, which in turn allows blood vessels to transport blood more efficiently. Secondly, catechins cause blood vessels to release nitric oxide, ultimately increasing the size of blood vessels to improve blood flow. Healthier blood flow makes it easier for the penis to become erect. 

Apples

An apple a day does not keep your libido at bay, or so a few studies indicate. Apples contain quercetin, which is a flavonoid that may play a role in managing symptoms of prostatitis, promoting circulation, and remedying symptoms of erectile dysfunction (ED). A 2016 study found that men who had a higher fruit intake reported a 14% reduction in ED symptoms. A separate 2016 review reported that consuming 500 milligrams (mg) of quercetin helped lower blood pressure. In men, high blood pressure may lead to sexual dysfunction, as blood vessel damage impairs blood flow to the genitalia. For women, high blood pressure may decrease libido and cause them to lose interest in sex. Experts believe the reason for this is because high blood pressure causes fatigue, and reduced circulation to the vagina makes it more difficult to experience satisfaction.

Pumpkin Seeds

Zinc is integral to a healthy male reproductive system. Not only does it assist with wound healing, maintaining eye function, and improving immunity, but it also helps to boost testosterone and sperm production. Several studies indicated that low zinc levels led to low testosterone. Zinc affects the cells in the testicles that produce testosterone and one study found that men who consumed 30 mg of zinc per day were able to increase free testosterone in the body. All this is to say that pumpkin seeds are some of the best plant-based sources of zinc. Next time you need a little testosterone boost, snack on some organic pumpkin seeds!

Oysters

You have probably heard that oysters exhibit aphrodisiac properties. The reason for this is because they are naturally rich in zinc, being the richest food sources of the mineral. One serving of oysters provides you with 673% of the recommended daily intake of zinc. Studies show that zinc may be an integral nutrient for male fertility because it regulates testosterone levels. Additionally, zinc aids blood flow to sexual organs, which may improve your libido.

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When the weather warms up, you want to eat refreshing dishes that cool you off. Gazpacho is a classic, savory summer soup that originated in Spain. Served in a chilled dish, this soup is classically made with raw vegetables, especially tomatoes, bell peppers, and celery. For this recipe, we incorporate sweet mangos to balance the intensity from the raw onion, black pepper, citrusy orange, and herbaceous basil.

Mangos are not intensely sweet, but they do add a pleasant sweetness to a chilled soup. It is a tropical, refreshing fruit that you can easily enjoy fresh on a hot day, but you can easily incorporate them into savory dishes like this recipe. For example, there are many Thai soups or stew that incorporate mango because the sweetness balances the spicy chilies. This recipe, however, does not contain intense Thai spices, but you can add thinly sliced raw chilies as a topping, provided you want to light a fire on your taste buds!

This is a great make-ahead recipe, as you should chill it for a couple hours in the fridge prior to serving. If you want to store it in the fridge overnight and serve it the next day, that is also a possibility. Make sure that the storage container is airtight, so as to keep it as fresh as possible. When you decide to serve it, drizzle some extra virgin olive oil on top of the soup. You can also top the soup with raw pumpkin seeds, chopped cilantro, and diced cucumbers for more texture.

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It’s pesto time, cilantro pesto time to be exact. Basil is the primary pesto ingredient you know and love, but it’s perfectly acceptable, encouraged even, to change up recipes for different flavor profiles. That’s exactly what this dish does! The pepitas, pumpkin seeds, provide body to the pesto and the cilantro makes it feel like you’re eating clean. Plus, the beautiful combination of bright orange carrot noodles and rich, green pesto sauce makes your mouth water.

This is the type of recipe that gets you away from your typical everyday eating. After eating a plate or bowl of these pesto carrot noodles, you’ll feel ready to take on the world. This is because nutrient-dense foods like fruits and vegetables contain fiber, protein, complex carbohydrates, and other micronutrients. The complex carbs slow the digestive process to keep your energy levels sustained, while the fiber creates a feeling of satiety, keeping you full between meals.

Pumpkin seeds happen to be a great filling and energizing snack, especially for people on the raw vegan diet. They also blend easily and lend their flavor to both energy bites or raw sauces. While these give the pesto sauce body, the flavor is going to come from the garlic, cilantro, lemon, sea salt, and jalapeño. Yes, you read that right, folks. This pesto contains jalapeño, meaning it packs some spice, which can actually help keep you warm on a raw diet. It’s truly an unusual dish, but it definitely surprises your taste buds, awakening them with powerful flavors. Let us know how you like it in the comments below.

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Pumpkin carving season may be over, but the arrival of fall and winter squash has only just begun. Many people use interesting-looking squash for fall decorations, but then they discard them! What if you could enjoy every single part of the pumpkin or squash? Well, you can, and you no longer have to waste these precious fall produce items. 

According to the U.S. Department of Agriculture (USDA), Americans throw away about 30-40% of the food supply every year. Food waste ends up in landfills, creating the harmful greenhouse gas methane. Not only does this accelerate climate change, but it also is a driving force behind freshwater pollution. Pumpkins are the perfect example of food waste, given that people carve and discard or decorate and then trash. 

The truth of the matter is that pumpkins, the festive squash that they are, can be quite versatile. You can make pumpkin stews, soups, pies, and more, all the while reaping some impressive nutritional benefits. Pumpkins are excellent sources of fiber, beta-carotene, antioxidants, iron, magnesium, zinc, and more. Below, you’ll find several different ways to cook with pumpkin.

Roasted Pumpkin Cubes

Pumpkin has a naturally sweet and robust flavor, and roasting cubes creates beautiful caramelization. You can be very simplistic with your seasoning, but pumpkins do welcome herbs and spices with open arms. 

Ingredients:

• 1 whole sugar pumpkin
• 1 tablespoon olive oil
• 1/2 teaspoon sea saltInstructions:

Instructions:

• Preheat your oven to 425º F and line a rimmed baking sheet with parchment paper or silicone baking mat. 
• Cut the pumpkin in half and remove the strings and seeds. Reserve the seeds for the next recipe. 
• Using a vegetable peeler, remove the peel and then chop the pumpkin halves into cubes. 
• Spread the pumpkin cubes on the baking sheet in a single layer and season with olive oil and sea salt, or spices that you enjoy.
• Bake for about 15 minutes, remove from the oven, stir, and then return to the oven to bake for about 15-20 more minutes. 
• Remove from the oven when cubes are easily pierced with a fork. 

Roasted Pumpkin Seeds

With a diverse nutritional profile, pumpkin seeds are a great healthy snack option to satiate you between meals. You can season them simply or get creative, tossing them in coconut aminos, ginger, garlic, and onion powder before roasting.

Ingredients:

• 2 cups pumpkin seeds
• 2 teaspoons olive oil
• Sea salt and pepper, to taste

Instructions:

• Before you do anything, you have to thoroughly clean the pumpkin seeds, removing all orange strings. Dry the seeds completely, preferably overnight.
• Preheat your oven to 425º F and line a rimmed baking sheet with parchment paper or silicone baking mat.
• Place the seeds on the baking sheet and drizzle with olive oil and season with sea salt and pepper. Toss to combine and then place in the oven to bake for 15-20 minutes, stirring every 5 minutes or so.
• Remove from the oven and allow the seeds to cool completely. Store in an airtight container and eat within a week.

Roasted Pumpkin Halves

A classic and easy preparation, roasted pumpkin halves is a great entry point to cooking pumpkins. You can season each half how you please, depending on the recipe you want to make. If you want to puree the pumpkin for pie or soup, this is the perfect cooking method.

Ingredients:

• 1 whole sugar pumpkin
• 1 tsp olive oil
• Spices of your choosing

Instructions:

• Preheat the oven to 400º F and line a rimmed baking sheet with parchment paper or silicone baking mat.
• Cut the pumpkin in half and remove the seeds and strings. Once again, reserve the seeds for roasting.
• Brush the flesh of each pumpkin half with olive oil and season with your desired spices. 
• Pierce the skin of each pumpkin half with a knife in a few places. 
• Place each half on the baking sheet and bake until you can easily pierce the flesh with a fork (about 35-45 minutes). 
• Let the pumpkin cool thoroughly before handling. 

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