A few testosterone booster foods and lifestyle changes can encourage your body to produce more testosterone. Studies suggest that low in nutrient-dense foods and diets high in ultra-processed foods may reduce testosterone levels.
Testosterone Booster Foods plays a role in fertility, sexual function, sperm production, bone health and muscle mass, and blood cell production. There are several nutrients you can consider, including vitamin D, magnesium, and zinc, to maintain healthy testosterone levels.
Although testosterone levels naturally decrease as you age, certain medical conditions, lifestyle choices, high body fat levels, and other factors can also cause low testosterone.
Low testosterone levels below 300 nanograms/dl (ng/dL), also known as hypogonadism or low T. It affects your body, and can be treated medically through testosterone replacement therapy (TRT).
Read about Testosterone Booster Foods, that are rich in nutrients and often used alongside TRT to help with libido, energy and more.
What Is Testosterone And Why Is It Important?
For the physical and mental development of men, testosterone hormone is required in the body in a balanced way. This is a hormone that is produced in the testicles of men, many people also know this hormone as male hormone.
Testosterone has a direct effect on the body of men. Due to this, the physical development of men, facial hair, musculature, sexual ability are better. In such a situation, testosterone hormone is one of the very important hormones for men.
Due to the lack of testosterone in the body, men start having many problems such as stunted physical growth, mental problems. However, its excess can also have an adverse effect on the men’s body.
The level of testosterone in your body naturally decreases as you age. In some cases they drop to abnormal levels, leading to complications such as low energy, adrenal fatigue, hyperthyroidism and sexual dysfunction.
Testosterone is less than normal, know it like this-
- Fatigue and lethargy
- Depression, anxiety, irritability
- Lack of desire to have sex, complaints of impotence
- Inability to exercise for a long time and loss of strength
- Reduced beard and mustache
- Profuse sweating
- Loss of memory and concentration
Top 8 Testosterone Booster Foods
The amount of testosterone your body produces depends a lot on your diet, so it’s important to be more mindful of your diet. A good testosterone-friendly diet includes enough healthy fats, green leafy vegetables, protein and cholesterol (not the bad cholesterol). A low-fat diet should be avoided when you’re trying to increase testosterone.
Minerals such as zinc and magnesium help kick-start the production of testosterone, while a healthy level of cholesterol prompts your leydig cells to actually make testosterone.
In addition, vegetables such as broccoli, cauliflower, and cabbage work to reduce the level of estrogen (a female hormone) in your body, which causes testosterone levels to rise.
Nuts and seeds
Men who regularly consume Brazil nuts, cashews, peanuts, and other nuts that are high in monosaturated fat have higher testosterone levels than men who do not consume these nuts.
For healthier options, go for unsweetened, salt-free nuts and seeds.
Oysters and other zinc rich food
Zinc is an important mineral that your body needs a lot to produce testosterone. Rather, increasing your zinc intake can significantly increase testosterone levels within six weeks.
If you want to increase your testosterone levels quickly, six oysters will meet your body’s need to produce testosterone, as oysters are rich in zinc.
However, if you don’t like seafood, you can increase your zinc intake by consuming protein-rich meats and fish, as well as raw dairy products such as milk and cheese, as these are high in zinc.
If you are finding it difficult to increase your zinc intake through diet, especially being a vegetarian, you can take a zinc supplement. The recommended dosage of zinc for adults should not exceed 40 milligrams per day.
Consuming cabbage (along with other green leafy vegetables like spinach and kale) has been shown to increase testosterone levels surprisingly. It contains phytochemicals called indole-3-carbinol (indole-3-carbinol or IC3) which perform a dual function, where on the one hand they increase the level of the male hormone testosterone and on the other hand they reduce the female hormone (estrogen). are |
Specifically, studies show that men who took 500 milligrams of IC3 a week had up to a 50 percent reduction in estrogen levels, and thus significantly increased testosterone levels.
The best way to increase your IC3 level at home is to eat cabbage, so make cabbage soup, make cabbage rolls, drink cabbage juice or make potato-cabbage curry.
Dark, leafy greens
Dark, leafy greens, which also contain magnesium, are important for maintaining optimal testosterone levels.
Magnesium enhances testosterone bioactivity in the body and reduces oxidative stress. Oxidative stress can reduce testosterone.
An older study found that consuming healthy leafy green vegetables such as spinach, kale and collards can help boost testosterone levels.
It’s thought that magnesium increases testosterone bioactivity in the body because magnesium reduces oxidative stress. Oxidative stress is an imbalance between antioxidant defenses and free radicals in the body.
According to the recommendation of the United States Department of Agriculture, everyone should eat fish or nutmeg food twice a week.
In fact, fatty fish can be quite beneficial because it is very high in omega-3 fatty acids. A person can also increase their fatty acid level by taking fish oil or omega-3 supplements.
According to a study, fish oil can increase the quality of semen and serum testosterone levels by improving its fatty acid profile.
Bananas and avocados
Bananas are also called sex food because they are rich in magnesium and protein, along with vitamins A, C, and B1. All these clothing elements are necessary to increase the amount of male hormones.
Bananas contain an enzyme called bromelain, which helps boost testosterone levels. Apart from this, banana is also considered beneficial for maintaining the energy level in your body and reducing anti-oxidants.
Avocados contain vitamin B6, magnesium and a mineral called boron, which is important for healthy testosterone levels.
For centuries, pomegranates have been a symbol of fertility and sexual activity. The antioxidants present in it are beneficial for the heart as well as control stress.
An older study in rats found that pomegranate juice helped protect against oxidative stress, increasing testosterone levels.
Honey contains boron which is a natural mineral. It can be found both in food and in the environment. It helps to increase testosterone levels, builds strong bones and can deliver a lot of benefits along with building muscle.
Other ways to boost testosterone
Reduce sugar intake
According to scientists, obese men are 2.4 times more likely to have low testosterone levels than normal people, so weight loss is also necessary to increase testosterone. Eliminate as much of your diet as possible anything made by cooking too high in sugar.
If you are hoping to increase your testosterone level, then not only diet control will work, but exercise is equally important to increase testosterone level. An effective and stable fitness plan should be made for production.
Certain types of exercise, such as weightlifting, actually increase the production of testosterone in the body.
Exercising reduces your chances of gaining weight, and as mentioned earlier, being overweight has a negative effect on testosterone levels.
If you’re not sure where to start, it’s a good idea to use 7pranayama that may help specific yoga poses for your current fitness level.
Get enough sleep
In addition to reducing the production of testosterone, less sleep also increases the amount of cortisol (the stress hormone), and high levels of cortisol have a negative effect on testosterone levels.
Not getting enough sleep also affects your growth hormones, which can inhibit muscle building when you work out or exercise.
Alcohol can have a negative effect on your testosterone production levels. Drinking alcohol can have a negative effect on the endocrine system that protects the testes for the production of testosterone. Plus, alcohol raises cortisol levels and reduces growth hormones, which are not good for testosterone.
Vitamin D, magnesium, zinc and flavonoid antioxidants are among the nutrients important for maintaining optimal testosterone levels.
Consult a doctor if you believe you may be dealing with low testosterone levels.
Dec 25, 2023
What Is The Ayurvedic Diet And How Does It Work?
The Ayurvedic diet is deeply rooted in Ayurvedic medicine, an ancient holistic healing system originating from India. It emphasizes the[...]
Dec 07, 2023
Anti-Inflammatory Foods: Foods That Combat Inflammation
Studies suggest that Anti-Inflammatory foods like fruits, vegetables, nuts, seeds, olive oil, dark chocolate, and whole grains can help reduce[...]
Dec 01, 2023
High-Fat Foods: Nutrient-Rich Fat Sources You Should Embrace
Healthy high-fat foods are a crucial macronutrient with multifaceted roles in maintaining our health. They serve various essential functions, from[...]