Are you looking to increase your testosterone levels?
As we grow older, our bodies may not have the vigor that they used to have in their youth.
So, if you’re looking for food that promotes testosterone production in the body, you’ve come to the right place. Here are foods that can boost your testosterone levels that you can incorporate into your next meal.
But First,
What Is Testosterone?
Testosterone is a sex hormone that’s responsible for masculine characteristics. This male hormone also plays an important role in managing a man’s:
• Muscle mass
• Bone health
• Low body fat
• Sex drive (libido)
• Sperm production ( Fertility)
• Anxiety & depression
• Blood cell production
What are the common symptoms of low testosterone levels?
Low testosterone, also called hypogonadism or low T occurs when testosterone levels fall below 300 nanograms/deciliter (ng/dL). Hypogonadism is very common. Around 40% of men over 45 years old and 50% of men in their 80s are considered hypogonadal.
Declining levels of testosterone can lead to signs and symptoms that include:
• Increased hair fall
• Lower sex drive
• Difficulty getting erections
• Cardiovascular issues
• Muscle loss
• Mood disorders such as Anxiety & Depression
• Bone loss
• Weight gain
• Low energy levels, fatigue
What to eat to boost testosterone levels
Low testosterone can be medically treated through testosterone replacement therapy.
Here are the 10 Best Foods To Naturally Boost Your Testosterone-Levels
1. Beans
Beans are a rich source of fibre, protein and zinc. Beans pack a bigger shot of zinc than any other member of the veg family. To get a good dose of testosterone-boosting nutrition, choose from kidney beans, black beans, pinto beans, chickpeas, or lentils.
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White, kidney and black beans are one of the few food sources that have both vitamin D and zinc. In addition, they’re a plant-based protein that assists with heart health. Eating plenty of beans is a cheap, healthy, and tasty way to up your T levels.
2. Pumpkin seeds
Pumpkin seeds are a good source of zinc — a mineral that plays a role in thousands of different enzymatic reactions in the body, including those involved in testosterone production.
Sprinkle more testosterone-boosting pumpkin seeds into your diet by adding them to oatmeal, yoghurt, and salads, and even add them into your protein shakes.
3. Honey
Honey contains boron which is a natural mineral which can be found in both foods and the environment. Boron is said to boost testosterone and is also useful for building strong bones and for building muscles, as well as improving thinking skills and muscle coordination.
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Additionally, it is a rich source of antioxidants, which are said to lower the risk of heart attacks and certain types of cancers. However, it is pertinent to mention that you should not overeat honey as it is high in calories and sugar, making it less suitable for people with diabetes.
4. Garlic
Garlic contains a compound called allicin. This compound is said to lower the amount of cortisol hormone in the body. As cortisol production is decreased, testosterone is released in greater amounts. Flushing out cortisol makes room for testosterone.
When your body is under stress it produces cortisol and this has an impact on other bodily functions, including the production of testosterone.
So whilst garlic doesn’t itself act as a testosterone boosting food, it is a cortisol reducer and by association boosts testosterone levels. In addition, garlic can boost brain health and lower the risk of developing diseases like dementia or Alzheimer’s.
5. Eggs
Eggs are a fantastic source of protein, cholesterol, vitamin D and omega-3s, all of which aid in the production of testosterone. Eggs are a very versatile ingredient and not only do they help increase testosterone levels, but the protein in them also helps with muscle-building too!
Cholesterol is one of the building blocks of testosterone, without which the hormone cannot be synthesized.
A whole egg contains aspartic acid, an amino acid that stimulates the production of testosterone, in addition to essential fatty acids.
6. Oysters
Oysters are commonly known as an aphrodisiac and there’s science behind this! Testosterone increases your libido and oysters are naturally high in zinc, a mineral that increases testosterone while also increasing growth factor hormone, both of which improve muscle growth and physical performance.
Zinc also aids in the formation of DNA in the sperm—making it a crucial mineral to boost your chances of an improved conception outcome. On top of that, zinc deficiency is often linked with hypogonadism. Thus, it’s not only recommended to take oysters (or Zinc-rich food and supplements) to promote testosterone production, it may be necessary for a better sexual life in the later years.
7. Spinach
Spinach has long been considered one of the best testosterone boosting foods around! Spinach contains considerable amounts of magnesium, and magnesium is said to promote blood flow. Better blood flow means better penile erections.
Spinach also contains vitamin B6 and Iron which are both excellent testosterone boosters!
Also, spinach contains a mineral that prevents the binding of certain proteins with testosterone, making higher levels of free testosterone available in your body.
It also contains various vitamins like vitamin A, C, and K1 and may delay ageing by preventing the oxidative stress caused by the byproducts of metabolism – free radicals.
8. Tuna
Tuna is an excellent source of Vitamin D which helps to boost testosterone levels by up to 90% and helps to maintain sperm count. Tuna can be favourable for males suffering from low T-levels or infertility issues.
Moreover, tuna also offers various health benefits like protecting your eyesight, as it is a rich source of Omega-3s.
In addition to Vitamin D and Omega-3s, tuna is also a rich source of protein too. If you don’t like tuna, you can opt for other seafood options that are rich in Vitamin D. Salmon or sardines can make a good option if you are looking for an alternative to tuna.
9. Bananas
Bananas contain an enzyme called bromelain enzyme, B vitamins and potassium that may help boost your testosterone levels. They are also good sources of antioxidants and help maintain energy levels.
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This fruit also helps increase libido by naturally increasing testosterone levels.
10. Brazil nuts
This tree nut is an excellent natural source of the mineral selenium and a great testosterone booster. The high selenium content is mainly responsible for Brazil nuts positive benefit on T levels. Brazil nuts also have a good ratio of fats.
These nuts contain zinc, amino acid Arginine and fatty acids which are needed to make the hormone testosterone.
Arginine is a precursor to nitric oxide, important for vasodilatation and known to increase testicular blood flow for better hormone production. Brazil nuts are packed with the most bio-active form of Arginine. Intake of selenium supplementation may improve subpar sperm motility caused by testosterone deficiency.
So, stack these foods if you haven’t already and enhance your workout and overall physical health! A person can ensure that they are receiving the right nutrients by following a balanced diet.
Also read: 9 Foods For Better Sex
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