Foods To Boost Testosterone

What Are The Foods To Boost Testosterone?

Foods To Boost Testosterone

Testosterone is a hormone present in both males and female bodies which  is responsible for building muscles, strengthening bones, protecting heart memory as well as affects your sex drive. It is considered as more than just a hormone in our bodies which plays important role in sex drive and reproductive health. Low testosterone has affected more than five millions of men in the USA.

Testosterone levels decrease with age by 1 to 2 percent per year, but some lifestyle choices, medical conditions and other factors can influence the amount of this hormone in our bodies. We do have some medical treatment to increase the levels of testosterone in younger men, but a person can also encourage the body to produce more testosterone by making some healthy changes in the diet.

However, keeping your body healthy and maintaining balanced testosterone levels takes more than an occasional workout routine. To maintain your body healthy along with balanced testosterone levels your doctor may suggest you to increase the time of your workout and in most of the cases to change the diet.

So, why it is important to maintain healthy levels of testosterone levels in the body. Because it plays important roles in all aspects of your body from your appearance to comfortable sexual performance and everything about you love being a man. 

Problems With Low Testosterone Levels In Body:

Even though the production of testosterone decreases or falls after the age of 30, having very low levels of testosterone as a young man is not normal. The healthy range of testosterone levels is 300ng/dL and 800ng/dL.

If you have less score below the range, then is it considered due to hormonal disorders, obesity type 2 diabetes, chronic diseases, testicular cancer or injury to the testicles. And even certain medications also affect your testosterone production.

If your testosterone levels are low and leading you to experience unpleasant symptoms, your doctor or health care provider may suggest you to make certain lifestyle changes.

Regular exercise or maintaining a healthy work routine and healthy diet are the two best ways to boost natural testosterone production. 

If you haven't seen any changes even after following proper diet and exercise, you can also undergo testosterone replacement therapy which might cause side effects such as sleep apnea, decreased sperm count, breast enlargement and enlarged prostate. This therapy sometimes also increases the risk of heart attack and stroke too. So, be mindful when you undergo this process. 

How To Boost Testosterone Levels Naturally?

Gratefully, there are many natural ways to boost your testosterone levels. 

  • Proper Sleep Schedule:

Lack of sleep can increase the production of cortisol which is a stress hormone and blocks the production of testosterone in our bodies.
    • Regular Exercise:

    Exercises like squats and deadlifts are scientifically proven to boost the levels of testosterone in our bodies.
      • Healthy Diet:

      Healthy food plays a major role in every aspect of our lives. And there are lots of foods out there that help in improving the levels of testosterone when included in our routine.

        Foods To Boost Testosterone:

        1. Ginger:

        Ginger is known for its medicinal and culinary properties from centuries. Modern researches and studies have shown that it also works great for improving fertility in men.

        According to a study in 2012, taking ginger supplements for 3 months on a regular basis increased testosterone levels by 17.7 percent in a group of adult participants who had fertility issues. Due to its antioxidant properties, ginger works great in increasing testosterone levels in the body.

        Instead of having supplements, you can also drink ginger tea on a regular basis which not only works in increasing testosterone levels but also helps in your weight loss journey as well.

        2. Pomegranates:

        Pomegranates are rich in antioxidants and this fruit has been used medicinally for centuries as a natural remedy for sexual dysfunction and high blood pressure. 

        According to a study in 2012, pomegranate boosts testosterone levels in men as well as in women. Drinking a glass of pomegranate juice once in a day boosts your production of testosterone in your body.

        3. Leafy Green Vegetables:

        Leafy green vegetables such as spinach, kale and swiss chard are not only healthy for your hair or skin, but also for your health. As they are rich in magnesium and many other minerals they may increase the levels of testosterone in our bodies.

        All these vegetables when eaten regularly allows the body to regulate testosterone levels more easily. Increased levels of testosterone also help you to regain muscle mass, lose weight and improve your sex drive.

        4. Tuna:

        Tuna is an excellent source of vitamin D which helps to maintain the sperm count. It is considered as a protein rich, calorie food and also good for heart health. 

        Single serving of tuna in a day fulfils the average person's daily requirement for vitamin D. If you don't like tuna, then you can switch to other seafood like salmon and sardines which also work well. Remember moderation is the key to enjoy its benefits.

        5. Oysters:

        Oysters also known as Aphrodisiac and are an outstanding source of zinc and protein to fit in your diet. Zinc boosts testosterone production as well as libido and sperm count in the body. 

        One eight ounce oyster contains 18 grams of protein and helps in daily contribution of your zinc requirements. Adding them to your diet also helps in raising testosterone levels naturally.

        6. Egg Yolks:

        Egg yolks are a rich source of vitamin D which is a perfect addition to your diet. Even though they've gotten a bad reputation in past few years for being high in cholesterol, many people pass on egg yolks and use egg whites.

        However, Egg yolks contain high levels of nutrients and minerals when compared with egg white and can help men struggling with testosterone levels. 

        7. Garlic:

        Garlic contains a compound called allicin which is useful for lowering a hormone called cortisol in our body. It is produced where the testosterone is produced when your body is under stress. It impacts all the functions of your body including the production of testosterone levels.

        Therefore, it is quite important to reduce the amount of cortisol in your body to allow the production of testosterone more effectively by adrenal gland. Uncooked garlic is more potent and works effectively for decreasing the production of cortisol in your body.

        8. Olive Oil:

        Olive oil has many health benefits including a reduced risk of heart diseases as well as cancer. As it is rich in monounsaturated fat and vitamin E it contributes to food's health benefits. Olive oil has shown benefits in boosting testosterone levels when used daily in your food for at least three weeks. So, try cooking your food with olive oil instead of hydrogenated vegetable oil.

        9. Onions:

        Onions provide many health benefits from supporting good health to your heart to slimming the waistline. They are also a good source of many vitamins, minerals and antioxidants. 

        In addition they also work great in increasing the levels of testosterone. So, daily intake of onion for up to four weeks significantly increases serum total testosterone levels in the body.

        10. Honey:

        Honey has many health benefits and contains a mineral named boron which is natural and can be found in food as well as in the environment. It is also rich in nitric oxide which is key in opening up blood vessels that create erections. It is associated with increasing testosterone levels and for building strong bones and muscles. Drink warm water by mixing 4 tablespoons of honey every morning to see good results.

        11. Low Fat Milk:

        Milk is a great source of calcium and protein, that's the reason women and children are encouraged to drink milk regularly for better bone health, in addition it also keeps men's bones strong too. As I said earlier, vitamin D present in milk keeps testosterone levels in check. 

        When you decide to add milk in your routine, make sure to choose the one that's fortified with vitamin D and the one which has low fat or skim versions. As they have the same nutrients as whole milk without all the saturated fat.

        Foods To Avoid:

        Below are a few types of foods which you need to avoid, when you want to increase the levels of testosterone in your body. 

        • Canned Or Plastic Packaged Foods:

        Foods that are packed in plastic can impact hormone levels of our body. It was found in a study from 2013 that men who work in environments with high levels of BPA have reduced levels of testosterone.

        It is important to note that all participants in this study worked in factory settings. In food packaging BPA is present in smaller packages. Those with BPA in urine also had lower levels of testosterone and thyroid stimulating hormone. When the levels of this hormone were low, it results in causing hypothyroidism which is a condition that can reduce testosterone levels in some men.

        • Processed Foods:

        Many pre-packaged meals and snacks are processed foods. They offer very little nutrition and tend to be high in calories as well as in fat.

        Processed foods contain high levels of trans fat which reduces testosterone levels and impair testicular function. 

        Take Away 

        Testosterone naturally reduces according to the age because of medical conditions or medications. Anyone who is experiencing low testosterone levels should reach out to a doctor. 

        However, exercising and following a healthy diet can boost low testosterone and to see good results people often follow both.