Testosterone is a hormone that is considered very important for the sexual health of men. Along with this, they also prove helpful in building muscles and bones. The testosterone hormone is generally believed to decrease with age. The level of testosterone is higher in men than in women and if it is low then it has a negative effect on the health of men.
Such people have to pay attention to their diet to increase natural testosterone. Yes, they have to add some such food to their diet which will help in increasing testosterone.
Also read: Top 10 Healthy Food That Reduce Belly Fat
That’s why today we will tell you about such foods in this article which will help in boosting testosterone naturally.
1. GINGER
For centuries, people have used ginger for medicinal and culinary purposes. According to recent studies, this root can help men become more fertile.
Taking a daily ginger supplement for three months increased testosterone levels by 17.7% in a group of 75 adult male participants with fertility problems, according to the results of a 2012 report. Ginger, according to the scientists, can also help sperm health in other ways.
Ginger raised testosterone and antioxidant levels in a diabetic rat model in just 30 days, according to a 2013 review.
2. Oysters
Oysters have the highest zinc content per serving of any food, and zinc is essential for sperm health and reproductive function.
Hypogonadism is a condition in which a man’s body does not contain enough testosterone due to a serious zinc deficiency. Impotence or a delay in sexual maturation are possible side effects.
People can also find the mineral in:
- Red meat
- Poultry
- Beans
- Nuts
- Other shellfish
It’s worth noting that zinc and copper are competitors for absorption. When choosing supplements, be careful not to consume too much of any mineral.
3. Pomegranates
Pomegranates have long been associated with fertility and sexual function, and their high antioxidant content can help with heart health and stress reduction.
In addition, according to the findings of a 2012 study, pomegranate may increase testosterone levels in both men and women. Sixty stable people consumed pure pomegranate juice for 14 days, and researchers measured their testosterone levels three times in their saliva.
Both male and female participants had a 24 percent rise in salivary testosterone levels at the end of the study period. They have noticed changes in their attitude and blood pressure.
4. Fortified plant milks
Vitamin D-fortified plant milk is a good source of the vitamin.
Vitamin D is a necessary nutrient, and research from 2011 suggests that it can help men raise their testosterone levels.
It’s worth noting that the vitamin dosage in this study was 3,332 international units (IU) per day, which is much higher than the 400 IU recommended for healthy people.
While getting enough vitamin D from the sun is one of the best ways to do so, not everyone can spend enough time outside in the sun. Fortified foods contain vitamin D in the normal American diet.
Many plant milks, such as almond, soy, hemp, and flax milks, provide 25% of a person’s vitamin D requirement per serving. However, it is still a good idea to double-check health information on food labels.
The majority of evidence indicates that soy has no effect on testosterone levels, putting to rest the fear that it decreases testosterone levels.
Additionally, some manufacturers add vitamin D to the following:
- dairy products such as milk
- freshly squeezed orange juice
- breakfast cereals
Vitamin D does not seem to increase testosterone levels in healthy people, according to medical experts. For example, a 2017 study found that the vitamin had no such effect.
However, it’s important to note that having enough vitamin D every day is critical for optimal health.
5. Leafy green vegetables
Spinach, Swiss chard, and kale are high in magnesium, a mineral that can help boost testosterone levels in the body.
The authors of a 2011 study discovered that taking magnesium supplements for four weeks increased testosterone levels in both sedentary and athletic participants. The successful participants, on the other hand, had higher testosterone levels.
Magnesium can also be found in beans, lentils, nuts, and seeds, as well as whole grains.
6. Fatty fish and fish oil
People can eat seafood twice a week, according to the study. Fatty fish, which are high in omega-3 fatty acids, may be particularly beneficial. Taking fish oil or omega-3 supplements can also help to increase fatty acid levels.
7. Olive oil
Olive oil is a key component of the Mediterranean diet, which has been linked to a lower risk of heart disease and cancer.
The oil is high in monounsaturated fats and antioxidant vitamin E. These elements are likely to play a role in the food’s health benefits.
Male reproductive health can also benefit from extra-virgin olive oil. According to the findings of a small-scale study, the oil can increase serum testosterone levels in healthy adult men.
Luteinizing hormone, which activates cells in the testes to produce testosterone, also increased in the participants.
8. Onions
Onions can have a variety of health benefits, ranging from heart health to weight loss. They’re also high in vitamins, minerals, and antioxidants.
Onions can also help to raise low testosterone levels. Researchers discovered that daily consumption of fresh onion juice for four weeks substantially increased serum total testosterone levels.
Make sure to try these top 8 food alternatives to keep a check on your testosterone. We hope you found this list insightful!
