There are some foods that can work incredibly well when it comes to treating low testosterone issues. Read ahead to know more.
Testosterone levels aren’t constant all the time for everyone and vary depending on many underlying factors like age, lifestyle changes, etc. However, the good news is there are ways to bring its production to an optimum level. The most basic and natural way of boosting testosterone is through the right kind of food. Listed below is your guide to 15 foods to help you boost testosterone levels.
Pomegranate is considered a super fruit because it is rich in antioxidants, potassium, vitamin C, and several other nutrients. All of these together might help you boost salivary testosterone, which in turn increases energy, enhances mood, and fights depression and anxiety. A study has also shown that regular consumption of this fruit can improve fertility and increase reproductive health.
Green leafy vegetables
Leafy greens like spinach, kale, broccoli, and Romaine lettuce are packed with some vital nutrients like magnesium, iron, folate, calcium, potassium, and various vitamins, including Vitamin B. Adequate intake of greens might potentially increase the body’s ability to absorb more crucial nutrients which in return helps in higher testosterone production. This, then, regulates sugar and blood pressure, enhances mood, and strengthens bones and muscles.
Packed with vitamin C, antioxidants, zinc, and vitamin E, ginger has been used to treat various ailments for centuries now. When it comes to testosterone deficiency treatment, ginger has been found to have a direct association with the production of the hormone. When taken in adequate amounts, ginger triggers the pituitary gland to release luteinizing hormone (LH). This, in return, induces tissue health in the testes, enables testosterone production, and increases sperm count.
Mucuna pruriens, or velvet beans, is quite popular in the fitness community. The seeds contain powerful testosterone-inducing nutrients like magnesium, zinc, vitamin D, K, and boron that might trigger the release of testosterone.
Onion is one of the vegetables with numerous incredible health benefits, one of which is testosterone enhancement. This vegetable increases the power of antioxidant enzymes and protects Leydig cells from damage. It may also trigger the production of luteinizing hormone (LH), which then boosts the testosterone release.
Oyster is a powerhouse of zinc, and because of this, it is known to have high levels of aphrodisiac properties. Zinc helps increase sperm quality, thus improving male fertility. It also helps inhibit the production of sex hormone binding globulin (SHBG), which may prevent it from converting the free testosterone to estrogen.
Tuna includes vitamin D, which is important for bone and muscle health and an improvement of the overall immune system. Vitamin D is also known as a powerful mineral that is believed to boost the synthesis of testosterone and maintain its level.
Eggs are a great source of protein, vitamin D, Omega-3, and cholesterol, which are essential for maintaining testosterone health. Aside from this, it is a versatile food with multiple other benefits, one of which is muscle development and maintenance.
Fish oil supplements/Fatty fish
Fatty fish and fish oil supplements contain large amounts of omega-3 fatty acids, which can help fight obesity. This might have a positive impact on testosterone synthesis in men.
Shellfish, like oysters and other sea fish, are rich in zinc and magnesium, which make a great food for treating testosterone decline.
High-quality olive oil
A study shows that the purest form of olive oil can help eliminate toxins from the blood and testicular cells and helps increase serum testosterone naturally.
Vitamin D-fortified milk
As mentioned earlier, vitamin D has multiple different roles in the body, and one of them is supporting reproductive health in men. Taking Vitamin D-fortified dairy milk might increase both free and total testosterone in the blood, thus combating testosterone deficiency.
Rich in potassium and an enzyme called bromelain, bananas are not just an excellent tummy-filling snack but also a fruit with amazing testosterone-boosting capabilities. The enzyme found in this fruit, called bromelain, might increase the energy levels and endurance in the body. This, as a result, may improve your performance and workout timing and help expand muscles, which then paves the way for higher production of testosterone.
The cereals fortified with various essential nutrients and minerals like zinc, calcium, magnesium, and vitamin D, among others, can support testosterone release by managing body weight. The cereals can keep you fuller for a long time while providing the required nutrition supply to the body.
Red meat like beef, when taken in moderation, may help support testosterone production. Red meat is a good source of protein and contains iron, zinc, copper, selenium, Vitamin B12, and various other micronutrients that offer an overall benefit to the body. Leucine, an amino acid derivative present in meat, assists in the development and repair of tissues in the bones and muscles while maintaining bone strength. That said, it is important to note that any red meat in processed form can adversely affect testosterone production, thus affecting reproductive health.
Disclaimer: All the recommendations mentioned above are generic and for reference purposes only. They might or might work well for everyone. It is advisable that you consult a doctor before making any health changes, especially any changes related to a specific diagnosis or condition.