Testosterone is a male hormone that is responsible for the development of the male genital system. It is produced in the male testes. It is vital for sperm production, growth of facial hair, increased muscle mass, increased bone mass, and deepening of the voice.In today’s blog we will be looking at 15 foods to boost testosterone levels.
Testosterone levels boost to its highest when a man hits puberty. And as men grow older, testosterone levels are lowered too.
Apart from age, chronic illnesses are also known to affect testosterone levels. Other potential causes of low testosterone levels in men include injury, chemotherapy, certain medications, alcohol abuse, HIV/AIDS, Obesity, etc.
Low testosterone or Low T or Hypogonadism can cause various health problems in men such as erectile dysfunction, low sex drive, hair loss, loss of muscle mass, decreased bone mass, low blood count, etc.
Low testosterone affects almost 40% of men aged 45 and older.
Maintaining a healthy lifestyle and a balanced diet can help improve testosterone levels.
Watching what you eat has a major impact on boosting testosterone as well as other hormone levels. Overeating or constantly dieting can have a negative effect on your testosterone levels.
Interested to know more? Check out our blog on 7 ways to boost your testosterone levels
Here are 15 foods to boost testosterone levels.
1. Onions and Garlic
Onion and Garlic are used in most of our dishes. Apart from boosting testosterone levels, they also improve immunity levels in our bodies.
Onion enhances the production of luteinizing hormone which neutralizes the damaging effects of formed free radicals in the testes which ultimately boosts testosterone production in men.
Garlic contains allicin which helps the body to combat increased cortisol levels, which in return increases the production of testosterone. Research shows that eating raw garlic yields better results. It also helps strengthen muscles.
Over 20 to 30 percent of men struggle with premature ejaculation all over the globe. Since garlic is high in allicin, it helps in boosting sexual drive in man.
Read more on Top 10 foods to cure premature ejaculation as the old saying says “Prevention is better than cure”
Make sure you carry a mouthwash after you have consumed them, or you will end up with bad breath.
2. Whey Proteins
Increasing your daily protein intake helps balance your health and helps lose weight which is one of the factors that cause low testosterone levels in men.
Whey Proteins are one of the most common dietary supplements mostly used by bodybuilders, sportspersons, and gym goers. It helps boost your protein intake and helps with weight loss.
Whey Proteins also curtail cortisol levels in the body, improving the production of testosterone.
However, there are side effects to taking too much of whey protein.
Fishes like Salmon, Tuna, Sardines, and Mackerel are rich in Vitamin D which is a natural testosterone booster. We highly recommend Tuna and Salmon.
They have a balanced amount of proteins, and vitamin D. They are also low in calories and help in weight loss.
Now make sure you eat it moderation and not stock up on it.
4. Leafy Green Vegetables
Leafy green vegetables such as Spinach, Kale, MIcrogreens, Beet Greens, etc. are high in magnesium, a mineral known to improve testosterone levels.
Cooked Spinach especially contains about 66% of folic acid which also helps stimulate blood flow and boost testosterone production in men.
Oysters which are also known as Molluscs are very popular as fertility boosters.
They are rich in Zinc which boosts testosterone production. Not just that, They also improve your immunity.
The pomegranate symbolizes fertility. It enhances sexual functionality and drives in men.
It is rich in antioxidants, iron, Vitamin A, Vitamin C, and Vitamin E. Research shows that drinking pure pomegranate juice helps alleviate stress and significantly improve testosterone levels in men. It also helps those struggling with high blood pressure.
7. Egg Yolks
Egg Yolks are a good source proteins and vitamin D. They help boost testosterone production and also help in building muscle mass.
Read more on Top 10 protein rich foods as proteins are the second most abundant molecules in our body after water.
Egg whites have cholesterol in them and are also an aid in improving testosterone levels. However, we recommended boiled eggs only if your cholesterol levels are average.
8. Red Meat
Overconsumption of red meat causes health problems.
However, certain cuts of them have nutrients that boost testosterone. Beef Liver is rich in Vitamin D, while Ground Beef is rich in Zinc.
While choosing your cut, stick to lean cuts and avoid consuming it every day.
9. Extra Virgin Olive oil
Extra Virgin Olive Oil not only enriches the taste and aroma of the dish, but also reduces the risk of heart diseases.
It is rich in monosaturated fat and vitamin E which boost testosterone levels.
There are various researches that prove the increase in testosterone levels after consumption of extra virgin olive oil on a daily basis.
10. Cruciferous Vegetables
Vegetables such as Broccoli, Cabbage, Brussels Sprouts, Cauliflower, Kale, Radish, etc. are low in calories and rich in folate, Vitamin C, Vitamin E, Vitamin K, and fiber. They are also a great source of phytonutrients that help lower inflammation.
They also enhance the excretion of estradiol boosting the production of testosterone in our body.
11. Fenugreek supplements
Fenugreek also is known as Menthee(Hindi), Menthya(Kannada), Uluva(Malayalam), Ventayam(Tamil), is a popular herb that is widely used in major dishes.
It not only significantly increases testosterone levels but also increases muscle mass and aids with fat loss.
It also helps improve libido and erectile dysfunction.
Ashwagandha is an Indian herb that was used as traditional medicine for various diseases and sicknesses.
It is proven to have many health benefits like enhanced brain functionality, improve memory power, and an increase in immunity.
Ashwagandha reduces cortisol levels and increases testosterone production in men.
There have been numerous studies based on this traditional herb, which validate the positive effects it has on our body.
Beans offer more benefits than one could have thought. It is rich in zinc and improves testosterone levels.
Other legumes such as chickpeas, lentils, and baked beans also provide similar benefits.
Shellfishes – like Crab and Lobster are considered to be an aphrodisiac.
Lobster contains vitamin B-12 which promotes fertility and regulates sex hormones, ultimately boosting your testosterone levels.
Crabs are rich in zinc, which also helps improve low testosterone levels. The King Crab is known to contain a minimum of 40% of your daily intake of zinc.
Certain brands of breakfast cereals are fortified with vitamin D and healthy nutrients. Incorporating this in your daily breakfast can help improve testosterone levels in your body.
Some of the brands available in India are Kellogg’s Muesli with 20% Nuts Delight, Quaker Oats, Malt-O-Meal Bran Flakes, Rice Chex, Kellogg’s All-Bran, etc.
THE BOTTOM LINE
A man’s testosterone levels naturally start dropping from the age of 30. Low testosterone levels cause various health-related problems in men. One way of naturally boosting it is by eating foods to boost testosterone levels.
Apart from the above-mentioned list of foods, exercising regularly is also important.
Chronic stress can also lead to low testosterone levels. Check out our top 10 tips to reduce stress.
Taking the necessary lifestyle steps to optimize testosterone levels will ultimately help improve your physical and mental health.
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