There is nothing to be alarmed about hearing foods boosting testosterone!
Our natural system produces testosterone, which doesn’t come as a result of supplements intake, the foods we take are well enough to secrete androgenic hormone in men.
A man after reaching 30 certainly experience fluctuations in the testosterone level, which makes up so many masculine features.
Testosterone deficiency has sundry negative effects on man’s physician, emotional, sexual and psychological health.
One of the best choices you could make is focusing on the essential nutrients that help to restore its balance.
High number of testosterone is important for muscle mass building, weight loss and things only adult men could understand.
Let’s move towards more what’s available in this category.
Testosterone Definition
Testosterone is an androgen hormone which is secreted in the body of all animals which are vertebrates.
In women, testosterone is also produced, but it is 7-8 times lesser than what’s produced in men.
In males, testosterone creates the male reproductive organ and it gives you the hulk type muscles with a deep voice and manly looks.
You can say men who have high testosterone spends quality life, as they can satisfy a woman sexually more vigorously.
Also See: Tribulus Terrestris Benefits – 8 Traits That You Should Know
How Diet Can Improve Testosterone Levels?
Diet plays a crucial role in defining our body system, a good diet can solve so many health problems even without the drugs involved.
There is scientific evidence about the fact that certain diets can help you raise the testosterone level greatly and simply.
There is no need for staying restricted while you are taking these diets as many diet programs deemed them as the food for our daily routine.
If there is any nutritional program about maintaining the level of critically low t-levels, you should stick with it.
Foods that Boost Testosterone
We have successfully listed the foods (Nutrition Wise) which men can get benefits from by improving their body’s ability to produce testosterone hormone.
Here are they:
1) Foods with ZINC
Zinc is a precursor of testosterone, which is found as the essential element for testosterone synthesis.
Proper consumption of zinc-containing foods for the next 6 weeks can restore testosterone in a male’s body. Many studies support the fact that testosterone deficiency in men can be due to poor zinc diet.
Here are some examples of food with the highest number of Zinc.
- Mushrooms
- Beans
- Oyster
- Red Meat
- Sea Food
- Pomegranate
- Fish
- Avocados
2) Foods with FATTY ACIDS
Fats are always in the support for testosterone release, especially the good fats which a person should take in 100 grams of daily intake.
Good fats are in the debate for sure and which can be obtained from foods like:
- Eggs
- Coconut
- Fish (Tuna, Herring, Salmon, Trout)
- Olive Oil (Virgin)
- Almonds
- Peanuts
- Hazelnuts
Also Read: Bacopa Benefits – [8] Benefits and Uses of Bacopa Monnieri
According to the study, good fats lower the level of Globin that binds with the testosterone and reduces its effectiveness.
3) Foods with Vitamin D
Vitamin D is called a Bone vitamin for obvious reasons, it absorbs the calcium from the Gut and helps the bone to get most of it.
Vitamin D is also found in the biosynthesis of testosterone in men.
Studies suggest that men who do not take diet with Vitamin D have more chances for testosterone deficiency.
These are the foods rich with Vitamin D:
- Cheese
- Egg Yolk
- Beans
- Tuna
- Liver
- Kiwi
4) Foods with MAGNESIUM
Here is a fun fact about magnesium, it detaches the testosterone from Sex Hormone Binding Globulin that keeps 60% of testosterone occupied.
Once the SHBG is reduced, more testosterone will be found in free form and ready for the action.
You can find magnesium in the following food list.
- Nuts
- Green leafy vegetables
- Fish
- Figs
- Bananas
5) Foods with CITRUS
Mainly includes the citrus fruits which are very much important for the body to provide it Vitamin C.
Vitamin C is important in many health scenarios and it also reduces the stress hormone known as Cortisol. This thing is done majorly after it produces testosterone.
Citrus fruits have the power to suppress the estrogen in men, which can turn healthy t-cells into them. These are the vitamin C or citrus containing good that you take daily.
- Lemons
- Oranges
- Grapefruit
- Pineapple
- Berries
6) Vegetables
Vegetables like Broccoli and Spinach are extremely important in the diet.
Vegetables like this control the level of estrogen in men, which shouldn’t be exceeded from the normal range. Furthermore, vegetables provide your body with essential vitamins that may help to create newer T-Cells.
Also See: Ashwagandha – The [10] Ashwagandha Benefits, Side Effects and Dosage
In Addition
Always consume these foods as a part of your dietary regimen, they can take you to achieve a high level of testosterone gradually.
- Watermelon
- Shrimps
- Honey
- Asparagus
- Cabbage
- Blue cheese
- Cocoa
- Parsley
- Coffee
- Pumpkin Seeds
What If Diets Don’t Work?
There is always an alternate plan for if the diets are taking too much of the time.
Testosterone level in every man varies who respond to different diets in a specific manner.
Natural testosterone supplements or testosterone boosters can provide you the ideal solution.
If you are asking about the best of the best, we have Top 5 on the list, but we usually prefer the foods that increase testosterone gradually but effectively.
Even if you are taking dietary supplements for testosterone enhancement, make sure the foods aforementioned must be in your diet schedule.
References:
https://www.healthline.com/health/low-testosterone/boosting-food
https://www.medicalnewstoday.com/articles/323759.php
https://www.webmd.com/men/ss/slideshow-low-testosterone-natural-boost