Testosterone is a sex hormone found in both men and women that plays a vital role in the reproduction, growth, and maintenance of a healthy human body. It is largely considered a male sex hormone since men’s bodies have it in high levels compared to women, where they’re quickly converted into estrogen.
In men, it helps develop bones and muscles, hair growth, production of red blood cells and sperms, sex drive regulation, fat distribution, and deepening of the voice. In women, it assists with breast health, vaginal health, and sex drive.
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Low testosterone levels can result in problems such as low libido, erectile dysfunction, difficulty concentrating and sleeping, low energy, reduced semen production, and loss of muscle mass. Having low testosterone is also a risk factor for heart diseases, osteoporosis, and metabolic syndromes such as diabetes.
Testosterone is an essential hormone in the body that is required in sufficient amounts, especially in men. Its production gradually slows as a person ages. Foods you eat can significantly impact many different hormones found within your body, leading to a chain of positive or adverse effects. Essentially, one needs to know what food works well for them.
Foods that boost testosterone levels
Here are some of the foods that can aid to boost and improve testosterone levels in the body naturally.
Saturated and monounsaturated fats
Multiple studies have shown that high-fat diets are around 30-40 % of the daily calorie intake and help increase testosterone to a greater degree compared to diets with low fat, which fall below 20% of the daily calorie intake.
However, not all types of fat will have beneficial effects on your testosterone levels, such as some polyunsaturated fats that promote inflammation throughout the body. Also, not all saturated fats are good; eating hotdogs to increase fat intake is harmful and not as beneficial as adding 1 or 2 spoons of coconut oil to a diet. Some healthy fats include olive oil, egg yolk, and coconut oil.
Most people use ginger as a spice or to help improve digestion. This brown beauty can also benefit your testosterone levels. Available data reviewed in 2018 found ginger supplementation helps enhance testosterone production in men. Ginger increases the production of luteinizing hormone that is essential for the release of testosterone. It also reduces oxidative stress and increases blood flow to one’s reproductive organs. A great way to incorporate it into meals is through soups, tea or supplements.
Shellfish, especially oysters, are effective testosterone boosters, and overall they are healthy foods to include in a diet. Shellfishes are some of the few available foods rich in Vitamin D. The body contains vitamin D receptors in all body cells, including reproductive organs. Studies have shown a relationship between vitamin D levels in the blood and testosterone levels. Shellfish are also one of the best sources of zinc, a mineral essential for reproductive health.
These vegetables, such as cabbage, kales, broccoli, and cauliflower, are full of healthy micronutrients. They contain large amounts of indole-3-carbinol, which block the enzyme aromatase, making it beneficial for testosterone levels. Although estrogen is primarily a female hormone, men contain small amounts in the body, produced when testosterone is converted to estrogen by aromatase. Indole-3-carbinol found in cruciferous vegetables helps prevent this conversion, leading to high testosterone levels. They’re also full of magnesium which benefits testosterone production.
They are rich in live bacteria. These live microorganisms have multiple functions beneficial to our health, such as synthesis of amino acids, short-chain fatty acids, vitamin K, vitamin b12, fermentation of non-digestible carbohydrates. Consumers of probiotics usually report high levels of testosterone. Some like yogurt and sauerkraut can help increase saturated fat intake.
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Other types of foods that can help boost testosterone levels include sorghum, pomegranates, coffee, onions, and white button mushroom. Switching to natural foods and starting an exercise program can help affect all the hormones in our body positively, leading to a healthy living pattern. Men, we suggest trying out these foods and tips and then wait and watch as your masculinity flourishes.