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Testosterone – a male sex hormone that plays a crucial role in bone health, male fertility, muscle mass, and sexual function.
A man’s testosterone level normally falls with age, by 1 to 2% per year. However, some lifestyle choices, medical conditions, and other factors can have a negative impact on this hormone in the body.
Although some medical treatments can boost the level of testosterone (especially in younger men), a person can also increase his T-Levels by making some changes to eating habits and lifestyles.
Many studies suggest men have some special requirements when it comes to diet, and eating the right food can keep the testosterone level balanced.
In this blog, I have listed the best 10 testosterone boosting foods.
So get ready to add these essential foods into your diet.
Ginger has been used by people for culinary and medical purposes for centuries. According to research, this root has the ability to improve fertility in men.
One study performed in 2012 showed, taking ginger daily for a minimum of 3 months boosted the level of testosterone by 17.7% in a group of 75 adults (male participants) with fertility issues.
Further, the study suggested that ginger may also improve sperm health in different ways. According to a report, ginger increased antioxidant and testosterone levels in a diabetic rat model within 30 days.
A number of researches suggest Onions offers many health benefits, from slimming the waistline to supporting the heart. Onions are also a good source of several antioxidants and nutrients.
In addition, onions may boost testosterone levels.
A study was performed on a rat in 2012 where researchers found that the intake of fresh onion juice daily for 4 weeks increased testosterone levels.
However, its effects on humans still require further research.
Modern research indicates, Oysters contain more zinc per servings compared to any other food. Also, zinc is essential for reproductive function and sperm health.
Men with severe zinc deficiency may result in the development of hypogonadism (diminished functional activity).
It’s a condition in which the body doesn’t produce enough of the hormone. Hypogonadism is also known as testosterone deficiency.
Men with zinc deficiency may also experience delayed sexual maturation or impotence.
Note: Copper and zinc compete with each other for absorption. So you need to pay attention while choosing supplements to avoid consuming too much of Copper and Zinc.
A study from 2011 suggests that Vitamin D is an essential nutrient that may increase testosterone production in men.
Here it’s important to note that the dosage of Fortified plant milks is a healthy source of Vitamin D. And the dosage of Vitamin D in the study was 3,332 international units (IU) per day, which is actually more than the recommended 400 IU daily for healthy people.
As we know that the sun’s exposure is the best way to get Vitamin D, but unfortunately not all can spend enough time outside in sunny weather. An average American diet includes fortified foods which include vitamin D in bulk.
Most of the plant milks, such as those made from flax, almonds, hemp, and soy contain 25% of Vitamin D. However you must check the labels of nutritional contents to verify its servings.
Various research indicates that soy lowers testosterone levels. All in all, it’s important to note that getting enough vitamin D per day is beneficial for overall health.
Pomegranate – an age-old sign of improved sexual function and fertility. Its antioxidant levels help reduce stress and support heart health.
According to the findings of a 2012 study, pomegranate has the ability to increase testosterone levels in both men and women. Around 60 healthy male participants drank pomegranate juice for 14 days, and the researchers clinically tested the testosterone levels in their saliva three times a day.
After finishing the study, both participants (male and female) showed an average 24% growth in salivary testosterone levels. After the test, they also noticed improvements in blood pressure and mood.
Green vegetables such as Swiss chard, spinach, and kale are highly rich in magnesium. It’s a mineral that increases the testosterone level in the body.
According to a research 2011, taking the supplements packed with magnesium for 4 weeks increased the levels of testosterone of athletes and sedentary participants.
According to the reports of the United States Department of Agriculture, people eat seafood twice weekly. In this category, Fatty fish are more beneficial because they are rich in omega-3 fatty acids.
One can also increase their levels of fatty acid by taking omega-3 supplements or fish oil.
According to an animal-based study from 2016, fish oil has the potential to boost the semen quality and the serum testosterone levels in dogs by improving their fatty acid profiles.
Moreover, these similar findings also reported in mice.
Olive oil is an essential Mediterranean diet, which may have numerous health benefits, including reduced risk of cancer and heart disease.
This oil contains a high amount of vitamin E and monounsaturated fat, an antioxidant. These factors contribute to many health benefits of foods.
In addition, Extra-virgin olive oil may also improve male reproductive health.
A recent study indicates that oil may increase the levels of serum testosterone in healthy adult men.
Also, the male participants noticed an increase in luteinizing hormone, which encourages cells in the testes to produce testosterone.
Tuna is a great source of vitamin D, which is crucial for a longer life and testosterone production. It’s also good for a healthy heart.
Also, it’s a protein-rich food that’s low in calories. Whether you choose fresh or canned, eating this food can potentially increase your testosterone level.
Your daily vitamin D needs can be easily fulfilled by a serving of Tuna.
However, if you don’t like tuna, you may consider other vitamin D sources in the fish categories, such as sardines or salmon.
Tomatoes are rich in lycopene, an antioxidant that’s been shown to minimize the risk of prostate cancer. Cook raw tomatoes with olive oil.
According to the research, the absorption of lycopene is higher when tomatoes are well cooked in olive oil.
In one study published in Cancer Research stated that “adding some broccoli to the tomato sauce is more effective at slowing tumor growth than either tomato or broccoli alone.”
Normally testosterone levels reduces with age, but levels may also be low because of medical conditions or taking medications.
Anyone experiencing the symptoms of Low T-Levels should consult to his doctor. Certain foods like olive oil, leafy green vegetables, fatty fish, and oysters may encourage the body to increase testosterone levels.
Foods that are rich in Vitamin D, Zinc, and Magnesium may be key. Reducing stress and doing regular workouts can also help boost low testosterone.