Testosterone is your male sex hormone, which influences more than your sex drive. This male reproductory hormone is vital for body:
- Sperm production
- Muscle and bone health
- Hair growth
As you age, the testosterone levels in the body may decline. Further, if you suffer from any chronic illnesses, that, too, might have an impact on your body’s testosterone levels. Low T, or testosterone levels, also known as Hypogonadism, can be treated medically to prevent future health issues. Creating an overall balance in the hormones is vital to keep your testosterone levels in check. For this, you need to consume a healthy, balanced, and nutrient-rich diet. It would help if you were mindful of the foods you eat. Why? Some of the foods that you eat have hormone-mimicking nutrients, like phytoestrogens. These foods are vital in your diet if you have to accelerate your testosterone levels.
Certain studies show that the nutrients in our food do influence the overall hormone balance in our body. Following the recommendations of your doctor, you can consider adding some testosterone-boosting foods to your diet. These can naturally increase your T count.
Two nutrients, which are particularly important to better your diet, are zinc and Vitamin D. Both of these are essential precursors to testosterone. Here, in this article, we will discuss with you some foods, which can boost the overall testosterone levels in your body.
Ginger has long been used for its culinary and medicinal properties. Modern research proves that ginger can assure better fertility in men. Following a prevalent study, it was found that consuming a daily ginger supplement for three months can heighten your testosterone levels by up to 17.7 percent in a group of 75 participants with fertility issues.
‘My urologist recommended me to add a lot of ginger to my diet, and it did help with my T- levels,’ comments Robin, an associate with TrueBlueFishermen.
Garlic has a compound known as allicin in it. This can help reduce your cortisol levels. Cortisol hormone in produced in the adrenaline gland, which is also where the body’s testosterone production takes place. So, when you are stressed, the cortisol hormone is released. This does hamper the other functions happening in your body, including your testosterone production. Thus, by lowering the cortisol levels in your body, you can better the testosterone levels. So, even though garlic will not directly influence your testosterone levels, it will lower the cortisol levels, and consequently, the testosterone levels will improve.
Did you know these mollusks are known to be great for fertility? How? They have about five times your daily recommended zinc dosage. The zinc is required by your body to heighten testosterone production. You can get zinc from beef and beans too.
You may have heard your mom say, ‘Milk is needed to keep your bones healthy.’ Well, rightly so.
‘I always thought milk is a rich source of Vitamin D, calcium, and protein, but quite recently, my doctor told me about its role in boosting testosterone levels,’ comments David, who works with MyPlumberschoice.
However, you must consume the right kind of milk. You should pick milk, which is skim or low-fat and is fortified with Vitamin D. Such kinds of milk have a similar or same nutrient content as the whole milk, but they eliminate the milk’s saturated fat.
Avocadoes have healthy unsaturated fat in them. They replace calories from the carbs in your diet and accelerate the testosterone levels in the body. A prominent study found that in a diet rich in healthy fats and low in carbs, testosterone levels are bound to increase. However, a diet with high-fat content may not be the best for everyone. Thus, we recommend speaking to your doctor before making any changes.
Eggs are an essential part of our breakfast, but they are not the only breakfast items you have to depend on to meet your Vitamin D needs. In people with high cholesterol levels, cereal fortified with Vitamin D can be the perfect alternative to the egg. These cereals rich in Vitamin D can be excellent for boosting your heart health. However, please ensure that you do not pick up cereals that have high sugar content. You can add some skim or low-fat milk to your cereal and increase the cereals’ Vitamin D content.
Nuts and seeds on your Body
Seeds and nuts are nutrient-dense. They are excellent sources of Omega-3 fatty acids, minerals, and Vitamins. Further, they are also rich in zinc and magnesium. These two minerals are also associated with increasing your testosterone levels.
‘Nuts and seeds are easy to carry and a perfect anytime snack for me. They also help me with the T. What more could have I asked for?’, comments Raun, an employee with RazorHood.
The best thing about nuts and seeds is that they can prevent you from taking up unhealthy snacking and satiate your hunger pangs.
Tuna on your Body
Tuna is an excellent source of Vitamin D. It is also linked to helping you live longer and simultaneously boosting your testosterone levels. Further, tuna is also a protein-rich food, low in calories, and excellent for your heart-health.
So, you can pick both fresh or canned versions of this, and they are both equally healthy. Tuna is one of the best natural ways to boost your testosterone levels. A daily serving of tuna can cater to your Vitamin D needs. If you are not tuna fat, you can opt for other fatty fishes, such as sardines and salmon. They are also phenomenal in Vitamin D. Always remember moderation is essential. It would be best if you opted for a maximum of two to three servings of these fatty fishes in a week. It is vital to ensure that your mercury levels are not high. Mercury is usually found in seafood.
Spinach on your Body
Spinach is incredibly healthy and is believed to be one of the most important foods to boost your testosterone levels. Well, our favorite childhood hero, Popeye, loved it, right? Spinach is an incredible source of magnesium, which works well to increase your testosterone levels. Spinach is also a rich source of iron and Vitamin B6, which are both natural testosterone boosters.
Pomegranate on your Body
‘Pomegranate is a part of my breakfast routine, and it has certainly helped me with my testosterone levels,’ comments George, who offers an online CDR report writing service for young college and university students.
Well, the working of pomegranate and garlic is more or less the same. It lowers the cortisol levels in your body, which then heightens the testosterone production in the body. Further, pomegranate can also help you reduce your blood pressure and immediately put you in a better mood.
Extra virgin olive oil
Olive oil is a staple inclusion in the Mediterranean diet. It has incredible health benefits and is known to lower your risk of cancer and heart diseases. Olive oil is a good source of Vitamin E and monounsaturated fat. Further, olive oil is also an excellent antioxidant. All of these factors make it a good inclusion in your diet. Additionally, if you pick extra virgin olive oil, it can also be excessively healthy for your reproductive health as it increases the testosterone levels in your body.
These are the 11 most essential food additions that you should make in your diet to accelerate the testosterone levels in your body.