Your daily diet may affect your healthy testosterone levels, and including items like garlic and olive oil in your diet may help raise your testosterone levels.
Hormone replacement therapy (HRT) can assist men who have hypogonadism or low testosterone, a severe, clinical drop in normal T levels, by alleviating their symptoms.
However, there are also natural T-boosters, and eating a diet rich in the nutrients that testosterone needs can also help maintain healthy T levels.
Does food boost testosterone levels?
A balanced diet may help your body produce healthy testosterone, but it may not be enough to address dangerously low testosterone levels. Your diet affects hormone production and absorption. What you eat can directly provide the building blocks required to optimize your body’s testosterone production.
Obesity can indirectly affect testosterone levels; therefore, eating well is important. Certain foods provide omega-3 fatty acids, cholesterol, and other nutrients your body needs to generate testosterone.
Your diet indirectly affects your hormonal health because conditions like obesity can lower your testosterone levels. You are more likely to be able to maintain a healthy weight that supports normal hormone levels when you consume a healthy, balanced diet.
Symptoms of testosterone deficiency
Some of these signs may manifest when the body stops producing testosterone at a normal rate:
- A reduction in sexual activity
- Erection problems
- Loss of underarm and pubic hair
- Flashes of heat
- Shrinking testicles
- A low or absent sperm count in the semen, which results in infertility
- mood changes, depression
- Memory and concentration ability is getting worse
- A buildup of body fat
- Muscular mass loss
- Increased fatigue
If you have these symptoms, you should visit your doctor for a physical examination, diagnostic procedures, and a diagnosis.
What foods boost testosterone levels?
Here are 7 foods that will increase testosterone naturally and complement any testosterone therapy.
1. Oysters
Omega-3 fatty acids, selenium, copper, manganese, and vitamins B12 and D are all abundant in the gorgeous mollusks. Aside from that, no other food comes close to oysters in terms of zinc content, one of testosterone’s most crucial partners.
Zinc is an essential nutrient that we cannot make ourselves. It can strengthen our immune system, promote healthy protein and DNA synthesis, boost insulin production, protect against age-related macular degeneration, and improve immunological function. It can also support our normal perceptions of taste and smell.
Zinc can increase testosterone levels as well as sperm quality and fertility.
2. Use onions and garlic in all of your meals
One may argue that garlic and onions are allies that are not only beneficial to health but also have a positive effect on sex. Men can create more sperm of higher quality by frequently eating onions and garlic. Both aid in raising hormone levels, which in turn promote the body to produce natural testosterone in the blood. High concentrations of flavonoids, which are organic phytochemicals, are present in onions and garlic and contribute to protecting sperm from externally damaging elements.
3. Pomegranate
Sixty healthy participants participated in a study in 2012 that involved them. After drinking fresh pomegranate juice every day for two weeks, the testosterone levels in the individuals’ saliva showed, on average, a 24% increase. In addition, the researchers found an uptick in mood and healthier, more stable blood pressure. High antioxidant levels that supported the heart and fortified the nervous system were the cause of this improvement.
4. Shellfish
Shellfish like oysters and crabs contain zinc and omega-3 fatty acids like fatty fish. Shellfish are rich in the antioxidant selenium.
Even so, you should limit your intake of shellfish because it can help increase testosterone levels. This is mainly because shellfish contain significant amounts of zinc and other metals, like copper. You can get advice from the nutritionists on how to work this meal into your diet plan.
5. Low-fat milk
There is a reason why the proverb “milk creates strong bones” exists. It does! Protein, calcium, and vitamin D are all abundant in milk. For males with low testosterone levels, it can also keep the hormone in balance.
Pick low-fat or skim milk that has been vitamin D enriched. These milk varieties lack saturated fat yet contain the same amount of nutrients as whole milk.
6. Egg whites
Due to their high content of saturated fat and cholesterol, the medical profession has long held the opinion that eggs are not all that healthy. Egg yolks now rank among the healthiest foods currently available as a result of a shift in thinking over the previous 20 years.
According to research, a significant portion of cholesterol is converted into vitamin D and hormones, including testosterone.
7. Leafy greens
Leafy vegetables like kale and spinach are full of magnesium. The body has more of this macromineral than any other molecule. It helps the heart, increases stress resistance, and aids muscular relaxation.
Other natural ways to increase testosterone
To raise your testosterone levels, you can also make other modifications.
- Exercise: Numerous advantages result from exercise, including better mood, better fitness, and higher testosterone levels in men. Your testosterone levels might rise as a result of both endurance and strength training (cardio).
- Loss of weight: The results of the research indicate that testosterone levels are lower in the blood of obese or overweight individuals. Getting to a healthier weight may improve both your general health and testosterone levels. Just be careful not to eat too little, since this can also have a detrimental effect on your testosterone levels.
- Excess weight: For both general health and testosterone levels, a balanced diet that includes enough fat is essential. Your body creates the hormone using cholesterol, which is derived from some types of fat.
- Sleep: According to certain research, males who lack sleep have lower testosterone levels. By concentrating on getting quality and sufficient sleep, you can naturally raise your testosterone levels.
Conclusion
Diet and lifestyle affect hormonal health, including testosterone levels.
Vitamin D, magnesium, zinc, and flavonoid antioxidant-rich foods may enhance hormonal health by maintaining hormone levels.
If you have low testosterone and accompanying symptoms, you should consult a sexologist about testing and treatment.
FAQs
1. What impacts does testosterone have?
The sex hormone testosterone has vital functions in the body. It is believed to control a man’s libido, bone mass, fat distribution, muscular mass, and strength, as well as the creation of sperm and red blood cells.
2. Does chicken boost testosterone levels?
Yes, chicken is beneficial for boosting testosterone levels since it contains zinc and protein, which raise the body’s testosterone levels.
3. Does testosterone lead to thinning hair?
Testosterone does not cause hair loss directly. However, raising your testosterone can also increase your DHT levels, harming your hair follicles and hastening the onset of male pattern baldness.
