As a key hormone testosterone hormone is very important for both men and women. Currently, due to adulterated food habits and unplanned lifestyle, the balance of testosterone hormone is getting lost in our body. So we need to focus on balancing it in our bodies. Learn everything there is to know about testosterone, including its effects on the body and the advantages of testosterone replacement therapy. If the testosterone hormone in your body decreases due to some reason then you can add the following natural foods to your diet. I have mentioned in my article some testosterone-boosting natural foods that will naturally increase your testosterone hormone. Besides, I have also mentioned some supplements as hormone medication.
What is Testosterone Hormone?
The main hormone in men that controls sperm production, sex differentiation, and fertility is testosterone. In addition, testosterone affects the density of bones, libido, fat distribution, muscle growth and strength, and red blood cell formation.
Testosterone is often associated with men, but it is also vital for women. On the other hand, less is known about the impact of low testosterone in women.
Beginning at age 30, men's testosterone levels normally diminish at a rate of roughly 1% annually; this decline picks up speed around age 60. However, some men have levels so low as to raise the risk of problems such as anxiety, type 2 diabetes, obesity, and cardiovascular disease, as well as create symptoms.
Natural Foods That May Help Increase Testosterone
Although many diets are said to raise testosterone levels, the majority of the studies in this field have focused on the specific micronutrients found in foods rather than the foods themselves.
Nutritionist Sina Abhari suggests eating fruits, vegetables, and antioxidant-rich foods like nuts, seeds, berries, and leafy greens to support healthy testosterone levels.
In light of this, the nutrient-dense meals listed below may help raise testosterone levels naturally.
Eggs
Eggs are an excellent source of omega-3 fatty acids, cholesterol, vitamin D, and protein—all of which contribute to the synthesis of testosterone. Eggs are a very adaptable food because their protein aids with muscle building in addition to raising testosterone levels!
Testosterone and vitamin D levels have been linked favorably in some research. It's important to keep in mind that the yolk of an egg, not the white, contains vitamin D. Additionally, a review of papers published in 2022 discovered that vitamin D supplements may raise men's total testosterone levels in the blood.
Garlic
Allicin, a substance found in garlic, has the potential to reduce cortisol levels. The adrenal gland, which also produces testosterone, is the site of cortisol production. Your body releases cortisol during times of stress, which affects testosterone synthesis among other physiological processes.
You can enhance the adrenal gland's ability to create testosterone by lowering the level of cortisol in your body. Garlic hence lowers cortisol and consequently raises testosterone levels even if it doesn't directly increase testosterone levels.
Seafood
The omega-3 fatty acids, which are abundant in fatty seafood like tuna and salmon, have been linked in certain studies to higher testosterone levels and better-quality sperm.
A high-quality wild salmon is a great addition to the list of foods that raise testosterone because it contains the nutrients magnesium, vitamin B, and omega-3, all of which have been shown to raise testosterone levels. However, it also aids in reducing the amounts of "Sex Hormone Binding Globulin," which renders testosterone ineffective. Your body may be more affected by testosterone if this is decreased.
Researchers have shown that vitamin D, which is abundant in tuna, can increase testosterone levels by up to 90%! In particular, if you aren't able to spend much time outside, tuna is a great way to receive vitamin D, which helps to preserve sperm count!
Spinach and Kale
According to Schleiger, leafy greens like kale and spinach are rich in magnesium, which may help control testosterone levels.
Since spinach and kale are a natural source of magnesium, which has been shown to positively correlate with testosterone levels, as well as iron and vitamin B6, two other excellent testosterone boosters, they have long been regarded as the best foods for boosting testosterone. In fact, spinach and kale were Popeye's go-to superfoods!
Pomegranates
Pomegranate juice is full of antioxidants, and some research indicates that diets high in antioxidants may improve sperm quality, testosterone levels, and erectile performance.
In a brief trial, 60 men and women drank pomegranate juice every day for two weeks to examine the impact of the beverage on salivary testosterone levels. Following one and two weeks of pomegranate juice consumption, there was a considerable increase in their salivary testosterone levels.
Oysters
Zinc is necessary for the synthesis of testosterone, and shellfish, especially oysters, are rich in zinc. Low testosterone has been connected to zinc insufficiency. Although zinc's significance in normal sperm development and function is widely recognized, it may also raise testosterone levels.
The popular belief that oysters are aphrodisiacs is based on research! Your libido improves when you take testosterone, and oysters are naturally high in zinc! As previously stated, zinc plays a critical role in the normal production of testosterone.
Porridge Oats
Oatmeal porridge is a great way to get B vitamins, which are necessary for healthy testosterone synthesis. Various B vitamins can be found in oatmeal porridge.
Vitamin B6 directly aids in the production of testosterone by inhibiting the synthesis of estrogen, which in turn increases testosterone levels. Oats are a fantastic source of numerous B vitamins, which makes them one of the finest meals to raise testosterone!
Almonds
Zinc-deficient people need high concentrations of the mineral zinc, which is present in almonds.
Some of the vital hormones that the pituitary gland secretes to encourage the production of testosterone may not be released if zinc levels are low. Consuming meals high in zinc will prevent this from happening and prevent your testosterone levels from dropping.
Lemons
Lemons and other citrus fruits are excellent sources of testosterone-boosting nutrients! Similar to garlic, they aid in reducing cortisol levels, which facilitates the production of testosterone.
Additionally, they include vitamin A, which is necessary for the synthesis of testosterone and can help reduce estrogen production, increasing the effectiveness of testosterone.
Bananas
Bromelain, an enzyme found in bananas, is known to help raise testosterone levels. Bananas are a great on-the-go snack because they lower antioxidant levels and sustain energy levels.
Change Your Lifestyle to Boost Your Testosterone Level
It is not enough to change the diet, but to increase the testosterone level, you have to change the lifestyle. Mentioned below are some methods by which you can increase your testosterone level.
1. One of the best strategies to fend off numerous diseases linked to a certain lifestyle is exercise. Furthermore, it can raise your testosterone levels.
2. Reduce your cortisol and stress levels. Increased food consumption, weight gain, and the buildup of dangerous body fat around your organs are further effects of stress and elevated cortisol levels. Testosterone levels may be adversely affected by these changes.
3. Your testosterone levels may be significantly impacted by the quality of your sleep as well. Poor sleep may decrease your testosterone levels.
4. Foods or drinks containing chemicals should be avoided.
5. There is a complicated link between alcohol and testosterone. Numerous studies have shown that excessive alcohol consumption can reduce testosterone levels. So try to avoid alcoholic drinks.
Supplements
Certain supplements may help maintain healthy testosterone levels. In one study, postmenopausal women with low blood zinc levels experienced an increase in testosterone levels and an improvement in sexual performance upon supplementation with zinc.
According to another investigation, men with low testosterone levels who are infertile can also benefit from taking zinc supplements.
Before using any supplements, speak with your doctor.
In conclusion, Male testosterone levels naturally decrease with age, peaking at age 19. After thirty years of age, they usually decrease by 1% to 2% per year. Optimizing testosterone levels and promoting general health can be achieved by adopting a healthy lifestyle and nutritious food, along with some of the above-mentioned measures.