Testosterone is a male_sex hormone that’s responsible for inducing sex drive. It also supports the development of lean muscle mass and overall male fertility. Naturally, men experience a drop of restoring as they age. However, certain lifestyle choices and illness may lead to low production of this hormone.
There are multiple medical treatments which may be used to increase the production of testosterone but most people, especially young men, are normally encouraged to consume testosterone boosting foods which have minerals such as zinc and magnesium as well as vitamins E and D. This article provides a comprehensive list of some foods which can effectively increase the testosterone levels in the body.
This red fruit has been medically used for decades thanks to its numerous health benefits. Pomegranate contains high amounts of antioxidants and vitamins such as A, E, and C. Besides that, it also has iron. Research shows that taking a glass of pomegranate juice daily can increase the level of testosterone in the body by 15-30 percent.
Low-fat milk is rich in calcium and protein. Besides that, its rich in vitamin D which helps to keep the levels of testosterone in check. When choosing low-fat milk, make sure its fortified with vitamin D. Alternatively, you can go for the skim type because it has low-fat content compared to whole milk.
3.Extra Virgin Olive Oil
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This is an antioxidant-rich oil that contains high levels of vitamin E. Olive Oil improves the reproductive health of males by boosting the levels of testosterone in healthy adults. Furthermore, it increases the level of luteinizing hormone, a body chemical that stimulates the production of testosterone.
Egg yolks normally contain high amounts of vitamin D. As much as the yolks normally have high amounts of cholesterol, they also contain more nutrients compared to the egg whites. The vitamin D that’s found in egg yolk increases the level of testosterone in the body and promotes sperm health.
Note: because egg yolks have high amounts of testosterone, do not eat more than one egg per day.
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Beef is one of the foods that has drawn multiple health concerns. It’s worth noting that excess intake of red meat has been linked to certain types of cancers. However, consuming some specific types of beef cuts has been linked to an increase in testosterone production. For instance, beef from organs such as the liver contains high levels of vitamin D. Additionally, chuck roast, and ground beef are rich in zinc.
Note: when you are choosing a beef cut, ensure that it’s lean and contains minimal amounts of fats.
These legumes offer a lot of benefits when it comes to enhancing the production of the male hormone. Black, white, and kidney beans are rich in zinc and vitamin D all of which accelerate the production of testosterone. Besides that, these are natural and plant-based foods which also improve heart health.
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Leafy greens are some of the best testosterone boosting foods. Kale, spinach, broccoli, and Swiss chard are known to have high amounts of magnesium, an effective mineral that helps to increase the level of testosterone in the body. According to a research study that was done in 2011, magnesium mineral enhances the production of this male hormone and the results are even better if the user is an athlete.
They contain high amounts of zinc per serving. Note that zinc is a mineral that supports sperm health as well as reproductive function. Men who are suffering from serious zinc deficiency end up with hypogonadism, a condition that involves low production of testosterone. Besides that, zinc deficiency may lead to a delay in sexual maturity and impotence.
This is one of the testosterone boosting foods that is associated with high sex drive. Tunas are normally rich in vitamin D which enhance the production of this male hormone. The protein-rich food has low amounts of calories and it helps to reduce the levels of Sex-Hormone Binding-Globulin, a chemical that reduces libido.
Although low amounts of testosterone may be caused by age, certain diseases, and lifestyle choices, it’s possible to increase it naturally. All a person has to do is to ensure that they consume foods which are rich in vitamin A, zinc, and magnesium.