Although largely known as male sex hormone, testosterone is an important hormone for both men and women. It is important hormone responsible for overall health, bone and muscle health, functioning of the heart, sexuality, and memory and hair growth. As we age, the level of testosterone produced naturally by the body starts declining. Exposure to environmental factors, effect of some medications also cause decline in the production of this hormone.
Low testosterone level in men tends to increase the risk of alopecia, prostate enlargement, and certain type of cancer. Even though women produce less testosterone than men, boosting the testosterone level naturally can benefit both men and women’s health. Body needs certain specific nutrient for producing testosterone. Among these nutrients the two nutrients which most people are often found deficient are Zinc and Vitamin D3.There are many foods that can help to boost your testosterone level and help improve your overall health.
Here Are 10 Best Foods To Naturally Boost Testosterone Levels. Start Incorporating Them In Your Regular Diet:
Eggs are highly nutritious and considered as a perfect protein food as it contains beneficial amino acids and almost all the recognized vitamins except vitamin C . Egg yolks are rich source of vitamin D. egg is considered a high T food, as egg yolks contains high dose of cholesterol which is a direct precursor for testosterone. Though cholesterol doesn’t have a good reputation, but many researchers have found that you can safely eat three eggs a day without affecting your cholesterol levels if you don’t have any cholesterol issues.
Pomegranate is loaded with antioxidants; iron and vitamin C, A and E that improves blood circulation and reduces the risk of heart disease by reducing inflammation . Researchers have shown that just a glass of juice from this bright red fruit can increase the testosterone level up to 30% and improve sperm quality, mood, and increase sex drive in both male and female.
The International Journal of Impotence Research shows evidence that a daily glass of antioxidant-rich pomegranate juice can improve sex drive and fight impotence in men.
High in vitamin D, tuna is thought to boost testosterone level up to 90% . Tuna is also a protein-rich heart healthy food. One serving of tuna whether fresh or canned fulfills the daily requirement of vitamin D. if tuna is not available you can eat fish like salmon or sardine.
Though garlic does not contain necessary nutrients that can aid in testosterone production, it contains a compound allicin that lowers the level of ‘cortisol’ the stress hormone in the body . When your cortisol level is lowered, body produces and uses testosterone more effectively. Fresh garlics are more effective so use fresh cloves instead of powdered in your soups, stews salads or other dishes.
Oysters are loaded with mineral zinc that helps boost testosterone level naturally and increase libido and sperm count as a result . Zinc also helps in enhancing the growth of muscles and improves physical performance. Deficiency of zinc has been found to be the risk factor for infertility due to low testosterone level. Other foods which you can include to get these essential nutrients are raw pumpkin seeds, cashews, salmon, sardine and anchovies.
6. Brazil Nuts:
High in healthy protein and fat and best dietary source of potent antioxidant and trace minerals Selenium Brazil nut can play important role in hormone health, boost testosterone production and also increase your metabolism… Brazil nut is so powerfully loaded with selenium that a handful of Brazil nut a day is enough to fulfill your daily needs of selenium . Boosting testosterone level in men, selenium helps to improves production of sperm and motility.
7. Cruciferous Vegetables:
Cruciferous vegetables like cauliflower, broccoli and cabbage are high in indoles, an anti-cancer compound that helps to boost testosterone production indirectly by stimulating testosterone production. With age, testosterone level in men falls. Indoles helps to maintain the balance of hormones .
8. Olive Oil:
Olive oil is powerful testosterone booster which makes the testicle bigger . Our body needs healthy fats for producing hormones, including testosterone. The most of the fat contained in olive oil is monounsaturated fatty acids which help to persuade higher testosterone level. Studies revealed that olive oil help to produce more healthy sperms by converting more cholesterol to testosterone.
9. Low-fat Milk With Vitamin D:
All health professionals encourage women and children to drink milk for better bone health . But drinking milk can help men also in keeping the bone strong. The vitamin D contained in milk help to keep testosterone level high. But strive to drink low fat-skimmed milk fortified with vitamin D.
Spinach is good source of magnesium and magnesium is a mineral that is needed by the body for muscle growth and for reproductive function in men . The level of testosterone is dependent on the level of magnesium in the body. A cup of cooked spinach can provide nearly 160mg of magnesium which is almost half of the daily recommended dose i.e. 420mg a day.
These are the best foods you can include in your regular diet for a healthy testosterone boost.