Testosterone is the hormone in men. It controls many bodily functions, such as the formation of red blood cells, bone and muscle mass, and fat distribution. At age 40, the natural 1-2% annual drop in testosterone starts in men.
Between 40 and 79, testosterone insufficiency, sometimes referred to as Hypogonadism or Low Testosterone, affects roughly 30% of males.
Why is a Normal Testosterone Level Important in Men?
In men, testosterone is essential for the regulation of mood, development of hair, voice gaining in volume, sperm quantity, creation of male genitalia, etc. Males typically have testosterone levels between 280 and 1,100 nanograms per deciliter (ng/dL).
Although testosterone is frequently thought of as a male hormone, it also has an impact on women.
The effects of testosterone on women include breeding bone mass, general well-being, etc.
If you have low testosterone levels, you should discuss treatment options with the best andrologist. However, you may alter your diet to include more foods that are known to support normal testosterone levels.
Top Testosterone boosting Foods to Include in Diet!
1- Onions and Garlic
Garlic and onions are allies that have an impact on health. Regular consumption of onions and garlic increases the quantity and quality of sperm produced by men. Both aid in raising hormone levels, which in turn encourage the body to produce natural testosterone in the blood.
High concentrations of flavonoids, which are organic phytochemicals, are present in onions and garlic and help shield sperm from externally damaging elements.
2- Protein-Rich Foods
Your body won’t be able to produce enough testosterone if you don’t consume enough protein, resulting in low levels of testosterone in the blood.
For the body to create testosterone, protein is necessary. You have a few choices, including lean beef, chicken, fish, and eggs. Other foods high in plant-based protein are also an option, such as tofu and almonds.
Although the best amount for you may depend on your age, and activity levels, try to consume 5 to 6 ounces daily. You produce more of a chemical that binds to testosterone when you eat too little of these meals, which leaves less T available for its intended function.
One of the top meals for increasing testosterone has traditionally been spinach. One of the most popular superfoods, it was Popeye’s food of choice for a reason!
Magnesium, a mineral found naturally in spinach, has been found to positively link with testosterone levels. Moreover, spinach has iron and vitamin B6, both of which are fantastic testosterone enhancers!
Zinc is a mineral that is abundant in almonds and is known to increase testosterone levels in persons who are zinc deficient.
Zinc deficiency may prevent the pituitary gland from releasing some of the important hormones needed to boost testosterone synthesis. You can prevent a drop in your testosterone levels by consuming meals high in zinc.
Oysters have an aphrodisiac reputation and there’s science behind them to support it. The libido grows with testosterone, and oysters naturally contain a lot of zinc. Zinc is crucial for the appropriate production of testosterone, so start picking some oysters.
Drinking pomegranate juice in the morning will help you reduce your levels of stress hormones like cortisol, which can enhance testosterone levels in the blood. Moreover, it helps improve your mood and lower blood pressure.
Researchers from Penn University showed that men who consumed the unsaturated fats present in avocados, almonds, and vegetable oils had lower LDL cholesterol levels and possibly higher levels of testosterone.
8- Vitamin D
A robust immune system, strong bones, and the absorption of calcium all depend on vitamin D, an essential mineral.
It is essential for your overall health and well-being and is involved in several vital bodily functions.
When exposed to sunshine, our skin produces vitamin D, which we acquire from our diet and supplements. The few dietary sources of vitamin D are fatty fish, egg yolks, mushrooms, chees and beef liver, etc.
Increase Muscle Strength!
Weightlifting aids in boosting the body’s natural testosterone levels and muscle strength.
You can exercise in a gym or have a trainer assist you with your treadmill program. Cardio workouts increase the amount of testosterone in your blood and impact your general health.
You should be cautious not to overdo it because too intense exercise might harm testosterone levels, defeating the purpose of boosting this hormone.
Get Enough Sleep!
While you are sleeping, your testosterone levels rise. When you begin to dream, your level peaks, and it then levels off until you wake up.
Yet, getting just 5 hours a night can cause your testosterone levels to plummet by as much as 15%.
To achieve 7-8 hours of sleep each night, plan your day. The body is healthy after a restful night’s sleep, giving you more energy for the activities for the following day. In particular, a deep sleep also aids in the increase of your testosterone levels.
However, if you are still facing difficulties in achieving optimum testosterone levels, consult the best andrologist to get the best solution.