For those of you who are wondering, why does a man need to increase his testosterone levels? Let us inform you that a person’s testosterone level naturally falls with age by 1-2% per year. That’s right, It’s a male hormone that plays a crucial role in fertility, sexual function, bone health, and muscle mass. However, it’s also important to balance your overall hormone level in order to manage the testosterone level. Hence, you need to consume foods that increase testosterone levels.
But, what are those foods? Here we bring you 10 foods that you can include in your everyday meal to boost your testosterone levels. Keep reading.
10 Foods That Increase Testosterone Levels Naturally :
1. Garlic & Onions :
Among the foods that increase testosterone levels, the first one that we would like to mention first is garlic and onions. They help you to produce more and better quality sperm. Garlic and onions also increase the levels of a hormone that triggers your body to produce more testosterone. Both of them have higher levels of flavonoids that safeguard your sperms from damaging.
2. Protein-Rich Foods :
Eating enough protein can help maintain healthy levels and aid in fat loss, which is also associated with boosting testosterone. Try to get about 5-6 ounces(140-170 gm) of protein per day. However, this amount totally depends on your age, sexual and daily activity. Some of the protein-rich foods that increase testosterone levels are Chicken, fish, eggs. And for vegetarians soy products, milk, nuts, seeds are great options.
When you don’t eat enough of these foods, your body makes more of a substance that binds with testosterone and causes less testosterone in your body.
3. Ginger :
We all know that ginger has a lot of medicinal and culinary purposes. Therefore it is next on our list of foods that increase testosterone levels. According to a 2012 study, daily taking a ginger supplement for 3 months increased testosterone levels by 17.7 percent in a group of 75 adult male participants with fertility issues.
4. Vitamin D :
According to a study from 2011 suggest that Vitamin D may increase testosterone levels in men. The best source of vitamin D is sunlight during the right hour. However, during this pandemic situation, spending enough time outdoors is quite risky. Hence, professionals recommend adding fortified foods to provide the majority of vitamin D.
Many plant milks, that are made from almonds, soy, hemp, and flax, contain 25% of a person’s vitamin D requirement per serving. But make sure you check the labels before buying. And we recommend consulting with your dietician or medical professional regarding your Vitamin D levels.
5. Fatty Fish And Fish Oil :
Well, we have already mentioned fish previously to add to your foods that increase testosterone levels. Fish(Fatty fish or sea fish) is not only a good source of protein but they are also rich in omega-3 fatty acids. A study from 2016 indicates that omega-3 fatty acids can increase the quality of your semen and the serum testosterone levels. Here are a few fishes that are rich in omega-3 fatty acids – Mackerel, Herring, Salmon, Sardines, Trout, etc.
If you are a vegetarian or not fond of fish, you can also take fish oil capsules or omega-3 supplements instead.
6. Extra Virgin Olive Oil :
Olive oil is rich in monounsaturated fat, vitamin E, antioxidants, and has many health benefits, including a reduced risk of heart disease and cancer. A small-scale study shows that extra-virgin olive oil may also improve male reproductive health. It may boost serum testosterone levels in any healthy adult man.
7. Oysters :
The next food product on our list of foods that increase testosterone levels is Oysters. Oysters serve a higher amount of zinc per serving than any other food – and zinc is very important for your sperm health and reproductive function. However, you can also find the zinc in – other shellfish, Red meat, Poultry, Beans, Nuts, etc.
8. Leafy Green Vegetables :
Leafy green vegetables like spinach, swiss chard, and kale are rich in magnesium. A study from 2011 found that intaking magnesium-rich foods may increase the body’s level of testosterone. A few other foods like Almonds, Cashews, Peanuts, Beans, Lentils are also good sources of magnesium.
9. Pomegranate :
This ancient seedy fruit has a lot of health benefits. Having a glass of pomegranate juice every day can reduce your stress level, and raise your sex hormone including testosterone. A study from 2012 shows that pomegranate may boost testosterone levels both in men and women. It also indicates improvements in mood and blood pressure levels.
10. Porridge Oats :
Porridge oats are an excellent source of vitamin B.There are a number of different sources of vitamin B that you should know. Among all of them, vitamin B6 which suppresses the production of estrogen, thereby helping testosterone levels to rise.
Foods That Lower Your Testosterone Levels :
Yes, you heard us right. There are a few foods that can reduce a person’s testosterone levels. So people who are looking to raise their levels should avoid them completely. Here are a few foods that decrease testosterone levels.
Processed Foods :
Processed foods like frozen or prepackaged meals and snacks contain high amounts of trans fats, which may reduce your testosterone levels and damage testicular function. They have very little nutritional value and tend to be high in calories, salt, fat, and sugar, which are not good for your body as well.
Plastic Packaged Foods :
Foods and drinks that are packaged in plastic can impact your hormone levels. When we drink water from plastic bottles or reheated food in plastic containers, we intake chemicals like bisphenol A (BPA) or bisphenol S in our body. According to a study from 2013 suggests that men who work in environments with high levels of BPA have reduced levels of testosterone.
We don’t need to explain this. Occasionally drinking limited alcohol like red wine or beer may provide some health benefits. But too much consumption may reduce fertility both in men and women among other health issues that can also happen.
The Bottom Line:
In conclusion, we would like to emphasize on the fact that having hormonal balance is crucial when it comes to good health, both in men and women. And we recommend consulting an expert to check your hormones before you go ahead. Keeping a check can not only improve your overall health but your partner’s too. We hope this guide to foods that increase testosterone levels will help you maintain a healthy and recommended balance of testosterone.
Disclaimer: This article does not represent the views and opinions of medical professionals. It is solely based on research and reference by the author. It does not offer any medical suggestions or advice.
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