Diet and lifestyle impact hormonal health and may impact testosterone levels. Adding foods rich in nutrients important for maintaining optimal testosterone levels like vitamin D, magnesium, zinc, and flavonoid antioxidants may help support hormonal health.
Testosterone declines as you age, but other factors can also cause low testosterone, including certain medications, high body-fat levels, and some health conditions
Low testosterone, also called hypogonadism or low T, occurs when testosterone levels fall below 300 nanograms/deciliter (ng/dL). Low testosterone can be medically treated through testosterone replacement therapy. Low testosterone is becoming more and more common. The number of prescriptions for testosterone supplements has increased
Many nutrients, including vitamin D, magnesium, and zinc, are important for maintaining optimal testosterone levels
Testosterone is a sex hormone that plays important roles in the body. In men, it's thought to regulate sex drive (libido), bone mass, fat distribution, muscle mass and strength, and the production of red blood cells and sperm.
A small amount of circulating testosterone is converted to estradiol, a form of estrogen
Testosterone is the key male sex hormone that regulates fertility, muscle mass, fat distribution, and red blood cell production
When a man has low testosterone, or hypogonadism, he may experience:
reduced sex drive
low sperm count
enlarged or swollen breast tissue
Over time, these symptoms may develop in the following ways:
loss of body hair
loss of muscle bulk
loss of strength
increased body fat
Pomegranate, cacao extracts, and lutein this trio of nutrients support testosterone encourages youthful free and total testosterone I love to blend these 3 ingredients to make a super power-packed elixir for both men and women it helps to amp up your drive and stamina.
Below are my favorite foods to boost testosterone
1.Ginger. Improves sperm health in other ways.
2.Oysters. Oysters contain more zinc per serving Trusted Source than any other food — and zinc is important for sperm health and reproductive function.
3.Pomegranates. The pomegranate is an age-old symbol of fertility and sexual function, and its antioxidant levels may support heart health and stress reduction. pomegranate may boost testosterone levels in men and women. Sixty healthy participants drank pure pomegranate juice for 14 days, and researchers tested the levels of testosterone in their saliva three times a day.
At the end of the study period, both male and female participants displayed an average 24 percent increase in salivary testosterone levels. They also experienced improvements in mood and blood pressure.
4. Fatty Fish contains ample amounts of Vitamin D which is an essential nutrient, found in Salmon, Swordfish, Tuna fish, Sardines,Cod liver oil. Boost fatty acid levels by taking fish oil or omega-3 supplements. The oil is rich in monounsaturated fat and vitamin E, an antioxidant to retard aging.
5. Leafy green vegetables & magnesium reach foods Vegetables such as spinach, Swiss chard, and kale are rich in magnesium, a mineral that may increase the body’s level of testosterone. cacao
6. Nuts & Seeds
Pumpkin seed - kernels: Serving Size 1 oz, 168 mg.
Almonds, dry roasted: Serving Size 1 oz, 80 mg.
Spinach, boiled: Serving Size ½ cup, 78 mg.
Cashews, dry roasted: Serving Size 1 oz, 74 mg.
Pumpkin seeds in shell: Serving Size 1 oz, 74 mg.
Peanuts, oil roasted: Serving Size ¼ cup, 63
7. Extra-virgin olive oil
Extra-virgin olive oil may also improve male reproductive health. Results of a small-scale study indicate that the oil may boost serum testosterone levels in healthy adult men. Participants also experienced an increase in luteinizing hormone, which stimulates cells in the testes to produce testosterone.
Onions and garlic are your allies in the kitchen and in the bedroom. They may help you make more and better sperm. Both raise levels of a hormone that triggers your body to make testosterone. And both have high levels of natural plant chemical called flavonoids, which may safeguard your sperm and DNA against damage
Also remember that Men Who Eat More Vegetables Smell Better
Men who eat a diet rich in protein, fat, fruit, and vegetables likely invest more in wellness and are generally in a state of better health