While testosterone is linked mainly to males, it occurs in both men and women from birth. In the latter, although produced in minimal amounts, it is essential when it comes to physical strength, energy, and sexual drive. In the former, testosterone is not only important for man’s health but also fuels the start of sexual development.
Testosterone levels spike in early adulthood. The hormone is essential in various processes in the body.
Most of the sections on this primer we shall concentrate more on the role this hormone plays in the male body. The hormone, in a man, starts to peak in the initial years of life. As the years progress, it plays different essential roles like:
- Storage of fat
- Muscle and bone mass
- Physical and sexual health
- Red blood cell production
If you’re low on testosterone, you can suffer from an array of issues which we shall look at later in this primer.
Having established the important role of this hormone in the body, it is worth mentioning that all is not lost if you notice that you’re low on it. One way of solving the issue is by taking supplements or medicine featuring the same. These go miles to replenish your body with testosterone.
Alternatively, you can opt to go the natural way. By natural we mean taking foods rich in testosterone.
Importance Of Maintaining Optimum Testosterone Levels
As we’ve already mentioned, both the male and female bodies produce testosterone. Production of the hormone takes place in the testicles in the former while inside ovaries in the latter. So what is the importance of maintaining optimum testosterone hormones in the body? When should you consider taking a testosterone test?
In men, the typical testosterone level should be between 300 – 1000 ng/dl. When it comes to women, it should range from 15 – 7- ng/dl. Health conditions and age can inform a decrease of this hormone.
For instance, when men click 40 years, testosterone levels start to reduce by 1% on average, annually. Erectile dysfunction is a major indication of the low production of the hormone in the body. The same happens if you’re obese.
If you are grappling with any of the following issues, it’s an indication of low testosterone levels:
- Frequent tiredness
- Reduced sex drive
- Reduced fertility
- Erectile dysfunction
Some of the factors that lower testosterone levels in the body include:
- Low mineral and vitamins count
- Excess consumption of alcohol
- Obesity
- Lack of adequate sleep
- Too much consumption of soy-based foods and products
- Excess smoking
To summarize this section, maintaining optimum testosterone levels in your body is essential to avoid grappling with the above issues.
11 Testosterone Boosting Foods
The following are some of the testosterone boosting foods:
1. Ginger
Ginger has been handy in medicine and cooking for many years now. At home, it is effective for health issues such as stomach issues and motion sickness. Many people utilize ginger, dried, or fresh in cooking. Others consume their supplements due to the countless benefits it brings with it in terms of health.
Rich in nutrients, minerals, and antioxidant properties, ginger is magical in the prevention and treatment of infections, inflammation, and arthritis. It also has the potential to mitigate risks touching on cancer and diabetes.
Ginger, based on this study is an effective testosterone booster. Ginger, its derived compounds and extracts have a positive effect on enhancing the production of testosterone. The study found out that consuming ginger supplements daily for three months can raise levels of the hormone by roughly 17.7%. researchers in the study noted that ginger can be handy when it comes to enhancing sperm health by reducing the levels of DNA fragmentation.
Sperm mortality increased by 47.3% while sperm viability shot up by 40.7%.
The FDA considers ginger as among the safest foods. Nonetheless, while that is the case, it is always wise to consult your physician before using ginger in whatever form to boost your testosterone.
2. Pomegranates
These rich antioxidant seeds date to the Mediterranean period when the first discovery of their beneficial nature to health happened. The countless benefits inform their wide popularity.
Through its rich history, the pomegranate has been a symbol of fertility. Many people have hypothesized it as a form of enhancing sexual drive and functioning. Recently, researchers have established that its juice can be magical in an array of areas such as eliminating cardiovascular risks and stress. It does this by decreasing the inhibiting activity of 11βHSD1. The juice is also efficient at decreasing diastolic and systolic blood pressure.
According to this study taking pomegranate juice drastically improved levels of salivary testosterone by up to 24%. This is in addition to positive effects on emotions, mood, anxiety, and blood pressure.
Pomegranate is also helpful when it comes to reducing risks for prostate cancer. Men that consume roughly one cup of its juice daily enjoy a significant reduction of PSA doubling period especially after surgery for males with cancer of the prostate.
3. Honey
Honey, a natural product and which has been used since ancient times, comprises mostly of sucrose, maltose, glucose, and fructose. The tasty and sumptuous food features antioxidants, phenolic, and flavonoids that combine efficiently to enhance testosterone levels.
Taking honey daily, regardless of its form, repairs improve and produce certain cells and hormones that go miles towards boosting the production of testosterone, this study opines. Do you have sweet tooth? This is some incredible news especially if you’re having trouble getting rid of table sugar from your day to day drinking and eating routine.
Honey is a great alternative to sugar. You should consider using honey as an alternative to sugar. The best kind of honey is the unfiltered and raw one as it contains huge amounts of essential elements necessary for not only boosting testosterone but also improving general health.
4. Proteins
Eggs, fish, chicken, and lean beef are some of the rich sources of protein that you should try to incorporate into your daily meal intake. Seeds, nuts, and tofu are also incredible sources of protein. Aim to grab roughly 5 – 6 ounces of protein daily.
Nonetheless, the appropriate amount that you should consume in terms of protein intake is dependent on your activity levels, sex, and age. Failure to eat optimum protein levels makes the body increase the synthesize of a substance that binds testosterone thus leaving you with less than you desire.
5. Onions
The health benefits of onions are unsurmountable. They contain potent compounds, minerals, and vitamins that have been proven to enhance good health. They treat ailments such as mouth sores, heart diseases, and headaches.
This study suggests that taking onions regularly is magical when it comes to boosting testosterone levels. The study suggests that onions encourage the synthesize of luteinizing hormone. This hormone is great because it neutralizes the severe effects of free radicals that come in the way of testosterone production.
6. Fish
Fatty kinds such as mackerel, tuna, and salmon contain high vitamin D levels. Vitamin D is a remarkable enhancer of testosterone in the body. It is efficient in the production of other important hormones.
The country’s Agriculture Department advises people to consume seafood at least two times every week. The beneficial nature of fatty fish lies in the fact that it features highly beneficial omega-3 fatty acids. You can always boost your levels of healthy fatty acids by consuming supplements of omega-3 or fish oil.
This study indicates that fish oil boasts the ability to raise the quality of semen as well as boost testosterone levels through enhancing their profiles of fatty acid.
Some of the healthy fish that you should consider taking include:
- Trout
- Atlantic mackerel
- Sardines
- Herring
The next time you desire to boost your testosterone levels, you should consider consuming fatty fish.
7. Oysters
Oysters, just like beans and beef are highly rich in zinc. They feature 5 times the daily recommended intake of zinc. Zinc is an indispensable element in the synthesis of testosterone.
Zinc is efficient at inhibits the enzyme that transforms testosterone into estrogen. In doing that, it helps maintain optimum levels of the hormone. Zinc is a highly essential mineral particularly to those that workout because intense workouts deplete testosterone levels.
Ever wondered why mollusks are popular? Well, it is because of their prowess when it comes to fertility.
The next time you feel low on testosterone, consider adding some oysters into your breakfast cereal.
Other rich sources of zinc include:
- Chicken
- Nuts
- Lobster
- Red meat
- Crab
8. Vegetables
Vegetables, and especially the cruciferous type such as cabbage, turnips, broccoli, kale, cauliflower, and Brussel sprouts are some of the best boosters of testosterone. Moreover, they help lower your estrogen levels in the body.
So what makes them effective at boosting testosterone levels? Well, they contain a compound by the name indole-3 carbinol. This compound is changed into a safer form or type of estrogen within the male body.
The transformation is handy at enabling the body to effortlessly control testosterone levels.
Higher levels of this hormone help to not only enhance your sex drive but also gain muscle mass and feel energetic.
When it comes to vegetables, swiss chard and spinach are rich in magnesium which is an important mineral for optimum testosterone levels based on this study. This is especially true as men age. You can substitute spinach with lettuce and place it in your salad. Alternatively, you can use lettuce to spruce your whole-grain pasta meal.
What about Swiss chard? You can combine it with heart-healthy olive oil coupled with some red pepper flakes, lemon, and garlic for some heat. Regardless of how you choose to eat it, be sure to include some vegetables, at least the ones we have recommended in this section, to boost your testosterone levels.
Note: Any food with magnesium is good for testosterone. Magnesium has a direct impact on the secretion of testosterone and insulin-growth factor one! Therefore, make magnesium-rich foods an essential part of your daily diet if you desire to boost testosterone levels in your body.
9. Shellfish
Serving lobsters and/or crabs can be magical in boosting the testosterone hormone in your body since they feature zinc which is an effective element in terms of boosting testosterone.
The National Institutes of Health opines that crabs form 43% of your day-to-day recommended zinc intake in only 3 ounces. Isn’t that impressive!
10. Fortified Plant Milk
Fortified plant milk is among the different types of plant milk that the market has to offer. These feature minerals/vitamins that make them highly nutritional. Their emulsifier additive provides them a smoother consistency that gives them the impressive feature of blending effortlessly with any hot drink.
Non-fortified plant milk, on the other hand, does not feature many ingredients like their fortified counterparts making them lack high nutritional value.
Fortified plant milk feature vitamin D an important nutrient in increasing testosterone levels, this study opines. Although you can get vitamin D in impressive amounts by basking in the sun, some people might be too busy to even find time to do it. Some regions in the country also do not have favorable weather. Therefore, it is important to take as many foods containing vitamin D.
Some of the sources of plant milk include:
- Flax
- Hemp
- Almonds
These contain around 25% of vitamin D daily requirements.
11. Almonds
Almonds are a powerhouse when it comes to the health and nutrition of men. They are full of minerals, healthy fats, and vitamins that support different processes in the body.
One of the factors that make almonds good for boosting testosterone is the fact that they are rich in zinc which is good for enhancing testosterone production.
On top of that, almonds have important fatty acids that are handy at raising testosterone production. Because it also positively affects the production of the hormone’s precursors, which goes miles in improving the quality and duration of erections.
Another important feature that almonds contain is arginine, a highly essential amino acid that raises blood nitrates. Arginine is also magical in helping with erectile dysfunction.
7 Herbs For Testosterone
If you are a herb enthusiast, then you’d be amazed by the powerful nature of herbs when it comes to boosting testosterone levels in your body. So which are some of the herbs that you can turn to? Here are some of them:
- Ashwagandha
- Tribulus Terrestris
- Shilajit Extract
- Tongkat Ali
- Pine bark extract
- Yohimbe
- Moringa
12. Ashwagandha
Ashwagandha, one of the native Indian natural healing herbs, has been in use for over 3000 years. Proponents of this herb have been using it for different uses such as enhancing concentration, improving energy levels, and relieving stress.
On top of that, the herb can also lower high levels of blood sugar and boasts anti-cancer properties. When it comes to testosterone, it increases the levels of the hormone and adds fertility especially in men. This study indicates that the herb plays a major role in the reproductive health of men.
Another study proves its prowess in promoting testosterone synthesis.
13. Tribulus Terrestris
Tribulus Terrestris, which also goes by the name the goat’s head can do wonders to your testosterone levels. In addition to that, helps with libido issues in both females and males.
14. Shilajit Extract
Shilajit extract is a thick and sticky substance that looks like tar. Popular in conventional Indian medicine, it is handy for various uses on top of addressing the issue of testosterone deficiency according to this study.
15. Tongkat Ali
Tongkat Ali also goes by the name of Malaysian Ginseng. According to studies, the herb can help with improving psychological mood and stress. In addition to that, you can use the herb for issues related to testosterone and other issues in the body.
16. Moringa
Moringa also goes by the name Drumstick Tree. It grows in South Asia’s tropical regions. The herb is another effective herb for boosting t-levels. This study established that it is great for both improving testosterone levels and sexual performance.
17. Pine Bark Extract
Pine bark extracts, unlike some of the herbs of the ones we have featured in this primer, are more common and easily available. In addition to being handy at boosting testosterone levels, they are also magical when it comes to solving blood circulation issues, erectile dysfunction, and soreness of the muscles.
The fact that these extracts are magical in stimulating the performance of your body as well as enhance your athletic strength and endurance makes them an excellent addition to your gym routine.
18. Yohimbe
A powerful African herbal plant, this herb has been an aphrodisiac for countless years now when it comes to traditional medicine. You can also use it to enhance testosterone levels in your body. The good thing is that it is present in several supplements.
This study found out that it is efficient for erectile dysfunction.
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