6 foods that increase testosterone

What is testosterone and why increase it

Testosterone is a key male sex hormone. But it is important not only for men. This hormone is involved by Total Testosterone in many processes in the human body. It affects sex drive, gain and maintenance of muscle mass, bone density, strength and rate of hair growth, fat metabolism, as well as memory and the ability to maintain mental balance under stress.

If there is not enough testosterone, the body's work is disrupted. Excess weight, constant fatigue, irritability, decreased libido - all this can indicate hormonal imbalance.

Testosterone levels decrease Effect of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy MenFREE with age - by about 1-2% per year. In addition, excess weight, a sedentary lifestyle, lack of sleep, stress can lower the level of the hormone.

However, you can make the body shake up and produce more testosterone. To do this, it is enough to add several important foods to the diet with Best foods for increasing low testosterone.

What foods increase testosterone

Direct precursors of testosterone are 8 Testosterone ‑ Boosting Foods zinc and vitamin D. It is their body that will convert into the necessary hormone. However, other nutrients also play a role in maintaining hormonal balance.

1. Oysters

Any type of oyster contains more Zinc in one 100-gram serving of oysters than any other food.

An important mineral for testosterone production can also be found in the following foods:

other molluscs;
red meat;
Domestic bird;
beans;
nuts.

2. Ginger

Ginger is a powerful antioxidant Protective Effect of Ginger (Zingiber officinale Roscoe) Extract against Oxidative Stress and Mitochondrial Apoptosis Induced by Interleukin-1β in Cultured Chondrocytes. It contains a lot of the active substance gingerol, which can fight oxidative stress. What is oxidative stress? … This is the name of the process by which too many free radicals accumulate in the body - molecules that damage healthy cells. Scientists cite oxidative stress as one of the causes of aging.

By protecting the body from free radicals, ginger can slow testosterone loss. For example, a small study The effect of Ginger on semen parameters and serum FSH, LH & testosterone of infertile men showed that men who took a daily ginger supplement for three months had an average increase of 17.7% in their hormone levels. The experiment involved men suffering from infertility, and the authors suggested that ginger root also improves sperm quality by increasing the number of motile sperm.

There are other Ginger and Testosterone - NCBI - NIH studies showing similar results. However, cautious scientists say that the effect of ginger on the production of the hormone has not yet been fully confirmed, so work in this direction continues.

3. Leafy vegetables

Testosterone-boosting foods: leafy vegetables

Leafy vegetables such as kale and spinach are high in Magnesium, another element that is important for maintaining hormonal balance. In the study Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion, scientists found that supplementation with this mineral for four weeks increased testosterone levels. The volunteers in the experiment were people leading a sedentary lifestyle, and athletes - the latter had more testosterone.

Other foods that can be good sources of magnesium:

nuts and seeds (pumpkin, linseed, sunflower);
legumes: beans, chickpeas, peas, lentils;
whole grain cereals and breads;
bananas.

4. Pomegranates

Testosterone-boosting foods: pomegranates

In the ancient world, pomegranate was one of the symbols of fertility and sexual power. Not in vain. This fruit is rich in polyphenols - powerful antioxidants that also help the body regulate testosterone levels.

In one study of Pomegranate juice intake enhances salivary testosterone levels and improves mood and well being in healthy men and women in 60 healthy men and women, researchers found that drinking pomegranate juice once a day for two weeks increased testosterone levels by 24%. … At the same time, volunteers of both sexes improved their mood, decreased anxiety and normalized blood pressure.

5. Extra virgin olive oil

Testosterone-boosting foods: extra virgin olive oil

This food is also rich in antioxidants. A small study, Effect of argan and olive oil consumption on the hormonal profile of androgens among healthy adult Moroccan men, demonstrates that consumption of olive oil, like the more rare argan oil, increases testosterone levels in healthy men.

6. Egg yolk

Raw yolks contain Egg, yolk, raw, fresh a wide variety of nutrients, including zinc and vitamin D, which are essential for testosterone production. True, you should not lean on chicken eggs: in some people, they slightly increase the level of cholesterol in the blood. In general, doctors recommend eating no more than three eggs a day. This dose is considered How Many Eggs Should You Eat to be safe for your health.