OVERVIEW:
Testosterone is a main sex hormone in males, which plays an important role in the development of male reproductive tissues. It controls male’s physical changes. Primarily, testes or testicles make testosterone in men, whereas women’s ovaries make the testosterone. Women have testosterone in much smaller amounts than in men.
The brain and pituitary gland, a small gland at the base of the brain, control production of testosterone by testicles. From there, testosterone moves through the blood to do its work. Testosterone levels change from hour to hour. It tend to be the highest in morning and lowest at night. Testosterone levels are highest at the age between 20 to 30 and slowly go down after the age of 30 to 35 years.
Testosterone works to make physical changes that turn a boy into a man. This time period of life is called puberty. Physical changes include:
- Growth of the penis and testicles
- Growth of facial, body and pubic hair
- Deepening of the voice
- Building muscles and strong bones
- Getting tall
Men also need normal amounts of this hormone to make sperm and to be able to have children. For many reasons, testosterone can become too low and too high. When this hormone gets imbalanced, it may result in may health problems. Low testosterone signs and symptoms in men include:
- A drop in sex drive
- Low sperm count
- Poor erections
- Enlarged or tender breasts
Later, low testosterone can lead to decreased muscle and bone strength and lower fertility and less energy.
Some things like too much exercise, serious illness and poor nutrition can temporarily decrease testosterone level, but a healthy lifestyle with regular exercise and a good nutrition may help to maintain normal testosterone levels. Here we are going to discuss some foods that instantly boost your testosterone.
TESTOSTERONE BOOSTING FOODS:
Testosterone, the primary male sex hormone, plays an important role in regulating your body’s sexual development, libido, muscle and bone strength, energy levels and more.
Most men will experience a gradual decline in testosterone levels as they age, which can sometimes lead to sexual dysfunction, depression and osteoporosis among other ailments.
Luckily, you can boost your testosterone levels naturally by eating a few key foods that naturally increase testosterone production within the body. These 10 foods are sure to help boost your testosterone levels within just several weeks of eating them regularly!
1. SWEET POTATOES:
Sweet potato boasts vitamin A, vitamin C, potassium and manganese, which all support T production. It is a rich source of carbs, plus they are healthier than your usual side of fries. Carbs give you instant energy and a lots of other health benefits.
Potatoes are also considered as a testosterone boosting food and a non-gluten source of testosterone boosting carbohydrates. You can prepare it in no time and consume it in various ways. You can add sweet potatoes into your diet, if you really want to increase your testosterone levels.
2. BRAZIL NUTS:
Brazil nuts are rich in protein, healthy fat, magnesium, zinc and trace minerals. It contains an essential trace mineral and potent antioxidant, selenium. Selenium is the best food ever when it comes to boost the testosterone levels in men. It also helps to improve sperm volume, quality, production and motility.
The adequate amount of selenium helps to protect against prostate cancer. Brazil nuts are also rich in an amino acid arginine, a natural Viagra, which boosts the levels of blood to the genitals (a person’s or animal’s external organs of reproduction).
Add Brazil nuts to your diet to increase your metabolism, raise your testosterone, and boost your sex drive. Consume it as frozen, unroasted, unsalted, and organic to take maximize nutrient composition.
3. KALE:
Kale is a green leafy winter vegetable that is rich in fibers, magnesium and potassium. Its fiber contents enhances digestion and contributes to the cardiovascular health, potassium content may help to reduce the risk of heart diseases and magnesium to increase the levels of testosterone.
The nutrients it contains support healthy bones, skin and hair. Kale has more nutritional value than spinach. It may also help to improve blood glucose control in diabetes, reduces blood pressure, lowers the risk of cancer and helps to prevent the development of asthma.
4. EGG YOLKS:
Egg yolks are a great source of protein as well as high levels of the cholesterol. This cholesterol level is associated with HDL (high density lipoprotein). It helps in maintaining membranes around the cells. It is also rich in vitamin D.
Eggs are a very versatile ingredients and not only they help to increase testosterone levels, but also the protein in eggs helps to build muscles. Egg Yolks increase the testosterone levels and provide a nifty boost of sex drive.
While cholesterol has a bad reputation, egg yolks contain more nutrients than the egg whites. The cholesterol of yolks may even help low testosterone. You can consume eggs either – boiled or fried. As long as you don’t have any preexisting cholesterol issues, you can safely consume one egg a day.
5. PUMPKIN SEEDS:
Pumpkin seeds are rich in zinc that boost testosterone level, build muscles and directly increase the sperm count. These seeds are also rich in other nutrients and unsaturated fat that help to enhance your testosterone levels.
Despite the potential benefits, you should not use these seeds to address any medical conditions. It also has many libido boosting vitamins and essential sex drive minerals. In addition, pumpkin seeds are a good source of magnesium, leucine and fiber.
6. MACA:
It is also known as peruvian ginseng, a herbaceous plant that looks like a turnip and falls in broccoli family. It grows in central Peru as the cultivated roots. Usually, the dried roots of this plant used in powder form or in original form after boiling in water.
Studies done on rats revealed that maca root led to both an increase in luteinizing hormone (LH) and a big increase in testosterone and leydig cell functionality.
It sounds really promising as a direct testosterone booster but we need to be clear that no human case studies have shown it to directly boost testosterone production in humans. Maca root contains many nutrients including:
- Healthy Fatty acids
- Vitamins C, D and E
- Iodine
- Magnesium
- Iron
- Calcium
- Phosphorus
- Zinc
- Alkylamides
- Complex carbohydrates
- Essential amino acids
Its plant contains some essential nutrients like alkaloids, phytonutrients and fatty acids. Maca roots also contain a compound p-methoxybenzyl isothiocyanate which is responsible for producing testosterone and fertility- enhancing qualities.
7. CHIA SEEDS:
Chia Seeds are considered as super-food. They are rich in iron, zinc, potassium, magnesium that are all helpful in producing and boosting testosterone. Chia seeds contain proteins and carbohydrates in the form of fiber.
These seeds are also rich in omega-3 fats as well as anti-inflammatory fats. Because of its rich vitamin content, it is a potent solution to low testosterone level. The seeds directly boost the levels of testosterone with the help of essential fatty acids (EFA) present in it.
8. OYSTERS:
Zinc is very important for healthy production of testosterone. Oyster is a great source of this mineral and contain more zinc per serving than any other food. Men who have low testosterone can take the benefit from increasing their zinc intake, if they also have zinc deficiencies.
Males with severe zinc deficiency may develop hypogonadism. In this condition, body doesn’t produce enough testosterone. A person with low testosterone may also experience delayed sexual maturation.
Zinc is important mineral for sperm health and the reproductive function. Zinc rich foods include:
- Shellfish
- Beans
- Nuts
- Poultry
- Red Meat
9. POMEGRANATES:
Pomegranate fruit is known for its sexual and fertility properties. Its antioxidant levels may support heart health and stress reduction. A 2012 study shows that pomegranate fruit may boost testosterone levels in men and women. This study carried out on 60 participants from different work locations.
In study, participants consumed pure pomegranate juice for fourteen days and researchers tested the testosterone levels in their saliva 3 times a day. At the end of study period, the participants (both man and women) has significantly increased in salivary testosterone levels by 24%.
In addition, participants also experienced improvements in blood pressure, mood and positive scores of emotions and anxiety.
10. ONIONS:
Onions are a great and rich source of several antioxidants and nutrients. It may provide you many health benefits, including supporting the heart health and slimming the waistline. In addition, onions may also increase your low levels of testosterone.
A study held in 2012 with a rat model revealed that a daily consumption of onion fresh juice for four weeks significantly can increase serum total testosterone levels. However, determining the effects of onions in humans will require further studies.
An another study was conducted on three groups of rodents for a time period of 20 days. The first group was given ordinary food, the second group was given 0.5 g/kg of fresh onion juice a day, and the third group were given 1.0 g/kg of onion fresh juice per day. On the end of study period, sperm samples were taken and levels of testosterone measured.
It was found that serum total testosterone significantly increased in all test groups, and levels of Luteinizing Hormone (LH) significantly increased only in the group that received the high dose of fresh onion juice, but the level of Follicle Stimulating Hormone (FSH) did not differ between the experimental and control groups. Sperm viability and motility was also significantly increased in both test groups.
ADDITIONAL TIPS:
Some additional tips may also help:
DO YOGA AND EXERCISE:
Yoga and workout play an important role in the treatment of erectile dysfunction. Yoga or meditation helps to improve your physical and mental health while regular workout boosts blood circulation in the body.
It plays a vital role in enhancing your sex drive with other health benefits. Every individual should spare at least 30 minutes to improve their sexual health.
L-CITRULLIN OR ARGININE:
It is the basic amino acid which is present in a number of food supplements. They work like a vasodilator by calming the blood vessels. It is highly effective in the treatment of Erectile Dysfunction. At the same time, it also improves heart health.
Arginine is also responsible for improved blood distribution in the penile zone. L-citrulline intake frequently increases arginine levels in the body that causes male infertility.
VITAMINS AND MINERAL SUPPLEMENTS:
Vitamins can be helpful in the treatment of ED. Many essential vitamins such as methylcobalamin (vitamin B12), folic Acid and other B-complex vitamins boost nitric oxide levels that are responsible for enhanced sex drive through enhanced circulation.
Supplements rich in vitamin B3 (Niacin), vitamin D3 (Cholecalciferol) and folic acid are the natural ways to improve sex efficiency.
CONTROLLED WEIGHT:
According to a research, reduction in obesity leads to an increase in female sex desire.
Patients with ED may boost their sexual performance after weight reduction.
CONCLUSION
While there are many potential factors that can contribute to low testosterone levels, incorporating these 10 foods into your diet may help give you the boost you need. However, it’s important to remember that diet is just one piece of the puzzle –– other lifestyle choices, such as exercise and sleep, also play a role in maintaining healthy testosterone levels. If you’re concerned about your testosterone levels, talk to your doctor to see if testing or treatment is right for you.
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