September 10, 2022 - Parul Saini, Webmedy Team
Testosterone is a male sex hormone that plays a role in fertility, sexual function, bone health, and muscle mass. Some medical conditions, lifestyle choices, and other factors can influence the amount of this hormone in the body.
A person's testosterone level will fall naturally with age by 1 to 2 percent per year. Some medical treatments can raise low testosterone levels, especially in younger men, but a person can also encourage the body to produce more by making some changes to the diet and lifestyle.
In this article, we list the best foods for increasing testosterone levels. We also describe products to avoid.
Oysters contain more zinc per serving than any other food. Zinc is important for sperm health and reproductive function. Males with severe zinc deficiency may develop hypogonadism, in which the body does not produce enough testosterone. They may also experience impotence or delayed sexual maturation.
Dark, leafy greens are an excellent source of micronutrients, including magnesium, a mineral that's critical for maintaining optimal testosterone levels, especially in older men.
It's thought that magnesium increases testosterone bioactivity in the body because magnesium reduces oxidative stress. Oxidative stress is an imbalance between antioxidant defenses and free radicals in the body. Oxidative stress and inflammation can reduce testosterone, so consuming nutrients that combat oxidative stress can help maintain healthy testosterone levels.
Egg yolks are rich in healthy fat, protein, and selenium, a mineral that acts as an antioxidant in the body. Eggs are a fantastic source of protein, cholesterol, vitamin D, and omega-3s, all of which aid in the production of testosterone. Eggs are very versatile ingredients and not only do they help increase testosterone levels, but the proteins in them also help build muscle.
Fatty fish is very beneficial because it is rich in omega-3 fatty acids. You can also boost your omega-3 fatty acid levels by taking fish oil or omega-3 supplements. Examples of fish that are rich in omega-3 fatty acids are:
Garlic contains a compound called allicin which can be useful for lowering your cortisol levels. Cortisol is produced in the adrenal gland, which is where testosterone is produced. When your body is under stress it produces cortisol and this has an impact on other bodily functions, including the production of testosterone. therefore, by reducing the amount of cortisol in your system you allow testosterone to be produced more effectively by the adrenal gland. Garlic doesn't itself boost testosterone but it is a cortisol reducer.
Berries, cherries, and pomegranates are high in flavonoid antioxidants, which may help protect testosterone-producing cells from damage and increase testosterone production. Pomegranates, berries, and cherries may protect against obesity-induced inflammation, which can lower testosterone levels.
Some foods can reduce a person's testosterone levels. People looking to raise their testosterone levels should avoid:
Besides dietary changes, you can increase your testosterone level by:
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.