Testosterone has several essential functions in the human body. These are:
- Production of blood cells
- Muscle and bone health
- Maintaining sex drive
- Production of sperm etc.
Testosterone levels in the body naturally come down as a man tends to age. In addition, certain lifestyle choices, medical conditions etc., also influence the amount of hormones in the body.
The article is a part of our comprehensive series on “What is testosterone?”
Foods that help to increase testosterone levels
If the testosterone levels in the body fall below 300 nanograms/deciliter (ng/dL), then it is called hypogonadism and can be treated with testosterone replacement therapy.
Also read our informative piece on “How to increase testosterone?”
In addition, you also need to consume testosterone-boosting foods so that they can speed up to restore your natural testosterone levels.
1. Fish oil
For optimal hormonal health in the body, nutrients such as Omega-3 fatty acids, Zinc, Vitamin D etc., are necessary.
Fishes like salmon are abundant in these nutrients, and regular consumption will help to maintain testosterone level in the body.
Studies have shown that men who have a low level of vitamin D in their bodies have a low level of testosterone in the body.
2. Avocados
These are among the few fruits that are extremely rich in fat content. Studies have confirmed that 70% of the fat content in avocados are monounsaturated (MUFAs). In addition,16% is saturated fat and 13% polyunsaturated fats.
Due to the high volume of MUFAs, regular consumption of avocados may potentially help maintaining a healthy testosterone level.
Avocados also contain a mineral called Boron. Research has shown that it helps to improve testosterone levels in the body.
3. Eggs
Eggs are highly nutritious and can be considered a complete food. Selenium is a mineral that is abundantly found in egg yolk. This has excellent antioxidant properties and can naturally pump up testosterone levels in the body.
Studies have shown that testosterone levels are high in people having a good selenium level in their blood. This is because this mineral helps trigger specific genes and chemical pathways responsible for testosterone production.
4. Green leafy vegetables
Green leafy vegetables are storehouses of several nutrients, including magnesium.
Magnesium is a mineral that plays an essential role in maintaining adequate testosterone levels in the body. This is by reducing the oxidative stress in the body caused due to free radicals.
Studies have shown that men who have adequate magnesium levels in the body have higher testosterone levels.
5. Berries
Berries contain a chemical substance called flavonoid antioxidants.
They are highly helpful in inducing testosterone production in the body and protecting testosterone-producing cells.
An animal study has shown the effectiveness of pomegranate juice supplementation against oxidative stress and improving testosterone levels in the body.
Another study has proved the effectiveness of berries, cherries and pomegranates against obesity-induced inflammation, which can cut down the testosterone levels in the body.
6. Honey
Honey can help with erection indirectly due to multiple nutrients it contains. Mineral boron is one of them.
It also has an antioxidant effect to prevent atherosclerosis, ie hardening of blood vessels. With preserved circulation, bodily system will function effectively, which includes sexual performance
7. Ginger
Ginger has been widely used for centuries due to its miraculous ability to reduce inflammation and cholesterol.
Studies done on 75 men have indicated that regular consumption of ginger supplements for three months had a 17% increase in testosterone levels in the body.
Another study has also shown a 16% improvement in sperm count after consuming ginger regularly.
7. Red meat
Although excess consumption of red meat can cause health problems, consuming adequate quantities of red meat can help to improve testosterone levels in the body.
This is mainly because red meat such as beef is an excellent source of Vitamin D and Zinc.
If you have some health issues due to cholesterol, talk to your physician before starting a red meat diet.
8. Milk
As mentioned above, Vitamin D is an essential nutrient for maintaining healthy testosterone levels in the body.
As milk is a natural source of Vitamin D, regularly consuming adequate quantities of milk can help to improve testosterone levels.
Bottom Line
Having a well-balanced diet and maintaining a healthy lifestyle is the magic key to improving testosterone levels in the body.
However, if you feel that your symptoms are not reducing even after consuming testosterone-rich foods, consult a healthcare provider to know the exact reason. In such a case, testosterone supplementation will help to solve the problem.
