An overall optimal balance of hormones is vital in managing testosterone levels. Taking too much of certain foods can put the body’s hormones out of balance, making it even more difficult for the body to operate hormones correctly.
Thus being mindful of food-intake containing hormones and hormone-mimicking components such as phytoestrogen is advised to improve and maintain testosterone levels. Studies show that various nutrients can influence the overall hormone balance.
What you eat can pose a significant impact on your health, besides waistline. Food affects the cells and other body components, including testosterone hormones.
However, you can increase your testosterone levels naturally by taking certain foods like ginger, fatty fish, vegetables, and exercising regularly.
Ginger has been used for both medical and culinary purposes for a whole long time. Recent research found that this root can help boost fertility in men.
Taking a daily ginger supplement for three months or so can increase testosterone levels by 17.7%, according to 2012 study findings.
The research was conducted on a group of 75 adult males with fertility issues. The researchers recommended that ginger is also beneficial for improved sperm health. A 2013 study found that ginger improved testosterone and antioxidants levels in just 30 days.
Fatty Fish & Fish Oil
The US Department of Agriculture recommends seafood consumption at least twice per week. Fatty fish can be particularly beneficial since it is high in omega-3 fatty acids. Alternatively, you can boost your fatty acid levels by using omega-3 supplements by simply taking fish oil.
Findings of animal-based research in 2016 showed that fish oil might improve the testosterone levels and quality of semen of dogs by enhancing their fatty acids profiles. Another study based on mice reported similar results. Below is a list of fish that contain a high content of omega-3 fatty acids:
- Atlantic mackerel
Tuna is high in Vitamin D and has been associated with improved testosterone production. Tuna is also heart-healthy, rich in protein but low in calories. It can be a natural way to boost testosterone levels. In case you aren’t a tuna fan, you may opt for other fishy sources of Vitamin D, like sardines and salmon. However, it is best to maintain moderation. Seafood serving should not exceed three times a week to minimize excessive mercury intake found in fishy foods.
Low-fat Milk with Vitamin D
Milk is an excellent source of calcium and protein. Women and children are recommended to drink low-fat milk for better bone health. Vitamin D content comes in handy to keep testosterone levels in check.
So, consider milk that’s fortified with vitamin D. Go for low fat or skim versions. They’re packed with the same nutrients as whole milk but without lots of saturated fat. If you’re lactose intolerant, you can use testosterone boosters too, Healthcarebusinesstoday released a list recently.
Leafy Green Veggies
Vegetables like Swiss chard, spinach, and kale are high in magnesium, which is linked with the ability to boost the body’s testosterone levels.
Researchers of a 2011 review study found that consuming food rich in magnesium or taking magnesium supplements for four weeks resulted in increased testosterone levels of sedentary participants and even athletes.
This testosterone increase was even more significant for active participants. Other ideal dietary sources of magnesium include:
- Whole grain
- Nuts and seeds
- Beans and lentils
Eggs yolk is another excellent source of Vitamin D. Of course, cholesterol has a negative reputation, but egg yolk features more nutrients compared to egg whites. Besides, cholesterol of egg yolks can help improve low T. Provided you don’t have any existing cholesterol issues; you can safely eat one egg per day.
Besides eggs, other snacks can also help improve low T-levels. Fortified cereals are particularly important when you want to stay mindful of your cholesterol. Some cereal brands are fortified with vitamin D alongside other heart-healthy nutrients. You may want to incorporate fortified cereals in your breakfast routine to boost your testosterone levels.
Well, there are real health concerns surrounding the overconsumption of red meat. Some cuts just have more fat than poultry, but taking too much is also associated with certain cancers like colon cancer.
Also, some cuts contain beef nutrients that can increase testosterone. Beef liver is a great source of Vitamin D, whereas grounded beef and chuck roast are rich in zinc. It is essential to keep animal fats in check. And you can achieve this by choosing only lean cuts and avoiding too much consumption.
Speaking of male hormone health, beans can offer more benefits than you might think. Many legumes, including chickpeas, baked beans, and lentils, are considered excellent sources of zinc. As an extra-perk, these foods are high in fiber and plant-related proteins that can maintain heart health.
Zinc is an important nutrient, especially during puberty. Its effects can help improve and maintain male hormones throughout adulthood. Luckily, oysters offer more zinc per serving compared to other types of foods. Zinc is essential for sperm health as well as reproductive function.
Men with severe zinc shortage may develop hypogonadism (a condition where the body does not produce enough testosterone. Severe zinc deficiency can also lead to delayed sexual maturation (impotence).
Males who have low testosterone may benefit from an increased zinc intake if they also experience zinc deficiency. While oyster is a good source of zinc, people can also find this mineral in:
- Red meat
It’s good to know that copper and zinc compete for absorption. So be mindful when choosing supplements to avoid taking too much either mineral.
Testosterone naturally declines with age. Reducing levels may be due to medications or medical conditions. Those experiencing symptoms of low testosterone are advised to speak to a doctor. Various foods, including leafy greens, oysters, olive oil, fatty fish, and others as listed above, may help increase testosterone production. Foods that contain vitamin D, zinc, and magnesium may be the best. Make sure you have the right nutrients by sticking to a balanced diet. Regular exercise and minimizing stress can also help low testosterone. Furthermore, use a combination of approaches to see results.