Diet to increase testosterone levels

Testosterone Boosting Foods

People with low testosterone levels can boost their T levels naturally at home. All you need to do is – making slight changes in your diet and start eating foods that increase testosterone.

Now the main question is – which foods increase testosterone the most?

We will be discussing everything about the food that increases testosterone.

Testosterone – the sex hormone

Testosterone is a sex hormone. Both males and females have it in different quantities. Females have it in smaller amounts in comparison to males.

In males, testosterone production happens in testicles. However, in females, it takes place in ovaries.

The T-levels do not remain constant throughout your life. They gradually decrease with the increasing age. According to the studies, T-levels go down by 1-2% every year. Consequently, many people suffer from low T levels in their middle age.

But why do these T-levels even matter?

Importance of Healthy Testosterone Levels

Low T levels do not just affect your sex drive. They affect numerous other aspects of your body.

Low T levels cause the following Sexual and Physical Changes:

Sexual Desire and Performance

Testosterone levels are responsible for sex drives. Thus, a dip in T levels can lead to:

  • The decrease in desire for sex
  • Reduction in the number of spontaneous erections
  • Infertility

General Physical Changes

High T levels help males with their generalized ‘masculine form.’ They lead to an increase in muscle mass and hair growth. Here is a list of physical changes that accompany low T levels:

  • Low muscle strength
  • Increase in body fat and fatigue
  • Weak Bones
  • Breast Tissue Swellings
  • Reduced body hair
  • The low energy level and disturbance in sleeping patterns
  • Feelings of sadness and depression

Therefore, healthy T levels are very crucial. They contribute to the overall well-being of both males and females.

How do you know if your T levels are dropping?

Symptoms and Signs of low Testosterone Levels

There is a medical test for everything – thanks to the development in Medical Science. The same is the case with Low T levels. Serum Testosterone, a blood test, determines your T levels. But, how does a person know if he/she needs to take this blood test or not?

Below are some signs and symptoms that appear if your T levels are below normal:

Signs of Low Testosterone in Men

  • Reduced Sex drive or desire
  • Trouble in attaining erection in common situations like before sex, during sleep, etc.
  • Low volume of semen during ejaculation
  • Loss of body hair
  • Low energy levels and fatigue
  • The feeling of depression and lack of focus
  • Smaller than normal testicles

Signs of Low Testosterone in Females

  • Muscle weakness
  • Affect in sexual satisfaction and desire
  • Depression and Fatigue

Thus, if you observe any of the above signs, you must seek treatment for low testosterone. You can start by eating foods that increase testosterone.

Foods that Boost Testosterone

You can follow certain lifestyle changes and include testosterone-boosting foods in your diet to maintain optimal T-levels. One can even seek medical help and undergo treatment for low testosterone.

However, before a person takes low testosterone treatment, he/she must try natural cures for low testosterone levels.

But, what are the foods that increase testosterone?

1) Egg Yolks

Egg yolks are a rich source of Vitamin D. Some people do not know this, but Vitamin D helps with hormone productions. Also, egg yolks have more nutrients than egg whites. However, cholesterol can be a deal-breaker in this case. The egg yolk cholesterol helps with low Testosterone levels. But, if you have any cholesterol issues, then be careful with egg yolks. And if not, then start eating an egg every day.

2) Beans

Zinc is crucial for sperm health. Legumes such as chickpeas, baked beans, and lentils are a good source of zinc. Also, beans have fibers and proteins.

3) Ginger

As per the studies, ginger improves fertility and sperm health in males. Even a 2013 study supports the argument that ginger helps with low T levels.

4) Oysters and other foods with Zinc

Oysters have more zinc quantity than any other food item. As mentioned above, zinc helps with sperm health. Thus, you should eat oysters for your T levels. Other zinc-rich foods are:

  • Red Meat
  • Poultry
  • Shellfish

5) Green leafy vegetables

According to a 2011 study, magnesium helps in increasing T levels in your body. So, you must eat leafy vegetables like kale to boost your T levels. Other magnesium-rich best foods for testosterone are:

  • nuts
  • whole grains
  • lentils

6) Fish Oil

Fish Oil is highly rich in omega-3 fatty acids. A 2016 study shows that eating fish oil improves semen quality and T levels. Some other Omega-3 rich foods to boost testosterone are:

  • Salmon
  • Trout
  • Sardines

Some Other food that increases testosterone

Some of the best foods for T levels:

  • Onions
  • Extra Virgin Olive Oil
  • Fortified plant milk
  • Pomegranates
  • Beef
  • Tuna

What kills testosterone? – Foods that you must avoid

A person should eat foods that promote T production. But some food items do the opposite.

So, what foods kill testosterone?

1) Alcohol

If you are thinking, what to do if you have low testosterone, We have the answer. Quit Drinking. And if you cannot quit, at least limit it. Some studies show that a small amount of alcohol boosts T levels. But that’s not quite the case. Regular drinking over a long period lowers your T levels.

2) Soy Products

Soy foods like tofu are not good for your T levels. This is because they contain phytoestrogens. Phytoestrogens are similar to estrogen and even behave in the same way.

3) Dairy Products

Some Cow’s milk has natural hormones. These natural hormones can affect your T levels. Therefore, you must go easy on dairy products.

Some other food items that do not increase T levels are:

  • Mint
  • Some fats
  • Licorice roots
  • Pastries and desserts

Other effective ways to increase testosterone naturally

Besides food that increases testosterone, there are other natural ways to do it. Below is a list of all those effective natural ways:

  • Get a good night sleep

Research shows that lack of proper night sleep can cause a dip in your T levels. Thus, take a good 8-hour sleep every day to maintain your T levels.

  • Be fit

An overweight individual is more likely to have low T levels than a fit one. Some studies show the relation between low T levels and diabetes. Therefore, maintain normal weight to avoid low T levels.

  • Eat enough zinc, omega-3 fatty acids, and magnesium.

Your body must get all the needed nutrition. Zinc, omega-3 fatty acids, and magnesium are crucial for healthy T levels.

  • Regular Exercise

Exercising elevates your mood and helps with endurance. Thus, regular exercises will help you stay fit.

FAQs about how to increase testosterone

What are the best foods for boosting testosterone?

Food items rich in nutrients and fibers are best for testosterone treatment for men and women. Eat testosterone-boosting meals containing zinc, Vitamin D, magnesium, Omega 3 fatty acids, etc.

Can low testosterone cause acne?

Yes, changing T levels (both high and low) can cause breakouts.

What are the top testosterone booster foods?

Some of the best foods for boosting testosterone are:

  • Fish oil
  • Beef
  • Green Vegetables
  • Egg Yolks

Several other items do the job.

What to do if you have low testosterone?

Bring some effective changes to your lifestyle. Start eating food that boosts testosterone.  Get good sleep. Exercise daily. And if required, seek medical help.

The Final Word

Testosterone is a vital hormone for your overall health. Both males and females must maintain healthy T levels. As you reach between the ages of 25-30, T levels start declining. This dip can have a major impact on your sex life. It can even cause some major physical changes. Therefore, take proper care, eat good food, sleep tight and stay fit.

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