Testosterone is a very important hormone in male body. This male sex hormone is responsible for regular sex drive, muscle building, fat distribution, bones health, sperm production and many others.
Having a high level of testosterone shows the muscularity of male body. Research shows that men age over 30 has a higher chance of low testosterone level.
The good news is you can boost your testosterone level naturally on your body by adding some testosterone boosting food to your regular diet.
Before we going to the list of 15 testosterone boosting food let’s come to know How do you know you have a low testosterone level.
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Symptom of Low Testosterone Level
There are many symptoms of low testosterone levels and most of the symptoms show very late. Here are some symptoms of low testosterone level-
- Low sex power.
- Fatugue( felling tired all the time).
- Irregular fat distribution.
- Loss of hairs.
- Loss of lean muscle mass.
- Less beard growth.
List of 15 Testosterone Boosting Food which naturally increase your Testosterone level
There are many foods that boost testosterone levels in human body. In this article, we will discuss 15 best testosterone boosting food that are easily available.
1. Egg yolks
Egg yolks are fantastic testosterone boosting food. It is cost-effective and easily available.
Many people eat white part of eggs and left the yellow yolks. Although egg yolks have a bad reputation for increasing blood cholesterol But yolks are more nutritious than white parts.
Egg yolks are a good source of protein, vitamin A, B2, B6, D, E and many other nutrients like zinc, calcium, magnesium. They all together help to boost the testosterone levels in your body.
If you do not have cholesterol problem then you can eat 2 whole eggs every day. You will get the result within few days.
2. Tuna Fish
Tuna is the second best food that helps boost testosterone levels. Vitamin D, omega fatty acids, calcium are the most useful nutrients which help boosting testosterone levels.
This sea fish is a rich source of omega-3 and 6 fatty acids with vitamin D. As tuna is a saltwater fish it is loaded with calcium.
Not only tuna boost your testosterone level also it is a good source of protein and minerals. If you are a seafood lover add tuna to your lunch.
Seafood contaminated with mercury and other harmful metals. So do not eat too much at a time.
Ginger is the most common root present in every house kitchen. You may know ginger has some medicinal properties. Out of them testosterone boosting property may be unknown to you.
A study shows that eating ginger in several forms boosts 17% of testosterone in male body.
Although ginger directly does not help to secret testosterone. Antioxidants present in ginger help to lower the cortisol hormone level.
Cortisol secrets when stress level is high. Ginger reduces stress and paves the way for testosterone secretion.
Milk is known as a superfood. It contains all the vitamins and minerals. The good news is that milk is available in every country and it is affordable for every person.
Milk is the most effective testosterone boosting food that is easily available. Milk is a good source of vitamin D, calcium, vitamin A, B, E and other minerals. Milk not only boosts testosterone production also helps healthy sperm production.
The additional benefits you will get from milk are -it boosts your skin health, provides all the essential nutrients, strengthens bones and teeth.
If you are a vegan you can try fortified plant milk instead of cow milk. Mind it cow milk is all-rounder food nutritionally far better than plant milk.
Zinc is an essential nutrient for producing testosterone. it is important for sperm health and reproductive function.
Study shows that increasing the zinc intake boost testosterone level. Oysters are good sources of zinc.
Male who have a deficiency of zinc has a higher chance to develop diabetes. Diabetes leads to damaged testosterone production.
Also, zinc is a very important mineral for brain development.
Like Ginger, Grapes has no direct connection to the increased testosterone level in human body. It works in back channel.
Resveratrol is the main antioxidant present in grapes. It helps to boost testosterone by reducing the stress hormone cortisol.
Grapes are rich in potassium. Potassium balances the blood pressure and keeps heart healthy.
Antioxidants present in grapes work as a cleanser by removing the toxins from blood. Thus it is good for skin and overall health.
So, next time add grapes to your fruit.
7. Colored leafy vegetables
Colored leafy vegetables are rich in magnesium that is an important nutrient for boosting the effectiveness of testes to secret testosterone.
A study on magnesium proved that consuming 10ml of magnesium per day for 4 weeks significantly increases testosterone level.
Leafy Green vegetables are the cheapest testosterone boosting food. You can choose the vegetables like-
Vegetables not only present magnesium they also contain vitamins and minerals. Green leafy vegetables keep electrolytes balanced and keep skin lively.
A study on rats shows that consuming 10ml/kg of body weight every day for 4 weeks improves the testosterone level.
Onion contains an antioxidant called quercetin that also support testosterone level in human body. Otherhand onion contains sulphur, potassium, vitamin C, B6, folate that increase the volume of semen.
9. Red meat
Although red meat is bad for its high cholesterol but it contains high protein, fat, vitamins and minerals than chicken.
Red meat is a rich source of vitamin D, zinc and magnesium. Beef liver is a great source of vitamin D. That’s why red meat is highly beneficial for boosting testosterone naturally.
Don’t eat a lot of red meat for boosting testosterone levels quickly. Consuming a high amount of red meat harm you more than its benefits.
Choose only lean cuts of red meat and avoid eating it daily. Also, Don’t forget to check your cholesterol level if you consume red meat often.
Pomegranate is the best fruit for boosting testosterone. Pomegranate is popular among children and aged people for its nutrients.
Study shows that eating pomegranate increase testosterone level by 24% which is higher than any other fruit.
Pomegranate contains vitamins, minerals, fiber, antioxidants they together not only boost testosterone levels also control blood pressure, mood and joint pain.
Due to its medicinal property honey is used for many treatments since a long year ago.
Honey contains a metal name boron which may improve testosterone levels in human body. Honey is the house of antioxidants. Antioxidants lower the risk of heart attacks and cancers.
Honey is very effective for building strong bones and muscles building. as well as improving thinking skills and muscle coordination.
Yes, Lemon is a testosterone boosting food. Like guava and garlic lemon contains antioxidant Vitamin C that lowers cortisol levels.
Low cortisol level means testosterone can be more readily produced. It’s not end lemon also contains vitamin A which is required for the production of testosterone and can help lower estrogen levels which means testosterone can be more effective.
Additionally, eating lemon reflux your body and keep skin clean and bright.
Spinach is a moderate source of magnesium. It prevents binding testosterone with globulin and albumin protein(SHBG & SHA). Which ensures higher levels of free testosterone are available in your body.
Also, spinach contains vitamin A, C, K which together prevent premature aging, reduce free radicals and makes sperm more fertile.
Banana is again a good testosterone boosting food. Banana contains an enzyme called bromelain which is known to help boost testosterone levels.
Also, banana contains fiber, potassium, iron which keep digestion smooth, improve red blood cell number, and strengthen bones. Banana increase the volume of semen.
This is the last but not least testosterone boosting food. Fatty fish like salmon is a rich source of vitamin D and omega 3 fatty acid. Salmon is also loaded with sea minerals and other vitamins like vitamin E, B12.
You have already read how magnesium, calcium, vitamin D are effective for boosting testosterone levels.
Also, salmon is a good source of protein and good fat.
Beware of seafood. They are contaminated with heavy metals like mercury and lead which are not good for health.
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Why testosterone level goes down in male body
There are numbers of reason for low testosterone levels in male body. Some of them are-
Depression is the main cause of low testosterone levels in male body. After certain age males are involved in the same boring work life.
There are many causes of depression in male file like no or less happiness or not enthusiastic in work or pressure of work or unemployment.
These cause an increase in cortisol levels in male body. Increasing cortisol negatively affects the testosterone level.
So, to boost testosterone level stay happy.
There are certain diseases that reduce the secretion of testosterone levels. Disease like Diabetes, Hypogonadism, Overweight reduces the testosterone level in male body.
3. Lack of Nutrients
Lack of nutrition can also be a cause of low testosterone levels. If you have vitamin D, magnesium deficiency then your body will produce less testosterone.
4. No Workout
Are you a male who is lazy? Then change yourself. You own who destroy yourself.
Research shows that men who exercise regularly have a much higher level of testosterone level than those who do not.
Also, regular exercise keeps your heart strong, improves body strength and stamina, keeps skin lively.
These are not the end of testosterone boosting food. There may be other food that boosts testosterone but have not yet been discovered.
Your goal should not be only to boost testosterone level quickly. Instead, it should be taking balanced diet and consume sufficient food to boost testosterone levels naturally.
If you feel the above-mentioned symptoms or lower level of testosterone then test your testosterone level and consult with a doctor.
Don’t try to consume testosterone boosting supplements. It may harm your overall health. Let the doctor choose the supplement or medicine for you, don’t be your own doctor.