Healthytalk8 INTRO
So today we add another topic in our men’s health category are – food for boosts testosterone.
Testosterone is the main current to turn on the male’s engine, it is also essential in women, and a good amount of testosterone level boosts inner power, sex drive, etc.
After 30, our testosterone level starts decreasing which is a common thing but if it is a young age then you may face many multiple issues like low sex drive, less semen, bone density reduction, etc.
All overbalance in Food is important to manage T level. means – consuming a well-balanced diet. some studies have shown these nutrients may affect overall hormonal balance.
Food for Boost Testosterone Levels Naturally
Research has shown Vitamin -D, amino acids, and Zinc have proved to be very helpful in promoting testosterone.
All these proteins are found in rich quality, which increases the level of testosterone and has a positive effect on overall health.
1. Egg-Yolks
Eggs are pretty much the perfect food because they contain a little bit of almost every nutrient you need.
Egg yolk is another source of vitamin D to fit into your diet. and egg is a very versatile ingredient not only do they help increase testosterone levels.
Eggs are a fantastic source of protein, cholesterol, vitamin D, and omega-3 fatty acid, all of which aid in the production of testosterone.
2. Garlic
Garlic is an ancient time medicine, and other health issue solution, and now china produces some 80% of the world’s supply of garlic.
Note: Garlic contains a compound called allicin which lowers cortisol levels (a stress hormone)
If your body is under stress, then it will produce more cortisol, resulting in lower testosterone levels.
Cortisol is a stress hormone produced in the adrenal gland in the same place where testosterone hormone production.
Whereas garlic itself does not act to increase testosterone levels. it is a cortisol reducer that lowers cortisol and allows testosterone levels to rise.
Make sure you do not use garlic for a long time because some possible side effects you may see include:
- Dizziness
- gastrointestinal discomfort
- sweating
- menstrual irregularities
- allergic reaction
3. Fish
Fatty fish such as salmon, and tuna, are loaded with vitamin D, and Omega-3 fatty acids.
It’s a natural testosterone booster because it plays a crucial role in hormone production.
Salmon is rich in vitamin D, which has been linked to a longer life and testosterone production, also good for the skin, and improves sleep quality.
Tuna is an excellent source of vitamin D, and omega-3 acids, these are the acids that are important for your brain to work properly and also promote heart health.
It also promotes hair growth in the head which is mainly seen in men and increases low sperm count.
4. Ginger
Ginger in tea, and cough time, with honey, are very beneficial. and people still use ginger as medicine and for multiple purposes in ancient centuries.
It is a popular home remedy in every home for nausea, stomach pain, cough, etc my mother also uses it whenever I feel a cough, or cold.
Some studies found that ginger extract helped reduce the risk of heart disease, and diabetes.
In 2012, a study in infertile humans found that ginger was able to increase T levels by 17% and increase the level of other key sex hormones too.
Other studies suggest that ginger may also improve sperm count.
Ginger root is also known to cleanse the body’s sewage system and also helps break down toxins buildup in your organs.
5. Pomegranate (अनार)
Its old-age symbol tells that it is the best choice for fertility and sexual function. the result of a 2012 study makes it clear that pomegranate increases testosterone levels in both men and women.
On the other hand, research on 60 healthy participants that drank pure pomegranate juice for 14 days, resulted in a significant increase in their testosterone, and sperm.
Pomegranate seeds get their vibrant red hue from polyphenols (an antioxidant) that contain 3 times more antioxidants than red wine and green tea.
This fruit is a tasty way to increase your daily consumption of antioxidants and improve your blood circulation.
6. Oyster
Oysters have rough, irregularly shaped shells and live mainly in temperate or warm coastal water. raw oyster consumption is occasionally allied with gastrointestinal disease
Everyone has written about oyster in their post and why not write because oyster contains zinc which is more than any food?
Zinc is important for sperm health and reproductive function.
Men who face low T hormone, add oysters to their diet to fulfill their Testosterone levels, you can also find zinc in shellfish, red meat, beans, nuts, and poultry.
One eight-ounce oyster can contain as much as 18 grams of protein and contribute to your daily requirement of zinc.
7. Beans
Beans and legumes have multiple health benefits, including reducing cholesterol, decreasing blood sugar levels, and increasing healthy gut bacteria.
Red beans in India are known as Rajma, a very popular home dish, everyone’s favorite and you can also taste it in most restaurants in India.
Vitamin D and zinc both are found in white, black, and kidney beans are excellent ways to increase the T hormone.
Also a great replacement for meat, and non-vegetarian dishes.
One study link that bean intake to improved nutrition, lower body weight, and reduced belly fat.
8. Ashwagandha
Ashwagandha is an evergreen shrub grown in India, other parts of Africa, and the Middle East. it has a long history of use in traditional medicine.
The study suggests that ashwagandha increases exercise performance, strength, and fat loss while boosting testosterone levels.
In another study tell that 5 grams per/day for 3 months, the participants experienced a 10-22% increase in T levels.
This doesn’t just boost levels of this reproductive hormone. it may also make significant improvements to semen quality by increasing sperm count and motility in infertile men.
Another option to boost T level
Dairy products may increase testosterone levels, and a person may increase their T level by:
- Getting enough sleep
- Losing weight
- Reducing stress
- Doing yoga
- Exercising regularly
Studies have suggested that the higher the intensity of the workout is, the greater will the response of testosterone.
Down Line
All overbalance in Food is important to manage T level. means – consuming a well-balanced diet. some studies have shown these nutrients may affect overall hormonal balance.
Essential 3 nutrients such as Vitamin D, amino acid, and Zinc, are research also believes that it has proved to be very helpful in promoting testosterone,
Food to boost testosterone levels are salmon, tuna, pomegranate, garlic, ginger, oyster, etc.
In 2012, a study in infertile humans found that ginger was able to increase T levels by 17% and increase the level of other key sex hormones too.
The study suggests that Ashwagandha increases exercise performance, strength, and fat loss while boosting testosterone levels.
