A lot of people worry about low testosterone. And the first solution that comes to the brain is taking testosterone supplements or therapy.
We can try other solutions far more effective: Food, exercise, herbs, or some other daily habits.
Yes, changing some daily habits or adding new types of activities and food can encourage your body to produce more testosterone, naturally.
Although the “ Low-T “ problem is slightly more complicated than herbs and food, these solutions have shown positive results with more than 60% of men.
Firstly, We should ask ourselves, Why do our bodies need testosterone hormone?
Testosterone is known to be a male hormone, it’s very important. It plays a certain role in fertility, sex drive, Bone density, fat distribution, muscle strength and mass, facial and body hair, red blood cell production, and sperm production.
The testosterone levels usually decrease after the age of 30 by 1 to 2 percent per year. However it can be controlled by some medical treatments, lifestyle choices, and other factors that can influence the amount of testosterone in the body.
Herbal supplements and medical treatments can increase testosterone levels, especially in younger men, but a person can also encourage the body to produce more testosterone by making some changes to the food, exercises, and daily routine in general.
Testosterone levels affect everything in men
such as the endocrine system, Central Nervous System, Circulatory System, Skin and Hair, and Production of red blood cells).
So, maintaining healthy levels of testosterone is important so that sperm production, sexual function level of sexual desire, hair and body hair, and muscle mass will be affected.
In this article, we’ll talk deeply about the best foods for increasing testosterone levels. and also foods to avoid and other ways of treatments to increase testosterone production naturally.
Top 9 testosterone-boosting foods
If you feel you are suffering from low testosterone try these foods that can be effective for you :
1- Eggs
According to a lot of studies, Eggs can keep up testosterone levels because of their high nutrient profile. Eggs contain a healthy fat that offers the same benefits as fish and selenium.
Selenium acts as an antioxidant, which helps to prevent oxidative damage, the same as magnesium.
2. Fatty fish and fish oil
Fatty fish, like (salmon, sardine, mackerel, and herring) may be more beneficial because they include vitamin D, zinc, and omega-3 fatty acids. and also all types of fish.
Many studies have confirmed that these components and vitamins, which are abundant in fatty fish, increase testosterone levels.
You can eat seafood twice a week, or you can also take fish oil or omega-3 supplements.
3. Pomegranates
According to ancient treatments and prescriptions, pomegranate is known to be a symbol of fertility and sex drive, and it also has many other benefits such as supporting heart health and reducing stress.
According to many studies and research, pomegranates help increase testosterone levels in men and women as well. When some people drank pure pomegranate juice for 14 days, both males and females showed an average 24 percent increase in testosterone levels. She also noted improvements in mood and blood pressure.
4. Fortified plant milks
A lot of plant milks, like those which are made from soy and almonds. Contains more than 20 percent of anyone’s vitamin D requirement per serving.
As we mentioned, Vitamin D is an essential nutrient that can also help increase testosterone levels. Some studies show that Males who took vitamin D daily for 1 year noticed their testosterone levels significantly increased. You can get your daily amount of vitamin D naturally from the sun.
5. Leafy green vegetables
Leafy green vegetables like kale, spinach, and Swiss chard are rich in magnesium, a mineral that can increase your testosterone levels.
And also (nuts, seeds, beans, and whole grains) are a good source of magnesium.
According to research that informs us, taking magnesium supplements for more than 4 weeks can help to increase testosterone levels.
6. Ginger
Many people who rely on natural methods of treatment, have used ginger as a digestive treatment for years and added that it’s also a treatment for fertility in men.
Research added that in men who took a ginger supplement for 3 months, their testosterone levels increased by 17.7 percent. Not only that but also ginger improves sperm production.
This happens because ginger boosts the production of luteinizing hormone, which stimulates testosterone production.
You can use ginger in drinks such as tea, or add it to food to get the best effect of ginger.
7. Avocados
Avocados contain high healthy fats and magnesium, which have a noticeable effect on testosterone levels. Also, it contains boron that can regulate testosterone levels.
8. Oysters
Oysters, beans, red meat, nuts, and other shellfish contain more zinc per serving than any other food.
Zinc is a micronutrient, zinc deficiency is associated with low testosterone levels as zinc is involved in the production of testosterone. And also zinc is important for sperm quality and sexual function. You can take zinc supplements or eat food that contains zinc.
9. Onions
Onions are known as aphrodisiac foods that stimulate sexual drive and may increase levels of testosterone in males.
Researchers found that a daily intake of fresh onion juice for more than 4 weeks significantly increased total testosterone levels.
5 foods to avoid.
1. Soy and soy-based products
Soy is an inexpensive source of high protein, some research shows that regularly eating soy products may cause a drop in testosterone levels.
Soy contains phytoestrogens, which is called - the primary female sex hormone- in your body, it might increase your body fat, make it harder to build muscle, and be linked to impotence and low sperm count.
2. Dairy
Dairy products like cheese contain very high levels of estrogen. They account for 60-70 percent of the estrogen consumed.
Studies have shown that men who consume more milk and dairy products have higher levels of estradiol and this is the primary form of estrogen in your body.
Estrogen and progesterone adversely affect testosterone by suppressing gonadotropin-releasing hormone (GnRH), which men need for the release of follicle-stimulating hormone (FSH) and Luteinizing hormone (LH) when they’re not released, your testes can’t produce the testosterone hormone.
If you really crave milk, go with low-fat or skim, and make sure it’s fortified with Vitamin D, which is good for your testosterone.
3. Baked products
Baked products such as bread, pastries, Danish, and pies increase your blood insulin, and also increase your abdominal fat, and boost fat deposition around your belly.
Many Studies have shown that men who ate foods rich in trans-fat showed testosterone levels 15 percent lower than those with low intake.
4. Sugar
Sugar has always been associated with many health problems, sugar intake means insulin secretion in the blood. When the insulin levels increase, the testosterone levels decrease in the body.
A lot of Studies have noticed that 70% of men experienced as much as a 25 percent drop in testosterone levels because of sugar, with levels remaining lowered for up to two hours.
5. Mint (spearmint and peppermint)
Peppermint has always been known as a stress relieving herb, as well as its digestive properties. Surprisingly, many studies indicated that peppermint decreased the testosterone levels in the body.
Studies have shown that drinking spearmint herbal tea daily once for 30 days caused a significant decline in testosterone levels.
When it comes to stress relieving, you can replace the spearmint herbal tea with ginger herbal tea and get the double effect of stress relieving and boosting testosterone production.
TOP HERBS AND NATURAL TESTOSTERONE BOOSTERS
TONGKAT ALI
Tongkat ali extract is an herb that is used as a component of many sexual supplements, especially herbal supplements that increase the levels of testosterone.
Many studies have agreed that tongkat ali extract increases male sexual function by increasing testosterone productivity. And also increases sperm validity and motility.
ASHWAGANDHA
Ashwagandha is an ancient herb that is highly valued in treating sexual health in men, and women as well. Ashwagandha directly helps raise the levels of testosterone, treat erectile dysfunction, and increase sperm production.
But it needs to be taken for weeks or months in order for you to notice a difference, unlike tongkat ali which has quick results.
MACA ROOT
Maca root is also a herb that is quality valued. It has frequently been used for hormonal balance in both men and women. Black maca, especially, has a history of use for male fertility, libido, and erectile dysfunction.
GINSENG
Ginseng is a popular herb because it can boost energy and stamina and reduce fatigue. It's also extremely helpful for boosting both male and female libido and increasing testosterone levels.
ARGININE
Arginine is a natural safe herbal that can be effective in lowering blood pressure and treating erectile dysfunction. and also arginine can elevate testosterone levels.
You can also increase testosterone levels naturally by:
Exercising, getting enough sleep, drinking water, and managing your stress, have proven to be the most effective natural remedies for boosting testosterone. People who exercise more tend to have higher levels of testosterone. Also, managing your stress and getting enough sleep seems to be connected to having sufficient testosterone levels. Your daily routine is important for your health and brain.
Conclusion
Increasing your testosterone levels isn't impossible, but it takes time to notice a difference. A combination of a healthier daily routine, good food, and herbs can really make a big difference in your whole life, not only in your testosterone level.
Don't forget to ask your doctor if you are suffering severe symptoms of low testosterone. And always remember the power of nature to bring your body back into balance!
No worries, If you decide to take a herbal supplement, contact us to know more information about the best herbal supplements.