Top Best Testosterone-Boosting Foods- 2021
Contents
- 1 Eating for higher levels of T
- 2 1. Tuna
- 3 2. Low-fat milk with vitamin D
- 4 3. Egg yolks
- 5 4. Fortified cereals
- 6 5 Natural Testosterone Boosters
- 7 Have a good night’s sleep
- 8 Lose that Excess Weight
- 9 Enough Zinc
- 10 Take it easy on the Sugar
- 11 Do Some Old Fashioned Exercise
- 12 How do I know if I have low testosterone?
- 13 The Bottom Line
Eating for higher levels of T
Testosterone, a male sex hormone, has many more effects than just sex drive. It is also responsible:
- Bone and muscle health
- Sperm production
- hair growth
As you age, testosterone can be reduced , Hypogonadism, also called low testosterone or low T, is often medically treated to prevent future health problems.
To manage testosterone levels, it is essential to have a balanced hormone system. This requires a balanced, nutritious diet.
Being mindful of total intake of foods containing hormones nutrients, such as phytoestrogens, is recommended to achieve improved testosterone levels.
Some studies have shown these nutrients may have an effect on overall hormone balance.
Along with your doctor’s recommendations, you may consider potential testosterone-boosting foods as a natural complement to low T treatments.
Two nutrients that are especially important to your diet are vitamin D and zinc, both of which are precursors for making testosterone. This article will highlight the foods that contain these nutrients.
1. Tuna
Tuna is high in vitamin D. This has been linked with a longer lifespan and increased testosterone production. Tuna is low in calories and is a healthy, high-protein food. This fish can be eaten fresh or canned, and it is a natural way to increase testosterone. Tuna provides your daily vitamin D requirements. You might also consider other sources of vitamin D such as salmon and sardines if you don’t like tuna. Moderation is the key. To minimize mercury intake, limit seafood consumption to two to three times per week.
2. Low-fat milk with vitamin D
Milk is a good source of calcium and protein.
Both women and children should drink milk to improve bone health. However, milk can also be beneficial for men’s bones. Vitamin D may help to maintain testosterone levels.
You should choose low-fat or skim milk. These have the same nutrients and are free from saturated fat as whole milk.
3. Egg yolks
Another rich source of vitamin A is egg yolks. Although cholesterol is a negative reputation, eggs yolk has more nutrients than eggwhites. You can safely eat one egg per week, as long as you have no preexisting cholesterol problems.
4. Fortified cereals
Low T can be achieved with other breakfast foods, such as eggs. Some cereals are fortified in vitamin D. To jump-start your day, and boost your testosterone levels, you might consider including fortified cereals in your morning breakfast routine.
Testosterone Basics
The hormone testosterone plays an important role in men’s health. For starters, it helps to maintain muscle mass, bone density, and sex drive. The peak of testosterone production in men is during their early adulthood, and it drops slightly each year thereafter.
When the body doesn’t produce the right amount of testosterone, the condition is called hypogonadism. It’s also known as “low T” sometimes. Testosterone therapy can be beneficial for hypogonadism patients. Therapy isn’t usually recommended, however, if your testosterone levels fall within the normal range for your age.
Although there is no magic bullet for increasing testosterone levels, some natural remedies can help.
Have a good night’s sleep
You can’t get any better than a good night of sleep. Research published in the Journal of the American Medical Association showed that lack of sleep can greatly reduce a healthy young man’s testosterone levels. This effect is evident after just one week of decreased sleep. On sleep-restricted nights, testosterone levels dropped between 2 and 10 pm. Participants in the study reported feeling less well-being as their testosterone levels fell.
There are many factors that influence how much sleep you need. Adults need seven to nine hours of sleep per night to be able function well and live a healthy lifestyle.
Lose that Excess Weight
Overweight, middle-aged men with prediabetes are also likely to have low testosterone levels. According to The Journal of Endocrinology Trusted Source, low testosterone and diabetes are closely related. A normal weight man has a lower chance of developing diabetes and hypogonadism.
Research published in the European Journal of Endocrinology Trusted Source confirms that losing some weight can help boost your testosterone. These results don’t necessarily mean that you should go on a diet. Regular exercise and a healthy diet are the best ways to maintain and achieve a healthy weight.
Enough Zinc
Hypogonadism is characterized by zinc deficiency in hypogonadism patients. StudiesTrusted Source suggest that zinc plays an important part in regulating serum testosterone levels in healthy men.
This essential nutrient can be helped by eating foods rich in it. Red meat, poultry and oysters all have high levels of zinc. Other food sources of zinc include:
- beans
- nuts
- Crab
- Lobster
- whole grains
Adult males should aim for 11 mg of zinc daily.
Take it easy on the Sugar
Zinc alone is not enough to provide the nutrients you need. For smooth functioning, the human body is complex and requires many vitamins and minerals.
According to the Endocrine Society, glucose (or sugar) can decrease testosterone levels by up to 25%. Participants in the study had normal glucose tolerance, prediabetes, and diabetes.
Do Some Old Fashioned Exercise
show that total testosterone levels increase after exercising, especially after resistance training. Low testosterone levels can impact your sex drive as well as your mood. Exercise can improve your mood and stimulate brain chemicals, which will make you happier and more confident. Exercise can also improve your energy, endurance, and sleep quality. Experts recommend that you exercise for 30 minutes each day.
How do I know if I have low testosterone?
Low testosterone levels may contribute to decreased sex drive, erectile dysfunction, fragile bones, and other health issues. Low testosterone levels could also be a sign of an underlying medical condition. If you think you may have low testosterone, you should consult your doctor. A simple blood test is all it takes to check if your testosterone falls within the normal range.
The Bottom Line
It can be distressing to learn that your testosterone levels are low. However, it is not an indication of “virility” or “manhood”. Talk to your doctor to discuss your treatment options. However, a few lifestyle changes could be enough to restore your body, mind, and spirit.
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