Foods to Boost Testosterone – Testosterone is defined as an androgen hormone, which means it is classified as a male sexual hormone, although both men and women have it. For men, testosterone is responsible for proper development during puberty, fertility, sex drive, body fat burning, muscle gain, overall energy, and endurance. Its level can decrease due to various health issues and unhealthy lifestyles. This condition is called hypogonadism. Besides that, the production of testosterone by the man’s testicles worsens a bit every year, so if younger men suffer testosterone deficiency (TD) at a 1% rate, after 80 years, up to 50% of men have it.

Testosterone deficiency symptoms

When the body stops producing testosterone at the normal level, the person may experience some of these symptoms:

• Decreased sexual activity.
• Erectile dysfunction.
• Loss of pubic and armpit hair.
• Hot flashes.
• Testicles shrinking.
• Infertility caused by azoospermia, low or zero counts of active sperms in the semen.
• Mood swings, depressive moods.
• Memory and concentration ability are getting worse.
• Body fat build-up.
• Loss of muscle mass.
• Increased tiredness.

If you develop such symptoms, you need to see your healthcare provider for a medical exam, testing, and diagnosis.

How to manage testosterone deficiency?

When your testosterone levels are too low, there is no way around it: you should start increasing them. The most vivid option for this is to start taking medications, in this case – testosterone supplements. They are supplied as oral drugs, patches, gels, subdermal pellets, injections, etc. However, this type of treatment has side effects. Possible consequences of the use of synthetic testosterone:

• Skin becomes oily and prone to acne.
• Developing of fluid retention and swelling in legs.
• Worsening of the sleep apnea if this condition is present.
• Incorrect use of topical medication can cause skin problems: irritation, allergic reactions, etc.
• Further decreasing of the testicle size.

A safer method is to introduce testosterone boosters, and some food products can help you with that while bringing you the joy of a good meal with health benefits.

Ginger

Ginger root has been used to enhance male fertility for centuries, but modern studies show that ancient beliefs have a scientific base. In 2012, The Medical Journal of Tikrit University published a study claiming that 90 days of regular ginger consumption resulted in a 17.7% increase in testosterone levels in a group of 75 adult male volunteers with reproductive problems. The researchers also suspected that ginger improves sperm quality. Also, a 2013 animal study showed ginger can raise testosterone and antioxidant levels in a diabetic rat model.

Pomegranate

The pomegranate fruit was what Hades gave to Persephone to symbolize their marriage.The number of seeds in the fruit was always understood as a sign of fertility.

In 2012, there was a study involving sixty volunteers with no health issues. They were given fresh pomegranate juice to drink daily for two weeks, and after that, the testosterone level measurement in the participants’ saliva displayed an average 24% increase. Besides that, the scientists noticed mood improvement and healthier and more stable blood pressure. The reason for this improvement was the high levels of antioxidants that supported the heart and strengthened the nervous system.

Green vegetables

Leafy greens, such as spinach or kale, are rich in magnesium. This macro mineral is present in the body in larger quantities than other chemicals. It improves muscle ability to relax, supports the heart, and enhances stress resistance. It also increases the body’s level of testosterone – that’s what we are looking for.

Magnesium can also be found in beans, almonds, nuts and seeds, and whole grains.

Oysters

Oysters are number one in each and every list of edible aphrodisiacs for a reason! These clams are a great source of zinc – an antioxidant important for reproductive processes and sperm quality. One oyster serving is richer for zinc than any other known product. It is known that zinc-deficient males can develop hypogonadism and erectile dysfunction.

Bananas

Bananas contain bromelain, an enzyme that is capable of testosterone boosting. They are also rich in potassium, which is great for the heart!

Venison

There is an opinion that going fully vegan drops your testosterone by 14%. Lack of protein starts into action some hormones that are, in fact, testosterone inhibitors. Therefore, by adding venison to your diet, you get a new source of low-fat protein that is so important for male health.

Honey

Honey is rich in nitric oxide, which opens blood vessels, thus improving blood flow, nutrition, and oxygen saturation of the tissues and organs. It also contains boron, a mineral linked to high testosterone.

Seafood

Sea products, mainly fatty fish and fish oil, contain high amounts of omega-3 fatty acids that are proven to increase serum testosterone levels. Different kinds of fish can bring various benefits. For example, salmon also contains magnesium and B vitamins, and tuna is rich in vitamin D, which can help increase testosterone levels by up to 90%, as was revealed by scientists at the Graz Medical University in Austria.

Other fish that are worthy of your attention and meal:

• sardines;
• trout;
• mackerel.

High-quality olive oil

The Mediterranean diet is known to reduce the risk of heart problems and even cancer. And extra-virgin olive oil, a cornerstone of it, contains tocopherol. It is an antioxidant and monounsaturated fat. A small-scale randomized controlled trial with healthy adult Moroccan men has shown that olive oil boosted their serum testosterone levels.

Lemons and garlic

They are not for everyone because of their bright, unmistakable flavor and aroma, but they are known to be able to lower cortisol levels, thus, allowing testosterone to be more readily produced.

Products that you need to be cautious about

While there are testosterone-boosting foods, other products can easily destroy your efforts to maintain a desirable hormone level. So, there is a list of food that are best to be avoided:

1. Processed foods: prepackaged or frozen meals, fast food, sweets, and snacks. They are low in vitamins and minerals but high in calories, salt, sugar, and flavoring chemicals. They are generally associated with obesity, which is a risk factor for TD development.
2. Canned or packaged in plastic food. It has limited nutritional value being prior processed for sterilization. It also contains some chemicals, like Bisphenol A, that can ingress the human body when we consume food from a reheated plastic package. They affect homeostasis and hormone levels.
3. Alcohol. Health conditions like liver cirrhosis belong to the risk factors for TD development. Also, The National Institute on Alcohol Abuse and Alcoholism Trusted Source in the U.S. states that spirit liquor has a connection to low testosterone levels and other sex hormones.

Other natural testosterone boosters

Here are some other methods to combine with a healthy diet to boost your hormones.

Workouts. You need testosterone to be energetic and gain muscles, but the truth is that strength gym sessions will boost it as well. It is partially a reason it is hard to make training your daily routine, but when you manage to do it, it becomes easier on you.

Sleep well. Your body needs rest to recover from daily tasks.Besides,your testosterone level boosts when you sleep. The lack of 3 hours of sleep daily can drop your testosterone level by 15%.

Reduce stress. When you are in emotional balance, it is easier for your body to maintain its physical balance.