Have you gone through numerous hormonal changes in your late 40s and 50s? If yes, then you must know the importance of having good health to keep your hormones healthy. A man should have a testosterone level between 300 to 1,000 ng/dL. But statistics show that 40% of men over age 45 will have testosterone levels below that range.
This problem usually affects older men. However, hormonal imbalances can also become the reason for erectile dysfunction in young men. To prevent it and maintain fantastic hormonal health, take some dietary essentials.
This blog will cover seven evidence-based foods to boost testosterone levels in men. So, if you are worried about having low T, just read the blog till the end.
What is the Importance of Testosterone?
Testosterone, a sex hormone, is responsible for many changes in your body. It is associated with male characteristics like pubic hair growth and muscles. This primary sex hormone also helps you get a better erection and have fun sex.
However, aging can reduce the production speed of testosterone in the body. As you grow old, the testosterone level falls. It spikes during adolescence when you see numerous physical and emotional changes in your body.
The main functions of the testosterone hormone are:
- Regulating sex drive
- Bone mass
- Fat distribution
- Production of sperm
- Muscle mass and strength
- Supports mood and energy
These functions improve the strength of the men and promote overall growth. The decrease in testosterone levels can cause hormonal imbalance, leading to problems like infertility, reduced sex drive, and emotional changes.
7 Foods to Boost Testosterone Levels
1) Fatty Fish
Fish are a good source of protein. These are used as dietary supplements. Fish oil includes various important components like omega-3 fatty acids, which help with psychological processes and improve testosterone production.
A study explored the impact of fish oil supplements on testosterone levels. The researchers concluded that the supplement boost testosterone levels in men but didn’t affect women. It happened due to the alterations in the omega-3 fatty acids and correlated with improvements in insulin resistance.
Another study, published in 2020, took 1679 young Danish men. They asked to take fish oil supplements for 60 or more days. It was found that men who took it experienced higher semen volume and large testicular size.
Oysters are famous, and people like to eat them. But the benefits these have will tempt you to eat them more often. Oysters have various health benefits, including sexual health.
Some benefits of oysters are:
- High in protein
- Omega-3 fatty acids
- Source of vitamins and minerals
- High in beneficial antioxidants
- Boosts mental health
A study shows that oyster oligopeptide (OOP) enhanced testosterone synthesis and oxidative stress and prevented androgen deficiency.
Oysters also promote a healthy heart. It helps in reducing cholesterol and works positively for cardiovascular health. The presence of zinc promotes good erectile health. Zinc also boost testosterone levels and prevents ED in men. You can check our guide on “5 Benefits of Zinc for Sexual Health”.
Eggs are very beneficial for health. They contain high protein and help in strengthening the body. People eat them at breakfast often. They build muscles and also provide strength to the bones.
Eggs also help to boost testosterone levels in men. They contain vitamins A and D, zinc, selenium, calcium, and protein. Zinc present in eggs enhances hormonal imbalance and works well with testosterone production.
4) Leafy Greens
Dark, leafy greens provide essential nutrients to the body. They contain various necessary vitamins that help with the production of testosterone levels. Some leafy green vegetables are spinach, kale, swiss chard, and romaine lettuce.
The Mediterranean diet also supports leafy green vegetables. As you eat them daily, they strengthen the body body by providing vital micronutrients and vitamins. Having a diet rich in vegetables helps to enhance the production of testosterone and boost testosterone levels in older men.
Additionally, magnesium present in vegetables also helps with testosterone levels. In a study in 2010, the researchers took athletes and provided them with magnesium supplementations for 4 weeks, along with exercise. They found an increase in both free and total testosterone levels.
5) Red Meat
Red meat like lamb and bison has multiple components that help to boost testosterone levels in men. Red meat is a good source of protein, saturated fat, zinc, and vitamin b12. Zinc has numerous sexual benefits. It helps in producing and regulating the sex hormones like testosterone. Zinc deficiency can also lower the testosterone level, resulting in sexual dysfunction.
Additionally, meat is one of the best sources of protein. Protein improves the body’s performance and helps with overall growth. It supports testosterone synthesis. However, a very high intake of protein can cause a decrease in testosterone levels.
Pomegranate is another helpful source to boost testosterone level. It is rich in antioxidants and organic acids. It is beneficial for health health. Pomegranate is also known to work amazingly with health issues like hormonal imbalance and chronic alignment.
Health benefits of pomegranate include:
- Promotes heart health
- Helps with diabetes
- Lowers the risk of cancer
- Digestive health support
- Elevated endurance
The presence of antioxidants improves the testosterone levels. A study conducted in 2020 performed an alternative treatment in infertile men. They used antioxidants, which helped to increase the serum sex hormone levels.
Last but not least, ginger is another source that boost testosterone levels in the body. Ginger potentially increases testosterone production in hyperglycemic conditions by normalizing blood glucose levels.
Ginger is rich in antioxidants. It promotes healthy skin and weight loss. Ginger also helps to improve immunity. People use it as flavoury material in their foods. Taking ginger every day can help with the production of testosterone hormones and build immunity.
Final Words on Foods for Testosterone
Balancing hormones is essential to have a fun sex life and living a better life. It can happen by taking the foods mentioned above for testosterone. Involve these foods- leafy greens, red meat, and pomegranate to see their sexual benefits. The evidence proves that the intake of these foods will bring positive changes in the body. It is essential to recognize the importance of sex hormones and take action to improve them.
Lack of testosterone levels can also cause sexual dysfunction. However, we can help you enjoy satisfied sex. You will get the best ED and PE treatments on our website, which will be the best out of you. They help in getting a firm erection during sex. So, involve these foods, and take the medicines to improve your sexual health.
Q1. How Can I Boost Testosterone Levels Fast?
You can boost testosterone fast by taking proper supplements for it. Maintain a balanced body weight and practice exercise daily. Have a sleep schedule. Avoid smoking and excessive drinking.
Q2. Which Fruit is Best for Testosterone?
Studies support that pomegranate helps in enhancing the testosterone levels in men. Bananas can also boost testosterone and increase energy levels. Other fruits that help in improving the production of testosterone levels are watermelon and grapes.
Q3. Does Milk Increase Testosterone?
Milk is the best source of vitamin D, which plays a vital role in boosting testosterone levels in men. You can also take vitamin D from sunlight or by taking various supplements to improve your hormonal health.