There are so many changes that happen to us as we grow older. For men, one of these changes is a decrease in testosterone levels. Testosterone is a sex hormone produced in men’s testicles. It is also produced in women’s ovaries, albeit in small amounts. Testosterone production starts during adolescence and starts to decline as you age. Testosterone is the hormone responsible for sperm production, fertility, changes during adolescence and sex drive. Some causes for low testosterone levels include injury to the testes, eating certain foods, obesity, medications and chemotherapy, drinking alcohol and aging. When a man has low testosterone levels, he may experience thinning of hair, mood swings, low libido, loss of muscles and erectile dysfunction. Some foods may help to resolve low testosterone levels. Below is a look at the most popular foods that help boost testosterone levels.
1. Leafy Greens
Leafy greens and vegetables, especially spinach, contain high levels of magnesium. High magnesium levels in the body will result in high production of testosterone. Studies show that men who eat spinach, kale and collard greens regularly produce more testosterone.
2. Fatty Fish
Not only is fish delicious, but it is also full of omega-3 fatty acids. Fish such as salmon can help in increasing the quality of sperm. Since obesity lowers testosterone production, you can replace unhealthy fatty foods such as fries with a healthy piece of salmon full of omega-3 goodness. Omega-3 fatty acids also help reduce levels of sex hormone–binding globulin, which affects the functionality of testosterone.
Zinc is required during sperm production. Low levels of zinc in the body will affect the production of enough testosterone, leading to impotence. Oysters are full of zinc, which will help in fixing low testosterone levels. As an added advantage, oysters are a natural aphrodisiac, so you get two benefits for the price of one. Including oysters in your diet at least twice a week will help maintain healthy testosterone levels.
Pomegranates owe their bright red color to polyphenols. Polyphenols are packed with antioxidants. Injury and oxidative stress on Leydig cells can reduce levels of testosterone. Pomegranate juice is full of antioxidants that reduce oxidative stress and inflammation due to obesity and protect the cells that produce testosterone.
5. Onions and Garlic
The allicin found in garlic and onions lowers cortisol levels in the body. The adrenal glands produce both cortisol and testosterone. When you are stressed, the body produces more cortisol and less testosterone. Allicin lowers stress, thus reducing cortisol production, favoring testosterone production. Garlic and onions also contain diallyl disulfide that stimulates hormones that produce testosterone.
Recent studies show that an egg a day will help to boost testosterone levels. The dietary cholesterol in eggs provides amino acids, a building block in testosterone. Egg whites contain aspartic acid that helps to increase the production of testosterone.
This famous root has been used for centuries to aid in fertility health. Ginger increases blood flow to the testes and helps to decrease sperm DNA fragmentation, thereby increasing testosterone levels. Ginger comes in many forms, is easy to incorporate in foods and drinks, and helps boost testosterone.
More specifically, porridge oats have been shown to boost testosterone levels. Regularly eating porridge oats will increase the levels of vitamin B6, which suppresses estrogen production, thus encouraging testosterone production.
Avocados are a tasty source of healthy fats. Avocados contain a mineral known as boron that protects against testosterone degradation and aids in testosterone metabolism. Now you can make your delicious avocado toast with an extra incentive in mind.
Per the article above, you need not feel helpless against low testosterone levels. There are clearly many food options to choose from that can boost testosterone. Testosterone levels in a healthy male should not fall below 300 ng/dL. Low testosterone levels are normal when aging. However, it is advisable to see a doctor to rule out hypogonadism. Including at least one of these foods will guarantee healthy testosterone levels in no time.