Testosterone is a sex hormone produced by males that influences fertility, sexual function, bone health, and muscle mass.
The amount of testosterone in a person’s body decreases with age, but medical problems, lifestyle choices, and other factors can alter how much of this hormone is present in the body.
Some medical therapies, particularly in younger men, can help to raise low testosterone levels, but a person can also stimulate the body to create more testosterone by making dietary and lifestyle changes.
If you have low testosterone, you might want to try:
- Ginger
Ginger may aid in the increase of testosterone and the improvement of male fertility. For millennia, people have utilised ginger for medical and culinary purposes. According to recent studies, this root may help men become more fertile.
Taking a daily ginger tablet for three months increased testosterone levels by 17.7% in a group of 75 adult male volunteers with fertility concerns, according to the findings of a 2012 study. Ginger, according to the authors, may also help sperm health in other ways.
- Oysters
Oysters have the highest zinc content per serving of any food, and zinc is essential for sperm health and reproductive function.
Males with severe zinc deficiency may develop hypogonadism, a condition in which the body produces insufficient testosterone. Impotence or a delay in sexual maturity are possible side effects.
The mineral can also be found in:
- Red meat
- Other shellfish
- Chicken
- Eggs
- Beans
- Nuts
It’s worth noting that zinc and copper are competitors for absorption. When picking supplements, be careful not to consume too much of either mineral.
- Fortified Plant Milk
Vitamin D-fortified plant milk is a good source of the vitamin. Vitamin D is a necessary nutrient, and research from 2011 suggests that it may help men enhance their testosterone levels.
It’s worth noting that the vitamin dosage in this study was 3,332 international units (IU) per day, which is significantly more than the 400 IU advised for healthy adults.
While getting enough vitamin D from the sun is one of the greatest methods to do so, not everyone can spend enough time outside in the sun. The majority of vitamin D in the ordinary American diet comes from fortified foods.
Many plant milks, such as almond, soy, hemp, and flax milks, provide 25% of a person’s vitamin D need per serving. However, it’s always a good idea to double-check nutritional information on the package.
The majority of studies demonstrates that soy has no influence on testosterone levels, putting to rest the concern that it lowers testosterone levels.
Additionally, some manufacturers add vitamin D to the following:
- Milk and other dairy products
- Orange juice
- Cereals
- Green Vegetables
Spinach, Swiss chard, and kale are high in magnesium, a mineral that may help boost testosterone levels in the body.
The authors of a 2011 study discovered that taking magnesium supplements for four weeks increased testosterone levels in both inactive and athletic volunteers. The active participants, on the other hand, had higher testosterone levels.
Magnesium can also be found in the following foods:
- Whole grains
- Seeds and nuts
- Lentils and beans
- Fatty Fish
People should consume seafood twice a week, according to the US Department of Agriculture. Fatty fish, which are high in omega-3 fatty acids, may be especially advantageous. Taking fish oil or omega-3 supplements can also help to increase fatty acid levels.
The following are some fish that are high in omega-3 fatty acids:
- Atlantic mackerel
- Herring
- Salmon
- Sardines
- Trout
Essential Steps to Improve Testosterone Levels
Incorporating the above listed foods into your daily diet is just the first step towards a healthy body. There are a few other things you can do as well to improve testosterone levels, increase libido and work on muscle mass.
Have a Good Night’s Sleep – This is very important. Sleep is necessary for the body and mind to rest, relax and heal. You need to sleep at least 7 till 8 hours every night… and it should be a consistent restful sleep.
Don’t Worry, Be Happy – Stress has a negative impact on testosterone levels in the body. Another hormone called cortisol is also stimulated by stress. This hormone depletes lean muscle mass and promotes fat growth, particularly in the abdominal area.
Boost Your Levels with Supplements – No one likes leafy greens like kale and broccoli so what are you going to do? Incorporate these essential foods into your diet through the help of supplements!
Stop Taking Sugar – Sugar is NOT your friend, whether in the form of processed foods or in your morning tea.
Naturactin is the ONLY place where you’ll find natural supplements for all your dietary needs… so, what are you waiting for?
Paul Ambolo
Blog Contributor
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