Brad has a problem. Brad has noticed that he is losing hair and is having trouble sleeping. He has had a difficult time building muscle, even though he works out every week. He has also noticed a drop in his libido. Brad went to his family doctor and explained his problems. After a blood test, Brad’s doctor told him that he has low testosterone levels that explain his symptoms. He also explained that testosterone affects more than what Brad may have noticed. For example, his bone mass, mood stability, and sperm production. Brad’s doctor explained that low testosterone can be an issue as men age. He recommended that, in addition to medical treatment, Brad change his diet to better foster his body’s production of testosterone. So, what are some foods that increase testosterone?
Eggs, specifically egg yolks, are a powerful supply of vitamin D. Egg yolk contains several nutrients vital to overall health. Cholesterol is often cited as a reason to avoid egg yolks. However, those without cholesterol problems are probably not at an increased risk. In fact, it is possible that the high cholesterol found in egg yolks helps remedy low testosterone. Eating an egg each day can be one step toward helping increase the body’s testosterone levels.
Tuna is packed with vitamin D, which is thought to be connected to both longevity and higher testosterone levels. Therefore, it is a solid choice for foods that increase testosterone levels. As a low-calorie, heart-healthy food that has lots of protein, it is an easy addition to any diet. Just one serving of tuna takes care of the daily recommended serving of vitamin D. Other fish, like salmon and sardines, can also be reliable elements in a testosterone-boosting diet. Two or three servings each week are recommended to keep below specified mercury levels while boosting testosterone.
Oysters are another healthy option for those looking to raise testosterone levels. Rich in zinc, a vital nutrient during puberty, oysters also provide the nutrients needed to keep male hormones in check during adulthood. This is especially true of men with low testosterone who also have zinc deficiencies. Because oysters provide this necessary mineral, they are a solid addition to a testosterone-boosting diet.
It is well-known that beef and other red meats can be unhealthy if consumed in excess. Nevertheless, certain cuts of beef consumed in moderation can help boost testosterone levels. Beef liver is packed with vitamin D. Chuck roast or ground beef are each a great way to increase the zinc in your diet. If fat content is a worry, eat only lean beef cuts. Additionally, do not eat beef daily, but spread it throughout your diet.
Shellfish are often high in zinc, which can further boost your testosterone levels. Lobster, crab, and shrimp can all be key parts of your diet. According to the National Institutes of Health, in just three ounces, Alaskan king crab has over 40 percent of your daily zinc value.
Beans are an incredible boost for anyone looking for foods that increase testosterone. Kidney, white, and black beans all have significant amounts of zinc and vitamin D. Baked beans are also a source of these nutrients, though not enough to become a staple of a diet. Beans can also help protect heart health, giving an extra boost to a diet seeking to improve overall well-being.
Milk is a reliable source of protein and calcium and also helps to sustain male bone health over time. Vitamin D levels in fortified milk can help keep testosterone at healthy levels. Low-fat and skim kinds of milk are useful for anyone looking to cut back on fat in their diet too. The main benefit of these types of milk is that they contain all the nutrients of milk without the higher fat content.
Cereals can be an incredible source of nutrients for those looking to boost testosterone while monitoring their blood cholesterol levels. Certain cereals are fortified with vitamin D and other health-boosting nutrients. Cereals can be a quick, easy way to increase your morning protein and bring your testosterone up.
Some research indicates that ginger may be beneficial to those experiencing lowered testosterone levels and may even improve fertility.
Pomegranates are full of antioxidants, which may help reduce stress and boost heart health. Some research indicates that pomegranates may help boost testosterone levels.
Vegetables like kale, spinach, and Swiss chard contain high amounts of magnesium, a mineral crucial to the production of testosterone. One study found that patients who took magnesium supplements for four weeks experienced raised testosterone levels in both athletic and sedentary participants. Those who were active experienced a greater increase, outlining the necessity of exercise in addition to good nutrition.
At least one study indicates that onions may help raise low testosterone levels. While this research was conducted on rats, it may indicate that onions have a beneficial effect on human testosterone levels too.
Olive oil may have numerous benefits like helping to prevent various cancers and heart disease. It has abundant amounts of vitamin E and monounsaturated fat. It may also improve male reproductive health. One study indicates that olive oil can increase serum testosterone levels in healthy adult males. It may also stimulate cells in the testes to produce more testosterone.
Diet can help improve, but alone is not a cure for, hypogonadism. It is important to talk to a doctor if you believe you are experiencing symptoms of lowered testosterone. They will properly diagnose and treat the conditions causing it.
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