Testosterone is the primary sex hormone in males. Its potential benefits and functions include regulation of sex drive, sperm production, red blood cell production, increasing muscle strength, muscle mass, facial and body hair growth, and maintaining bone density.
Low levels of testosterone in the body impact the overall health and well-being. When the levels of this hormone remain persistently low over a period, the person gradually develops health issues.
Certain types of foods can increase the levels of this key hormone in the body. By incorporating such foods into the diet, one will be able to restore the balance of this hormone within the body. These foods include:
Green and leafy vegetables
Leafy greens such as spinach, broccoli, kale, chard, etc. are rich sources of magnesium, which is an essential mineral that naturally boosts the levels of testosterone hormone in the body. They also help reduce the testicular oxidative stress, which is triggered by the free radicals.
Free radicals are aggressive molecules that attack healthy cells and affect the function of organs. To prevent this damage and maintain healthy levels of testosterone in the body, it is necessary to include leafy greens and other vegetables in your daily diet.
Pomegranates
Pomegranates contain essential antioxidant elements that might help increase the levels of testosterone hormone in the body. Studies have shown that pomegranate juice can enhance the levels of salivary testosterone and uplift mood.
Besides, its antioxidant content can prevent the damage caused by the free radicals. By negating the attack of free radicals, pomegranate reduces oxidative stress in the body. Pomegranate protects your body against inflammation and increases the levels of testosterone.
Berries and cherries
These fruits are loaded with high amounts of flavonoid antioxidants. Flavonoids prevent the attack of free radicals on the Leydig cells, which are located inside the testicles. Any damage to the cells of Leydig might cause its inflammation and in turn, the testosterone production will be affected.
However, the strong antioxidant elements in berries and cherries fight off the free radical attack on the Leydig cells and protect them. In this way, the inflammation in the testicles is prevented, and as a result, the levels of testosterone do not get affected.
Fatty fish
Fatty fish are an excellent source of nutritious fish oils, which are great for restoring hormonal balance. According to some studies, fish such as sardines and salmon are rich in nutrients like vitamin D, zinc, and omega-3 fatty acids. These nutrients have a key role in balancing hormonal fluctuations.
Research says, that individuals who have low levels of vitamin D in their body have low testosterone levels. While those with higher amounts of vitamin D have high testosterone. Vitamin D has an essential function in male reproductive health, which makes fatty fish foods that boost testosterone.
Eggs
Eggs are a pure source of proteins. They contain vital nutrients that can naturally raise the levels of testosterone in the body. Eggs also contain a mineral known as selenium, which is a potent antioxidant that aids in testosterone production.
Avocados
This nutrient-dense fruit comes with an amazing nutritional profile. It is packed with several vitamins and nutrients that strengthen your body’s defense mechanism against the oxidative damage caused by the attack of free radicals.
Free radicals are unstable molecules that can hinder testosterone release. They do so by causing inflammation post oxidative stress. By including avocado in your diet frequently, you will be able to overcome the impact on testosterone production.
Dairy products
Milk products are amazing sources of vital nutrients like calcium and vitamin D. Vitamin D is needed by the body for testosterone. Its deficiency can cause a decline in the levels of this hormone in the body. Besides, the person might also develop fertility issues.
Increasing the intake of milk products will provide your body with adequate vitamin D. The boost of vitamin D will enhance testosterone production. Consuming these products regularly will help replenish your nutritional needs and requirements.
The lowdown
These are the foods that boost testosterone production and raise the levels of this important hormone in the body. Including more of these foods in your daily diet will not only increase your testosterone but also improve your overall health and well-being.
Junk and processed foods might offer you short-term delight, but consuming them excessively and persistently will contribute to gradual health damage. This is why, you need to plan your diet carefully and avoid having foods that can harm your health.
