Nutrition

Fish, eggs, avocadoes

Top 5 Foods to Boost Your Testosterone

Testosterone is a hormone present in human beings and other animals. It affects various bodily functions like sperm production, bone mass, and sex drive. In males, the hormone is mainly generated in the testicles. Even though females produce it in their ovaries, it is made in small quantities.

 Testosterone levels in the body may drop due to age, lifestyle, and even medical conditions. Medical treatments, physical exercise, and proper sleep can help boost testosterone. 

 However, diet adjustments are also just as necessary in increasing testosterone levels. If you are curious about foods that increase testosterone the most, the top 5 testosterone-boosting foods are below.

Eggs

Eggs are incredibly nutritious foods and are among the best natural testosterone boosters. They contain vitamins, proteins, and healthy fats. Examples of such vitamins include vitamin B2 (riboflavin), vitamin B12, vitamin D. Eggs also contain the mineral selenium, which is an excellent antioxidant. Research has shown that selenium can boost testosterone production by increasing gene expression in the body and triggering specific pathways. The protein in eggs is also vital for muscle building, which positively impacts testosterone.

 Although more research is needed on how to increase testosterone levels quickly, adding eggs to your diet is good. If possible, consume whole eggs instead of just egg whites since most nutrients are in the yolks. However, you should not overeat them and always contact your doctor if you show signs of an egg allergy.

Green, Leafy Vegetables

Green vegetables like kale and spinach contain high levels of magnesium. Magnesium has been documented to have a positive effect on testosterone. Studies revealed that consuming magnesium supplements for just a month led to a spike in testosterone levels for athletes and passive participants. However, the active ones enjoyed higher levels. 

 Apart from spinach and kale, you can also consume Brussel sprouts, cabbage, cauliflower, and broccoli to reap the same benefits. Magnesium can also be obtained from whole grains, beans, nuts, and seeds.

Fatty Fish

Fatty fish are not just tasty; they also contain many nutrients. Examples include sardines and salmon, full of zinc, vitamin D, and omega-3 fatty acids. The United States Department of Agriculture advises people to consume seafood at least twice a week. 

 Eating more fatty fish will work wonders for your hormonal and general health. What’s better, you are not limited to sardines and salmon. You can also add trout, herring, and Atlantic mackerel to your diet.

Berries and Pomegranates

When looking for fruits that are beneficial in boosting testosterone levels, berries and pomegranates are among the best. For a long time, pomegranates have been a symbol of fertility. The fruit is very high in antioxidants that are beneficial to proper heart function and help in managing stress levels. 

 Berries and cherries also contain many antioxidants and can safeguard the cells responsible for producing testosterone from damage. These fruits also fight obesity-induced inflammation, which harms testosterone levels in the body. This may result in a surge in testosterone production.

Avocados

Avocados are rich in many nutrients. They include vitamins B6, C, E, and K. Avocados also contain minerals like boron, magnesium, riboflavin, and potassium. Boron is the most beneficial in this case as it leads to an increase in testosterone levels.

 Avocados are also rich in healthy fats, which assist in breaking down carbohydrates and the absorption of minerals that boost testosterone.

 While the above food sources are excellent in boosting your testosterone, there are many other options you should explore. It is best to combine them with lifestyle changes for the best results. Lifestyle changes with a positive impact on testosterone include exercising regularly and reducing alcohol consumption. 

 If you are experiencing symptoms of low testosterone, it is best to contact your doctor first to ensure there are no underlying medical conditions.

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