Testosterone is the male sex hormone which is responsible for bone and muscle health, hair growth and proper sperm production.
Being low in testosterone, also known as “low T”, can lead to issues such as increased body fat, fragile bones, hair loss, fatigue and low libido. If you’ve been experiencing any of these side effects, you can get a simple blood test from your doctor to check if your hormone levels are in line.
While in certain cases, you may have to resort to more extreme means of supplementation such as testosterone injections, known as testosterone replacement therapy (TRT), you can also increase testosterone naturally through proper food choices. If you’ve been struggling with low testosterone symptoms, start incorporating some of the following foods into your daily and weekly life to help boost your testosterone levels naturally.
Tuna as well as other fish, are rich in vitamin D, which leads to improved testosterone production. All you need is one serving of tuna per day, which is about the size of a deck of cards, and your daily vitamin D requirements will be fulfilled.
Take note that you safely eat tuna a few times a week, but it’s suggested to limit your intake to around 3-4 servings per week, due to its high mercury levels. On the days you are not eating tuna, you can access vitamin D through 10 minutes of direct sun exposure, cheese or whole eggs.
Oysters, known to be an aphrodisiac, are high in zinc, which is an essential mineral for boys going through puberty as well as for men throughout adulthood. Zinc helps keep male hormones in balance, which can also aid those with low testosterone. Zinc is also a key mineral to promote healthy prostate function,
Oysters are also reasonably high in vitamin D, meaning that they will also help your body produce more testosterone naturally.
Beans such as kidney, white and black beans are important sources of vitamin D and zinc, which makes them great choices for testosterone boosting foods.
They are also amazing sources of protein, fiber and many vitamins and minerals. Beans are cholesterol free, making them a better option for those who are trying to avoid eating fish and other seafood, due to other health issues, such as heart disease or personal preferences.
Garlic doesn’t contain vitamin D or zinc, but it does contain a compound called allicin, which lowers cortisol levels in the body.
Cortisol is a stress hormone that is released when your body is stressed and affects things such as blood sugar levels and metabolism. When cortisol is lowered, it helps your body to use the already produced testosterone more efficiently.
It’s super easy to add crushed garlic into so many dishes such as sauces, vegetables, fish and meats to add a delicious flavor while also boosting testosterone levels.
Cruciferous Vegetables such as broccoli and cauliflower can help excrete estrogen, which helps increase the amount of testosterone in the body’s cells. This can also help if you have a serious imbalance of your hormones, meaning your estrogen levels are too high and your testosterone is too low.
Cruciferous vegetables are extremely nutrient dense and will benefit you in so many different ways, because they are packed full of fiber and antioxidants. While you are helping to keep balance of your hormones, you’ll also be munching your way to better overall health.
I know some people are pretty hesitant when it comes to cruciferous vegetables, so try different recipes and see which ones you like best. You can cook them with some crushed garlic to add an extra punch of testosterone balancing effects!
Some causes of low testosterone include poor diet high trans-fats, sugar and sodium, testicular injury, testicular cancer, type 2 diabetes and obesity.
If you currently suffer with symptoms of low T, along with adding in some of the foods listed above into your diet, you can also benefit from some lifestyle changes, such as losing weight if you are overweight, strength training, reducing stress, limiting the amount of processed sugar you consume and eating more healthy fats such as the Omega-3 fatty acids in fish or olive oil.
By increasing your testosterone levels, you will notice benefits such as muscle growth, increased energy, positive changes in your mood, and a regular sex drive.
Having low testosterone can affect your day to day life, ability to conceive and overall happiness, so it would probably be best to check your levels with your doctor regularly if you’ve been suffering from low T so you can get back to enjoying your life!
Helen Sanders is chief editor at HealthAmbition.com. Established in 2012, Health Ambition has grown rapidly in recent years. Our goal is to provide easy-to-understand health and nutrition advice that makes a real impact.
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