Testosterone plays a vital key in almost every system that makes up your body such as your muscular, cardiovascular, endocrine, circulatory, reproductive, and nervous system. Needless to say, it is an extremely important hormone that men need to ensure they have adequate amounts of.
You need to keep in mind that keeping your body healthy and balancing your testosterone levels takes more than the occasional run to the gym.
Your doctor or physician may suggest an increase in your exercise routines or even testosterone replacement therapy but most likely, they will advise or suggest some changes in your diet for you to help maintain a healthy body and to fight against the slow decrease of your testosterone levels.
So, let’s get into it. Here are 11 foods that you can eat that will naturally help boost your testosterone levels.
1. Beef and other red meats
The over-consumption of beef has become a big health concern for the past few years. But if you get the right cuts of meat both lean and red meats, then it can boost the levels of testosterone in men.
Ground beef and chuck roasts are great examples of excellent sources of zinc while meats like beef liver are an incredible source of vitamin D.
Just like most things in life though we should consume beef in moderation. You shouldn’t eat beef every single day. You can eat and substitute a different protein or even a vegetable.
2. Low-fat Milk
Have you ever heard of that phrase “milk makes your bones stronger.” That has become a common saying for a reason and the reason is that it does exactly that. Milk is a great source of calcium, vitamin D, and protein.
It also helps keep your testosterone levels in check particularly for men who have low levels of testosterone.
But before you start chugging down that bottle of milk, you need to understand that drinking the correct type of milk for you is vital. You have to choose a milk that is fortified with low-fat and with a lot of vitamin D.
These types of milk have a similar nutrient list as whole milk, but it doesn’t have saturated fat.
3. Cruciferous Vegetables
What are cruciferous vegetables, you might ask? These are vegetables like broccoli, sprouts, kale, cauliflower, cabbage, and turnips to name a few. They can help your testosterone levels by lowering your estrogen levels.
They are filled to the brim with a compound called indole-3 carbinol that gets transformed into a safe form of estrogen for men.
This change permits the body to regulate your testosterone more easily. When your testosterone levels are increased it can help you get back some of the muscle mass that was lost as well as feel more energetic, improve your sex drive, and even lose weight.
4. Egg yolks
Egg yolks are a great source of vitamin D that you can add or squeeze into your new diet. They may have gotten a bit of a bad reputation recently because of the high amount of cholesterol in them which causes people to skip out on the yolk and only consume the egg whites.
But the egg yolks have more nutrients in them compared to the egg whites and they can boost your low levels of testosterone. You should add egg yolks into your diet unless you have high levels of cholesterol.
5. Tuna and fatty fish
Tuna is a low-calorie kind of food that is also packed with proteins. It’s great for your heart but it is also a great source of vitamin D. It has even been associated with making you live longer, and it helps in increasing your levels of testosterone.
One serving of tuna can already satisfy your average requirements for vitamin D.
But if tuna isn’t your kind of cup of tea then you can try other kinds of seafood for vitamin D like, cod, salmon, tilapia, and other fish but you should always remember that you should only consume seafood in moderation to minimize your consumption of mercury.
The safe amount of servings for seafood is 2-3 servings in a week.
6. Oysters
They are an excellent source of protein and zinc that can easily fit into your diet. Just one eight-ounce oyster can provide you with as much as 18 grams of protein plus it can also already fulfill your daily needs of zinc.
Zinc is vital to the development of the male anatomy. It can also help monitor and keep in check the levels of your testosterone hormone throughout your adult life. It also helps in naturally increasing the amount of testosterone if you suffer from a deficiency in zinc.
7. Crustaceans
An occasional serving of some lobsters or some crabs can be such a delicious way to add zinc and raise your low levels of testosterone in your body.
The National Institute of Health states that the Alaskan King Crab has around 43% of your recommended amount daily of zinc, in only a serving of thee ounces. So, fish and oysters aren’t the only seafood that can be an incredible source of zinc.
8. Fortified cereal
Another breakfast food that you can depend on, that is an excellent source of vitamin D without the added high levels of cholesterol are cereals, particularly cereals that are fortified with vitamin D.
They are also designed to boost your health. And even though they are also a great source of vitamin D, you should still avoid brands that have high levels of sugar and cholesterol.
If you want to start your day right, then have a bowl of cereal that is packed with vitamin D and pour in some low-fat or skim milk for breakfast.
9. Pomegranates
Pomegranates are delicious citrus fruits that can give you a great dose of antioxidants and can even help improve your circulation.
A study was conducted on pomegranates and it was found that it can increase your testosterone levels by 34% if you consume it regularly for around two weeks.
Also, pomegranates are great at keeping you healthy plus its refreshing and delicious.
10. Beans and lentils
Black beans, white beans, and kidney beans are some of the few kinds of food that have both zinc and vitamin D in them. Plus, they are a plant-based protein that can help boost the overall health of your heart.
You may opt for baked beans since it is also a popular choice for zinc and vitamin D, but you’ll need to add other ingredients or supplements to it.
11. Spinach
Spinach is rich in magnesium that is a great supplement to add to your diet. It plays a major role in the development of your muscle as well as the development of your reproductive system.
It also helps in increasing your testosterone levels naturally. So, take it from Popeye and gulp down that leafy veg.
Conclusion
These are 11 kinds of food that can help boost and maintain your testosterone levels. Eating these foods and sticking to a well-balanced diet is the first step you need to take to help with low levels of testosterone and keeping your overall health in check.
Discuss your diet plan with your doctor or talk to a testosterone replacement specialist for the options that you can take to fight against low levels of testosterone.
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