A declined testosterone level can happen for various reasons, ranging from a natural decrease with increasing age to medical conditions and even lifestyle choices.
While the suggestions below boost your testosterone levels, some people prefer to try the natural route before considering treatment or even augment medical treatment with natural remedies.
A person’s testosterone levels decline by about one to two percent per year, but thankfully, certain foods can enhance the body’s ability to produce more testosterone. If you need a hormone boost, this article and a diet change may be just what you need!
Here are some of the best natural foods for a testosterone boost:
1. Ginger
Ginger is a widely used medicinal and culinary ingredient and may, according to research, improve fertility in men. It is rich in nutrients crucial for testosterone production, which include manganese.
A 2012 research showed an increase in the testosterone levels of 75 male adults with fertility issues after taking ginger supplements daily for three months. It also has antioxidant benefits, which are a good addition to your diet for its added benefits.
2. Leafy green vegetables
While vegetables are well-known for their countless health benefits, they are especially helpful in raising testosterone levels because of their high magnesium content, a mineral vital in the body’s production of testosterone.
According to a study in 2011 on athletes and less active participants, taking magnesium supplements for about a month caused an increase in testosterone levels that were higher in athletes.
Other natural sources of magnesium include beans, nuts, whole grains, and seeds.
3. Pomegranates
Since the pomegranate is a famous old symbol of fertility and sexual drive, it is not surprising to find it on this list. Pomegranates are also rich in antioxidants, making them great for the heart and lowering stress levels. Regular consumption of pomegranate can boost testosterone levels, mood, and blood pressure.
4. Fortified Plant milk
Fortified plant milk is rich in vitamin D, a vital nutrient for the body, and, according to research, may raise testosterone levels in men.
While one of the easiest ways to get vitamin D is sun exposure, it may not always be feasible to spend sufficient time outside, so this is where fortified foods come in. Several plant milk, like almond, flax, hemp, and soy milk, provides about twenty-five percent of a person’s daily requirement per person.
What’s noteworthy is that, contrary to popular belief, soy does not lower testosterone levels. Some other vitamin D-fortified beverages include orange juice, dairy products, and cereals as well.
While there is still some doubt about the efficacy of vitamin D in increasing testosterone levels, it is always advisable to get your daily requirement to enhance general well-being.
5. Oyster
Oysters are rich in zinc compared to other foods. Zinc is vital for sperm health as well as reproductive function. In fact, males with zinc deficiency are more prone to testosterone deficiency than those without it. Other foods rich in zinc include red meat, nuts, other shellfish, beans, etc.
Aside from healthy eating habits, other ways to increase testosterone levels include exercising, muscle building, stress reduction, and sufficient sleep. Add these lifestyle changes to this list of foods to improve your diet, and you’ll surely see an improvement not only in your testosterone levels but overall health as well.