Testosterone is the main hormone of a body which determines the sex of an individual. It is secreted in both males and females in a different amount. Testosterone is mainly produced in testes (male sex organ), and adrenal glands and ovaries, in very small quantity. It is secreted more in males which determine masculine features of a man. If its levels drop down below normal in males, it causes a condition called hypogonadism. It can be increased by dietary and medical intervention both. This article focuses on food that can increase testosterone invariably.
Which Foods Increase Testosterone The Most?
Following are the foods that can increase testosterone most-
Honey– honey plays an important role in building bone and muscle mass. It also improves muscle coordination and thinking skills. Boron is found in honey, which increases the levels of testosterone in the body.
Lemon– citrus fruits especially lemon are testosterone boosting foods. Lemon is rich in Vitamin A which leads to increased production of testosterone and fall in cortisol and estrogen levels.
Banana– an enzyme known as bromelain found in the banana can lower down testosterone. It helps to maintain energy levels and reduce antioxidants in the body.
Almonds– Zinc is highly found in almonds. Zinc is needed in our body for stimulation pituitary gland to release hormones stimulating the production of testosterone. Deficiency of zinc may cause a deficiency of testosterone.
Spinach– Spinach is one of the testosterone boosting foods. Spinach is rich in iron and vitamin B6, which directly increase the secretion of testosterone. It also contains magnesium which stimulates its production.
Beans– beans are plant-based proteins. They are a rich source of zinc and vitamin D that can increase the levels of testosterone.
Oysters– zinc is naturally available in oysters which enhance the healthy secretion of testosterone.
Low-Fat Milk– low-fat milk also increase testosterone levels as they are mostly fortified with vitamin D
Oats– oats are the rich source of different types of Vitamin B. It has the potential to boost the testosterone levels directly. Vitamin B6 reduces the levels of estrogen, indirectly boosting testosterone levels.
Salmon – salmon contains vitamin B, magnesium and omega-3. It is effective in elevating the levels of testosterone. It also reduces the levels of sex hormone binding globulin thereby enhancing the secretion of testosterone.
Tuna– it is rich in Vitamin D. vitamin can increase testosterone up to 90%. It is also low in calories and has other health benefits too. It maintains the sperm count.
Garlic– a compound called allicin is found in garlic. It reduces the levels of cortisol hormone in the body. Cortisol is secreted most when you are in stress. This impacts the production of testosterone as its increased levels reduce the levels of testosterone. Consumption of garlic may help in increasing the levels of testosterone indirectly by reducing the levels of cortisol.
The normal levels of testosterone in the blood of males range from 300-1000 nanograms per deciliter. Testosterone determines the masculine features and sexual growth in the males. It stimulates the production of sperm and sexual desire in the man. It is secreted majorly by testes and trace amount by adrenal cortex and ovaries. This hormone is secreted most in adolescence and early adulthood. With the increasing age, its levels reduce 1 to 3% every year from the age of 40 years
Testosterone is an important necessity in the human body or both males and females. In males, it is produced in more quantities and is essential for the development and sustenance of masculine characteristics in the body. Proper intake of food items such as garlic, banana, almonds, salmon, eggs, tuna and others discussed above can help to increase the levels of testosterone in the body.
- Healthline – 8 Testosterone-Boosting Foods: https://www.healthline.com/nutrition/8-ways-to-boost-testosterone
- Medical News Today – What foods are good for an enlarged prostate?: https://www.medicalnewstoday.com/articles/321915
- WebMD – Testosterone: What It Is and How It Affects Your Health: https://www.webmd.com/men/ss/slideshow-low-testosterone-overview
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