Testosterone is a hormone in human body, specially males, that helps in maintaining certain body functions like sex drive, bone health, muscle mass and sperm health etc.
With age there is a decline in the levels of this hormone, or the decline can even be more rapid in case of certain medical conditions like hypogonadism.
Nutritional deficiencies are also an important and easily reversible cause of low testosterone levels in otherwise healthy individuals. Vitamin D and Zinc are two very important components in testosterone production. Diet rich in these two nutrients also give a positive boost.
This blog will be covering certain foods that can boost the levels of testosterone hormone naturally.
1. Onion and Garlic
Onion and garlic are two very commonly used ingredients in our meals. These are our friends not just in kitchen but also in bedroom as they help improve sexual performance and stamina.
Both are rich in flavonoids, which not just trigger the production of testosterone but they also increase the efficiency of sperms to swim efficiently.
Studies have found a direct relation between the beneficial effects of ginger consumption and testosterone levels.
According to a research study published in an academic scientific journal showed a significant increase in the levels of testosterone by 17.1 percent in a small sample population of males with fertility issues or low testosterone levels.
In addition, ginger is also a good source of several antioxidants like beta-carotene, vitamin C, vitamin E, lycopene, tannin, quercetin and genistein.
Fish is a well established source of Omega-3 fatty acid, which is vital for cardio vascular health and protects your heart. Not just Omega-3, fish is also a rich source of Vitamin D which is a vital for the synthesis of Testosterone in human body.
Some varieties of fish that are excellent source of Vitamin D:
Pomegranate is known for centuries in enhancing sexual function and boosting fertility. Also, its a rich source of various anti-oxidants.
A study published in society of endocrinology 2012 showed a 24 percent increase in salivary testosterone in the participants of a small study group after consuming pomegranate juice for 14 days.
Participants also experienced elevated mood due to its stress hormone suppressing effect and a good blood pressure.
5. Avoid Plastic Containers
Plastic is disastrous not only to environment but is also hazardous to human body. Storing food in plastic containers is an extremely common practice and should be avoided.
Most of these plastic containers are not food grade and contains harmful BPA (Bisphenol-A). This hormone is found to affect the production of Testosterone in a negative way.
Glass containers are a good alternative for storing food, also they are chemically inert and keeps food fresh for a longer time.
6. Adequate Sleep
Adequate sleep not only rejuvenate the body but also stimulates the production of testosterone. Studies have shown lower levels of testosterone in sleep deprived males.
A minimum of 7-8 hours of sleep is recommended for adults.
7. Egg Yolk
Egg yolk being another rich source of Vitamin D helps in boosting levels of testosterone. However, one should remember that egg yolk is also rich in cholesterol.
So, if you don’t have preexisting cholesterol problem, you can safely take one egg daily.
8. Avoid Alcohol
Drinking alcohol in any form is found to have a profound effect on almost all hormones including testosterone.
Studies have shown that alcohol consumption reduces the level of testosterone as quickly as within 30 mins. Alcohol abuse is a known cause of infertility in individuals of reproductive age group.
Thanks For Reading!!!
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