6 foods that will increase testosterone levels
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Add oysters, ginger and pomegranate to the menu.
What is testosterone and why should it be increased
Testosterone is the key male sex hormone. But it is important not only for men. This hormone is involved in many processes occurring in the human body. Sexual desire, recruitment and maintenance of muscle mass, bone density, strength and speed of hair growth, fat metabolism, as well as memory and the ability to maintain mental balance under stress depend on it.
If there is not enough testosterone, the work of the body is disturbed. Excess weight, constant fatigue, irritability, decreased libido — all this can indicate a hormonal imbalance.
The level of testosterone decreases with age – by approximately 1-2% per year. In addition, excess weight, a sedentary lifestyle, lack of sleep, stress can reduce the level of the hormone.
However, you can make the body tremble and produce more testosterone. For this, it is enough to add a few important products to the diet.
Which products increase testosterone
The direct precursors of testosterone are zinc and vitamin D. The body will convert them into the necessary hormone. However, other nutrients also play a role in maintaining hormonal balance.
1. Oyster
One 100-gram serving of oysters, cooked in any way, contains more zinc than any other food.
Also important for production testosterone mineral can be found in the following products:
- other shellfish;
- red meat;
- poultry;
- beans;
- nuts.
2. Ginger
Ginger is the most powerful antioxidant. It contains a lot of the active substance gingerol, which can fight oxidative stress. This is the name given to the process in which too many free radicals accumulate in the body – molecules that damage healthy cells. Scientists call oxidative stress one of the causes of aging.
By protecting the body from the action of free radicals, ginger can slow down the loss of testosterone. For example, a small study found that men who took a ginger supplement daily for three months experienced an average 17.7% increase in hormone levels. Infertile men participated in the experiment, and the authors assumed that ginger root also improves sperm quality by increasing the number of motile spermatozoa.
There are other studies showing similar results. However, careful scientists say that the effect of ginger on hormone production has not yet been fully confirmed, so work in this direction continues.
3. Leafy vegetables
Leafy vegetables, such as kale and spinach, contain a lot of magnesium, another element important for maintaining hormonal balance. In the course of the study, scientists found that taking supplements with this mineral for four weeks increases testosterone levels. Volunteers in the experiment were people who lead a sedentary lifestyle and athletes – the latter had more testosterone.
Other foods that can be good sources of magnesium:
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- nuts and seeds (pumpkin, flax, sunflower);< /li>
- legumes: beans, chickpeas, peas, lentils;
- whole grain cereals and bread;
- bananas.
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4. Pomegranate
In the ancient world, the pomegranate was one of the symbols of fertility and sexual power. Not for nothing. This fruit is rich in polyphenols, the most powerful antioxidants, which also help the body regulate testosterone levels.
In one study involving 60 healthy men and women, scientists found that drinking pomegranate juice once a day for two weeks causes an increase in testosterone levels by 24%. At the same time, volunteers of both sexes improved their mood, decreased anxiety and normalized blood pressure.
5. Extra virgin olive oil
This product is also rich in antioxidants. The results of a small study show that the use of olive oil, as well as the rarer argan oil, increases testosterone levels in healthy men.
6. Egg Yolk
Raw yolks contain a huge amount of various nutrients, including zinc and vitamin D, necessary for the production of testosterone. True, you should not rely on chicken eggs: in some people, they slightly increase the level of cholesterol in the blood. In general, doctors recommend consuming no more than three eggs per day. This dose is considered safe for health.
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