Foods are sometimes, which is the incredible medicine for human growth and development. Correct choice of foods leads to a healthy lifestyle, where foods are converted into supplements or medicine or drugs to ease up the consumption for human. Though the suppliment is not considered as a diet, completing your macro and micro nutrients from foods is only the best healthy choice lf living.
Talking about foods, one with low testosterone levels can boost their testosterone by adding some foods into their daily diet, instead of testosterone boosting suppliments. This suppliment companys are marketed in such a way to ensure people to give results in a short period of time, which is impossible. Change and improvements take time and hard-work.
Why T?
Testosterone is considered as a male sex hormone and improper balance on this hormone will not only affect sex drive but many other health problems as well.
As in my previous blog "Understanding Testosterone" we know how much an optimal level of testosterone is important.
Sometimes doctor also ask the one to have this foods to get a boost in testosterone levels as well. Its true that having vitamin D and Zinc into your diet will increase testosterone production in one male body.
Let's understand the foods which can be beneficial to boost testosterone production.
1. Egg Yolks
Egg yolks is the best source of main nutrients like, protein, Omega 3's, cholesterol which are the best combination help you to boost testosterone levels.
People use to afraid having egg yolks because of high cholesterol levels in egg, but this good cholesterol help boost in testosterone production.
Egg yolks have all the nutrition then egg whites, and protein as well to build lean muscle mass.
You can consume eggs every day, if you don't have any cholesterol related issues, else do recommend your doctor.
2. Ginger
We know that Ginger are used as many medical purpose and our grandparents always ask to have a small piece of ginger every day absolutely for some good sense. Studies also found that having ginger helps in Boosting T levels and fertility in men.
According to one study it was found that taking ginger daily for 3months Increased testosterone levels by around 17% in a group of 75male participants. The study also suggest that ginger also helps in sperm health and sperm count in men as well.
Study also find that having ginger Increases T levels and Antioxidants levels in rats.
3. Pomegranates
The red colour in pomegranate said that helps to increase the red blood cell count. Pomegranate have a lot of antioxidants and also said that, pomegranate have to capability to Improve sexual functioning, improve heart health and reduce stress levels.
A study have done for 14 days on 2012 and found that, pomegranate have the ability to improve testosterone levels in both male and female. In this study of 60 participants both male and female drank pomegranate juice And tested the testosterone levels in their Saliva three times a day. At the end of the study it was found that, 24% increase in testosterone levels in Saliva
They also have experienced improved mood and Better blood pressure levels.
4. Fish & Fish Oil
Eating fatty fish have high in omega 3 fatty acids, if a person cannot have enough fish, then they can have fish oil suppliment to complete get omega 3.
The United States Department Of Agriculture recommend to have sea food twice a week.
Getting enough omega 3 is not only good for hair and skin health but also have the capability to boost testosterone levels as we have discussed, how eggs are beneficial.
An animal-based study from 2016 indicate that fish oil can increase the quality of semen and the serum testosterone levels in dogs by improving their fatty acid profiles. A study in mice reported similar findings.
5. Plant Milk Or Dairy Products
We all know that milk or any dairy products have High levels of calcium levels as well as protein.
As plant milk have high in vitamin D which is needed for testosterone production. A study suggests that vitamin D is required to boost testosterone production.
We know that taking sun bath for 30-45 minutes per day can give you enough vitamin D but many don't have enough time to absorb the sun rays.
Though many plant milks or dairy products have vitamin d on it and can give you 25% of the daily vitamin D requirment or have vitamin D suppliment. It was said that to check the dosages of vitamin D.
It was always a controversy that having soy milk can affect testosterone, but soy milk can not affect testosterone levels according to study
The medical community is not convinced that vitamin D boosts testosterone levels in healthy people. A study from 2017, for example, found that the vitamin had no such effect.
6. Green Vegetables, Lentils, & Fortified Cereals.
Vegetable which are high in magnesium can increase the the testosterone levels. Such vegetables are kale, spinach, collard greens, turnip greens and mustard greens.
A study conducted on 2012, magnesium supplements are given to the atheletes for a month and found that increase in testosterone levels.
As like green leafy vegetables with magnesium, lentils also do have magnesium on it.
Not all but few break fast cereals are fortified with vitamin D as well, so that you can enjoy your cereal instead lf eggs. Start you day with fortified cereals with health and testosterone levels.
7. Onions
Onions are the good source of antioxidants and have many health benefits as well. Onions may support heart health and can be helpful for weight loss as well.
In a study it was found that onions have the capability to increase the lower testosterone levels. In 2012 a study with a rat, researchers found that a daily intake of fresh onion juice for 4 weeks significantly increased serum total testosterone levels.
Conclusion:
The above food can be beneficial for thos who are suffering low testosterone level and can improve your T levels. Though having this foods and not being in a healthy Lifestyle might not work on T levels. Incorporating in overall healthy diet can be in a healthy lifestyle. Avoid junk food because junk foods affect testosterone and overall health. Be active and do indulge in intens workouts.