Did you know that low levels of testosterone are becoming very common in our societies and the world at large today?
Testosterone is a hormone – one of the most important hormones needed for maturity and reproduction in males. It has several other functions in various systems of the body, like the central nervous system, the endocrine, the circulatory and the reproductive systems.
During puberty and maturity in males, testosterone is very much implicated in the growth of facial hairs, hairs on chest, arms and legs, and in the build up of muscle mass. It also propels certain behaviors such as dominance and aggression. Moreover, this hormone is a core necessity for reproduction, as it is what propels erection.
It is a fact that the level of this hormone reduces with increase in age. But lately, even men of 35 years are being diagnosed with hypogonadism (low levels of testosterone).
What can we do to tackle this problem on our own? The very essence for this article!
Keep reading to find out seven testosterone-building foods that can help ensure that your hormone levels are healthy and normal.
Testosterone-building foods you have been blind to
It is true that increasing age can lead to decreasing levels of this hormone. Notwithstanding, incorporating the following into your meals, can go a long way in maintaining healthy levels of the hormone.
Whole eggs
Dennis Njoroge from Health Reporter says whole eggs are rich sources of cholesterol, fats, selenium and aspartic acids. These are all implicated in the formation of testosterone. Cholesterol for instance is a major testosterone building block.
Although we are still medically advised that unhealthy levels of cholesterol should be avoided, it is still beneficial, for example in this. Except you have health problems relating to high cholesterol levels, including whole eggs in your diets should become your regular practice.
Fatty fish
Fatty fish are high in vitamin D3 and also contain Omega-3 fatty acids. These are very good nutrients for testosterone production and longevity in general.
Research has linked low levels of vitamin D with low testosterone levels in men. Fatty fish like tuna and salmon are natural, and healthy sources of this vitamin. Incorporating them into one’s diet can help greatly in improving and maintaining healthy levels of testosterone.
Moreover, there’re also studies stipulating that there’s a link between low fatty diets and low levels of testosterone. Although certain fats are unhealthy and we all are trying to cut down on these, omega-3 fatty acids are highly needed by the body, and being a testosterone builder, it should definitely be part of our diets.
Leafy vegetables
The thing about leafy dark green veggies is that they are rich in magnesium and antioxidants. Research has shown the relationship between magnesium and high levels of testosterone.
These veggies also contain antioxidants that help to decrease the levels of free radicals causing oxidative stress. How does this work?
Oxidative stress results in decreasing testosterone levels. Hence, introducing more antioxidants and help promote optimal levels of the hormone.
Spinach and broccoli, should be incorporated into duets from a gender age, to ensure healthy levels of the hormone all through life.
Avocados
Rich in folic acid and vitamin B6, research has revealed the relationship between avocado and healthy levels of testosterone. The B vitamins are testosterone builders and also contain antioxidants.
Also, some studies show that avocados contain the element called Boron, and this boron is thought to influence metabolism of testosterone, resulting in higher levels of testosterone in the body.
Onions and garlic
If you’re looking to ensure healthy levels of testosterone, then you should start incorporating these in your diets. Apart from the fact that they also contain antioxidants, these substances are rich in diallyl disulfide; a substance that is implicated in the synthesis of testosterone.
Moreover, garlic contains allicin.
Allicin has been shown to reduce the levels of cortisol in the body. This cortisol is thought to be an antagonist of testosterone. Having less of it gives room for more levels of testosterone.
Cherries and berries
Sounds nice right?
Yes, they are also rich in antioxidants, particularly flavonoid antioxidants. These flavonoids are implicated in the protection of the cells that produce testosterone. With more cherries and berries, one is sure to have higher levels of testosterone, via increased synthesis and deceased oxidative stress.
These fruits can be incorporated as middle day snacks and desserts. Their health benefits are enormous.
Oysters
Interestingly, sea foods such as oysters and shellfish are rich sources of omega-3 fatty acids, zinc and magnesium. As seen earlier, magnesium and omega 3 fatty acids favor optimal levels of testosterone. Zinc also does.
Although zinc supplements are not officially used in the management of hypogonadism, zinc is seen to be beneficial in the building up of muscle mass, increasing physical performance and testosterone levels. For this reason, consumption of foods rich in zinc is highly encouraged.
Testosterone killers
While looking to increase the levels of testosterone, it is important to avoid or decrease the consumption of foods that may be working against your efforts by decreasing the levels of this hormone.
Some of them include:
- Processed foods
- Alcohol
- Vega tale oils and soy
- Trans fats
- Walnuts
- Almonds
- Sugar backed goods, etc.
Final thoughts
Certain foods have been shown to be helpful in ensuring healthy levels of tthe hormone, testosterone. These foods should be incorporated into our meals and eating patterns from a young age, to even avoid hypogonadism in the first place.
Also, certain other foods have been shown to be implicated in the reduction of the levels of this hormone. For one looking to increase testosterone levels, intake of these foods should be greatly reduced or even avoided.
Nevertheless, before taking a drastic decision on diets, it is very important that a health professional is involved. This is in order to be monitored and advised accordingly, as certain foods that may be indicated for testosterone building, may be contraindicated in the presence of other health problems.
David Tobin did his degree in psychology at the University of Hertfordshire. He is interested in mental health, wellness, and lifestyle.
