Testosterone is about virility and vitality. It is the origin of manhood. There are testosterone boosting foods for men that can provide a natural boost of the hormone.
Produced primarily in the testicles, testosterone helps maintain a man’s sex drive, facial and body hair, sperm production, red blood cell production, muscle mass and strength, fat distribution, and bone density. Testosterone levels usually peak during adolescence and early adulthood. However, as a man ages, his testosterone level slowly dips, normally about 1% per year after age 30 or 40.
Men experience many symptoms that are indicative of lower testosterone. They include:
Emotional changes, such as a decrease in self -confidence and motivation, sadness, or depression
Physical changes, such as reduced muscle bulk, increased body fat, and tender or swollen breasts
Changes in sleep patterns
Changes in sexual function, such as fewer spontaneous erections and reduced sexual desire
It is important to determine whether low testosterone levels is due to a disease, such as hypogonadism, or is simply due to aging.
Recently, however, many doctors are finding themselves talking to an increasing number of men about low testosterone. Men as young as 30 years old are exhibiting signs of low testosterone, such as fewer erections on waking, brain fog, and reduced libido. In fact, one study found that men with lower testosterone are at a higher risk of death due to heart disease and other complications.
Since this hormone is produces in the testes, letting things hang loose, relaxation, and exercise can help improve the situation. Alternatively, men can get their morning glory back by eating testosterone boosting foods.
Testosterone Boosting Foods
Great sex begins before a man steps into the bedroom. This does not mean foreplay. Rather, it is about food. Filling one’s plate with the right food can play a big part when it comes to after dinner activities. While many people know about aphrodisiacs like dark chocolate and oysters, few men know that certain foods can significantly increase their testosterone.
According to U.S. census data, more than 13.8 million men over the age of 45 suffer from a deficiency in this important male sex hormone.
The following are list of foods that can boost testosterone naturally:
Spinach and Broccoli
Although testosterone is not in the foods people eat, certain foods do contain elements that help the body to produce this important male hormone. Cruciferous vegetables, such as spinach and broccoli, are good for men who want to boost their level of testosterone. Refined carbohydrates are a man’s worst enemy. Men with low testosterone should also avoid over-consumption of fiber.
The nutrients in spinach and broccoli act like a natural steroid. Despite its association with Popeye, spinach is not usually associated with testosterone increase. However, according to findings by the Biological Trace Element Research, spinach has high levels of magnesium, which can significantly boost testosterone in athletes and sedentary individuals.
Shellfish are an excellent source of iodine, calcium, zinc, iron, selenium, and potassium. However, the creamy flesh of oysters can work wonders for men with low testosterone. It stands apart in its ability to protect against prostate cancer and raise testosterone levels. Most people do not eat oysters regularly, but eating five oysters twice a week can transform a man’s life.
Oysters are rich in zinc, an essential mineral needed for the production of testosterone. In fact, an increase in zinc intake can significantly raise a man’s testosterone level in just six weeks.
Tuna is low in calories, high in vitamin D, and good for heart health. No matter how one chooses to prepare it or eat it, including this fish in one’s diet is an excellent and natural way to elevate one’s testosterone levels. A single serving of tuna is enough to fulfill one’s vitamin D requirement every day.
Vitamin D3 supports testosterone production. Studies show that it can increase the levels by up to 90%. However, moderation is the key. A single can of tuna is enough to provide the recommended daily amount. Too much omega–3 fatty acids or vitamin D supplements can increase the risk of some health problems. It is also important to be aware of the fish quality to avoid eating tuna with heavy metals, such as mercury and PCBs.
Some call it the biblical forbidden fruit. According to the International Journal of Impotence Research, 47% of impotent males experienced improvements in their condition after a daily glass of pomegranate juice. Men do not need a talking serpent to tell them that is a good thing.
Even more noteworthy are recent research findings showing this red fruit can improve sperm quality, boost testosterone, and increase mood and sex drive in both sexes. This superfood is rich in antioxidants that boost blood circulation and decrease inflammation. Research findings by the Queen Margaret University in Edinburgh show that testosterone on average increased by 24 percent.
Eating grapes is an excellent way to boost blood testosterone concentration because of its resveratrol content. In one study, researchers found that repeated resveratrol intake elicited an increase in the concentration of blood testosterone, sperm motility and sperm count. One can eat grapes alone or include them in salads and sandwiches to add flavor.
Other testosterone boosting foods include:
In conclusion, men suffering from low testosterone can also take natural testosterone boosting supplements to promote production. These supplements use botanicals and herbs to support optimal testosterone levels, thereby promoting muscle growth, strength gain, and performance.
Learning that one’s testosterone is low can be unsettling. However, it is not a reflection of one’s manhood. Eat testosterone boosting foods, consider quality natural testosterone booster supplements and you should be just fine.