The decline of testosterone levels is a very common phenomenon faced by men from all around the world. With age and various behavioural and health changes, the concentration of testosterone in the body starts to decrease, particularly after the age of 30. In fact, for every decade, the T levels drop by nearly 1%. Naturally, a man would try to adopt different means to boost their testosterone levels. One of the most common practices is to inject synthetic testosterone into one’s body. However, this process is expensive and can be quite harmful. Why not eat the right foods to increase your testosterone levels?
Of the natural methods to keep testosterone levels at a high concentration, consumption of testosterone boosting foods is undoubtedly the easiest, safest and most reliable way. Another popular method is the consumption of testosterone boosting supplements. Though this is also very effective, it involves a lot of dedication with regards to taking the right dosage everyday and making time to workout intensely. For some people, this might be a little difficult due to limitations in time or lack of energy at the end of the day. For them, a testosterone diet is the best option.
This write-up aims to bring you the various foods that help to boost testosterone levels in your body. In other words, these are basically the testosterone foods that you must be eating in order to ensure that your body maintains the amount of testosterone needed for maintaining a healthy and happy life. Before we get into that, let us what this powerful hormone is all about, how it is made by your body and what happens when you are low on T levels.
What is testosterone and how is it produced?
Testosterone is quite simply the main male sex hormone that is responsible for the growth, development and maintenance of the various characteristics of the male reproductive system. Furthermore, is also contributes to the other androgenic (male body) characteristics such as body hair, muscular and bone growth, sexual arousal and performance etc. It can be categorised as a naturally produced anabolic steroid in the body.
This hormone is chiefly produced by the gonads, the primary reproductive organs (testes in men and ovaries in women). Gonads are the driving force behind the various aspects of sexual intercourse and reproduction. Coming back to testosterone, men produce it in large quantities through the Leydig cells in the testes and women produce it in controlled quantities in the ovaries. For men almost the entire concentration of testosterone is produced by the testicles while a small amount is also produced by the adrenal glands. Basically, the hypothalamus located in your brain governs just how much testosterone your body needs and this is processed by the pituitary gland. The pituitary gland then signals the testicles to produce testosterone. Upon synthesis, this hormone flows through your body and participates in various important functionalities.
Benefits of testosterone
It should be clearly understood that testosterone is a very powerful hormone. While is primarily an androgen, it also has various anabolic characteristics that make it so critical in the proper functioning of a man’s body. Maintaining optimal levels of testosterone is associated with a wide variety of health benefits, making it crucial for a man to maintain it. Let’s see what the T hormone has to offer:
Maintains the proper health of the cardiovascular system
Testosterone helps in the synthesis of red blood cells (RBCs) in the bone marrow. These RBCs carry fresh oxygen to the different parts of the body. This aids the heart in its pumping process as there are no complications within the bloodstream to hinder the functioning of the heart.
Growth of lean muscle mass
For bodybuilders, the challenge is not just to grow muscles in terms of size and strength, but to also ensure that the body doesn’t gain fat. The release of testosterone leads to rapid growth in muscle mass combined with functionalities that help to shed fat. In addition, the supply of testosterone and oxygen rich blood helps the body to participate in higher intensity workout sessions. As such, you can burn more fat.
Helps in the production of semen
High levels of testosterone in the body aids in the production of the seminal fluid which acts as a medium for sperms released from the testes. More semen contributes towards a higher volume of ejaculation on orgasm.
Increased strength of the musculoskeletal system
Optimal levels of testosterone in the body help to improve the bone density. As you age, your bomewrun the risk of developing osteoporosis, a serious condition which makes the bone surface porous, thereby losing their strength. The presence of testosterone helps in avoiding this condition and retains the strength of the bones.
Better sex drive and sexual performance
High levels of testosterone in men is associated with a high libido and good performance in the bed. In addition, you can get sexually aroused in am easier way and can have sex with higher sexual stamina.
Proper functioning of the brain
Good amounts of testosterone is linked to healthy brain activity. In fact, having optimal levels of testosterone as you age helps to prevent the risk of Alzheimer’s disease.
Promotes good mood
The release of testosterone is associated with good self-esteem and confidence levels. In addition, this hormone helps in keeping anxiety and depression away. This helps in inducing a sense of well-being.
Symptoms of low testosterone levels
As it is pretty evident by now, a man’s body requires the production of testosterone in order to function well. Declining levels of testosterone can lead to a wide range of health issues that would usually need immediate attention. Given below are some of the usual symptoms of having low T levels in your body. Take note of these and consider boosting your test levels immediately if you nod to any of these:
Low sex drive
High levels of testosterone is associated with increased libido in men. With a decline in the natural T, men tend to experience a drastic drop in their desire to have sex. Furthermore, there is a lack in sexual stamina.
While low testosterone levels are not a direct reason for erectile dysfunction (ED), they do help in maintaining a solid erection. This is due to the fact that the release of testosterone aids in signalling the brain to produce nitric oxide (NO). Nitric oxide is a well-established vasodilator, meaning that it expands the blood vessels and facilitates the free flow of blood throughout the body. With low T, there is no provision for the synthesis of nitric oxide and as such, you experience difficulty in having an erection.
Low seminal discharge
The amount of semen that you ejaculate decreases with declining levels of testosterone. As such, your sperms tend to have limited mobility as semen is the medium through which your sperms are ejaculated from the penis.
You tend to feel drained out all the time and your body naturally falls into fatigue.
Loss of muscles
One of the most prominent signs of low testosterone, your muscles turn saggy and lose their size and shape with low testosterone.
Presence of unwanted fat in the body
With lesser muscle mass, your body basically gives more space for fatty deposits to occur. In other words, your muscles are replaced with fatty areas and subsequent gain of weight.
The various ill-effects of low testosterone affects you drastically on a physical level. As such, your self-confidence and joy takes a hit.
Reduced strength of the musculoskeletal system
As mentioned, low T levels tend to decrease bone density and make it porous, increasing the risk of osteoporosis. As a result of this, the core strength of your musculoskeletal system drastically decreases.
Brain activity and efficiency decreases
High levels of testosterone helps in protecting the brain against conditions such as Alzheimer’s disease. With a decrease in this hormone, your brain becomes more vulnerable to developing such conditions and turning less active.
Low RBC count
Recent studies have established that low testosterone levels is linked to low count of red blood cells (RBCs). As such, low T possesses a high risk of anaemia.
As we have seen, the lack of optimal presence of testosterone in the body leads to a multitude of serious health issues. Moreover, these issues tend to worsen as you grow older and you face even further decline in your testosterone levels.
In such cases, it is mandatory that you need to adopt measures to deal with your declining testosterone levels. As mentioned previously, taking a testosterone diet is arguably the best means to upgrade your low T levels. There are various testosterone foods that are the best ways to boost your testosterone levels in a naturally progressive way. These foods are the most worthy additions to a healthy and nutritious diet that would surely increase your testosterone levels to a great extent:
18 Best Foods to Boost Testosterone Levels
The yolk of the egg in particular is noted for being a rich source of various nutrients. Particularly, it has a high content of vitamin D. This helps in triggering the vitamin D receptors located in the testes. As such, the testes participate in an enhanced synthesis of testosterone. In addition, the nutrients in egg yolk also help to aid in the free flow of this androgenic hormone throughout the body.
Tuna is often noted as one of the healthiest seafood along with salmon and sardine. Among these, tuna has a particularly high content of vitamin D and Omega 3 fatty acids. Add the fact that it is rich in proteins, and you have got one of the best foods to boost testosterone levels, burn fat and gain massive muscle gains.
Toned milk fortified with vitamin D
Milk is any day recognised as a glass of goodness and high nutrition. Apart from having proteins and multiple essential minerals, the milk fortified with vitamin D is a great source of food to boost your testosterone levels and gain muscular strength. Moreover, milk’s calcium content make it excellent for promoting bone health.
Zinc is one of the most important essential macronutrients and oyster is the best source of zinc among foods. There is absolutely nothing that contains as much zinc as oyster. This makes it an amazing aphrodisiac and T booster. It is an ideal sex food.
These humble seeds are an excellent source of both zinc and magnesium. We have already mentioned how potent zinc is when it comes to enhancing your testosterone levels and sexual performance. Magnesium plays a vital role by promoting the functionality of zinc. In addition, magnesium in itself is responsible for hundreds of biochemical reactions in the body. As such, it acts as a catalyst to help govern the biochemical generation of testosterone in the testicles.
Yoghurt is a great source of protein. This helps in the anabolic gains that testosterone achieved in itself. In addition, yoghurt is also full of probiotic bacteria. This assists in the biochemical reactions that give rise to the synthesis of testosterone in the testicles and adrenal gland.
Both coconut water and coconut meat are known for their rich content of various important minerals. It is also known to be a rich source of various saturated fats. This form of fats come with various health benefits. They boost testosterone levels, help in managing the blood cholesterol levels and also boost your body’s rate of metabolism.
Minced red meat
Consuming meat in minced form has various benefits. This form of processing has various useful fats and proteins which effectively boost testosterone and contribute in muscle growth.
The active chemical compound found in parsley is apigenin. This potent organic compound is supremely effective in triggering the testicles to produce testosterone. In addition, it also helps to manage blood pressure. As such, it also facilitates the flow of testosterone throughout the body.
Coffee is known to be a powerful stimulant which promotes your physical and mental energy. It also aids in the shedding of fat and though debatable, has been established as a testosterone boosting food source.
This is one of the most powerful foods for boosting testosterone in the body as it causes a pretty high amount of increase. In addition, it promotes high sex drive and good sperm count.
Raisins are high in boron content. Additionally, they contain a strong antioxidant known as resveratol. Both boron and resveratol are associated with high levels of testosterone generation and lowering of estrogen in men.
Shrimp is great for lean protein content and vitamin D, which is super effective in boosting testosterone levels. In addition, it also promotes blood health, thereby improving sexual characteristics in men.
Not really a favourite among foods, but cabbage contains a chemical known as indole 3-carbinol (IC3), which is a powerful testosterone booster. It also reduces estrogen levels in men and helps in maintaining food brain health with age.
It works very similar to cabbage as it is rich in IC3, and as such, boosts testosterone and lowers estrogen. Furthermore, it contains many vital nutrients and is great for the heart.
An excellent anti-inflammatory agent, ginger helps to treat muscle soreness, and reduces blood sugar and lower. It is also an amazing testosterone boosting food.
Extra virgin olive oil
This oil is one of the best foods to improve testosterone levels in your body. It is often classified as a super food due to its many health benefits.
A known aphrodisiac, it boosts your sex drive and also helps in purifying your blood. This leads to better erections. In addition, it provides a huge boost to your testosterone levels.
It is immensely crucial for the male body to maintain high testosterone levels as they age. It is a natural tendency for the body to slow down the generation of this powerful sex hormone with many benefits, and it is up to you men to make sure that your T levels stay high. What better way then to enjoy foods that naturally enhance and maintain your testosterone levels?
The best part is that the foods that increase testosterone have many other impressive health benefits and most of them are very common inclusions to a person’s regular diet. Food is love, and as a man, you should absolutely relish the delicious testosterone diet foods to make your aging a healthy, happy and enjoyable process.