What Is Testosterone:
Testosterone is a sex hormone in males that plays an important role in muscle mass, bone health, fertility, sperm count & sexual function.
Testosterone is produced in man organ called testicles& its level can be measured by taking blood samples & the test is known as the serum testosterone test. A normal testosterone reading falls between 300-1000 nanograms per deciliter (ng/DL).
What Causes Low Testosterone Level
One of the most common reasons behind low testosterone levels is age after the age of 30 the natural process of fall in testosterone level commonly starts. There are various other reasons also behind the fall in testosterone level.
Here are some causes of Low Testosterone Level
- HIV / AIDS
- Smoking Cigarette
- Drinking Alcohol
- Kidney Failure
- Infection of injury in testicles
- Steroid Abuse
- Head injury & much more.
Signs of Low Testosterone Level:
There are various common signs of low testosterone. Here are some common Signs of Low Testosterone.
- Hair fall
- Difficulty in erection
- Fall in semen volume
- Lesser sex drive
- Mood swings
- Sleeping problem & much more
You can check our detailed blog on 10 Signs of Low Testosterone Level to know more signs of low testosterone.
Top 10 Testosterone Boosting Foods
People with low testosterone level may be able to raise this testosterone level by following a healthy lifestyle, exercises, good nutrition, and a healthy diet & by avoiding alcohol & drugs consumption can help you again to boost your testosterone level naturally.
Trying these Testosterone Boosting Foods may help a person with a low testosterone level.
1. Fatty Fish
Fatty fish can be beneficial testosterone boosting food for you as they are rich in Omega-3 Fatty Acids. A person can also take Omega-3 or fish oil supplements to fulfill their fatty acid level.
According to a study fish oil can improve the quality of semen.
You can simply take Omega-3 from some fishes like herring, salmon, trout, sardines, etc or you can take omega-3 supplements also.
For centuries ginger has been used for various medicinal purposes. According to research, ginger is a good testosterone boosting food that may improve fertility in men.
According to a study eating raw ginger or ginger supplement for 3 months continuously can increase your testosterone level by 17% approx.
Eggs are a good source of protein, healthy fats & minerals called selenium which works as an antioxidant also.
Selenium may also help in improving testosterone production in our body.
There is no proper study available that shows eggs help in increasing testosterone levels.
Eggs are high in protein, very nutritional, helpful in weight loss & have various health benefits also. So adding them to your diet can be beneficial for your health unless you don’t have any allergy to them.
Pomegranate not only helps in boosting testosterone levels but has various other health benefits also.
A result from a 2012 study indicates that pomegranate may boost testosterone in men & women. 60 participants drank pure pomegranate juice for 14 days & after testing testosterone levels in their saliva 3 times per day it was found an increase in salivary testosterone level by 24%.
Pomegranate is not only good testosterone boosting food but may also improve your mood & blood pressure.
Coconuts contain healthy saturated fats, fatty acids required for hormone production help in improving testosterone level, helpful in weight loss & much more.
Oysters are high in zinc which is good for sperm health & reproductive function also. A person with severe zinc deficiency can develop a problem called hypogonadism in which our body does not produce enough testosterone.
Add food rich in zinc will be good in such conditions. But don’t forget excess consumption of anything can be harmful.
Almonds are high in zinc which is good for improving low testosterone levels. Adding foods rich in zinc can be helpful in improving testosterone levels. But don’t forget excess consumption of anything can be harmful.
I prefer Naturoz California Almonds because of their high fiber content & its gluten free.
Onions are a good source of antioxidants & various nutrients. Onions have various health benefits like may help in reducing inflation, good for digestion, may help in lowering blood sugar level, good for reducing acne, skin infection & may help you in improving testosterone level.
9. Vitamin D
Vitamin D is an essential nutrient as according to a study it may improve testosterone levels in men. The best way to get Vitamin D is sun but it’s not possible for everyone to spend time sitting under the sun adding Vitamin-D-rich food to your diet will be a good substitute.
There is no proper evidence available that shows Vitamin-d helps in increasing testosterone levels. But getting enough Vitamin D is good for overall health.
10. Leafy Green Vegetables
Green vegetables such as spinach, kales, etc. are high in magnesium which may be helpful for you to increase your testosterone level.
A study shows taking a magnesium supplement for 4 weeks resulted in an increase in the level of testosterone participants who are athletes.
Foods such as beans, lentils, nuts, whole grains, etc are some of the good sources of magnesium.
Testosterone levels in men start falling commonly after the age of 30 but sometimes it starts falling before the age of 30 also due to various reasons like smoking, drinking alcohol, HIV, Aids, Pollution, due to unhealthy diet & much more. But in some conditions testosterone level can be improved by following a healthy lifestyle, a healthy diet, and proper nutrition & by exercising also. Eating these testosterone boosting foods may help you in improving your testosterone level.
A person experiencing signs of low testosterone level should consult a doctor. If you don’t know the symptoms of low testosterone you can also check our blog on 10 Signs of Low Testosterone.
For more sources of protein, you can also check our blog on 18 Delicious & Healthy Sources of Protein.
Subscribe to our YouTube channel for delicious & Healthy Recipes.