Testosterone is basically a sex hormone which is found in human as well as in animals. Primarily, it is known as the male’s sex hormone but it is also present in the female body, in a small amount. In men’s body, this hormone is made in testicles and in women’s body, testosterone is made by women’s ovaries.
Testosterone plays a vital role in the production of sperm and usually, it is connected with the sex drive but it’s not the only field where testosterone is important. This hormone is also important for bones, muscles mass and blood cells production. That’s why the low level of testosterone can affect your health.
With age, testosterone in men may start getting decreasing. This condition is called Low T and it is normal in men after 30. Low T can be treated easily with medical treatment. Apart from medical treatment, there are some foods also available that can boost your testosterone. So, here are a few foods that increase Testosterone for men and women.
List of Foods that increase Testosterone
To boost lower testosterone, it is suggested to include vitamin D and zinc nutrients in your diet. For middle-aged men, it becomes mandatory to have a testosterone boosting diet. In case you have a low level of testosterone then it’s better to consume testosterone boosting food than to have supplements to increase testosterone.
So instead of consuming tasteless supplements, it’s better to pick healthier options and here they are.
You may not like its smell at the very first meeting but when you will come to know about its benefits then you will love to include it in your diet. Tuna is rich in Vitamin D which is one of the important vitamins for testosterone.
Researchers from Graz Medical University in Austria says, tuna can boost up the level of testosterone up to 90% and it also slashes the Sex Hormone-Binding Globulin (SHBG) that is a known libido-killing chemical. When you include tuna in your diet it’s always better to have a fresh one but canned fish can also help your testosterone to boost up.
2) Egg Yolk
Egg yolk is rich in vitamin D, protein, cholesterol, and omega-3s. Doctors suggest having one egg daily for good health. With many other health benefits, egg yolk has one more benefit- it improves sex drive in the male. Egg yolk has more nutrients in comparison of egg white so include it in your diet. The sunnyside up not only helps to boost testosterone but also build up muscles.
The Honey is a natural healer which helps us to improve our health in many ways. Honey is also a testosterone booster. It contains boron, a mineral that increases the testosterone level. It also has nitric acid which opens the blood vessels and open blood vessels are helpful in erection.
So, overall honey can boost up your manhood. Apart from these benefits, honey is also useful for building muscles and strengthen bones. A regular use of honey also offers you an improved thinking skill.
4) Cruciferous Vegetables
If you are a vegetarian and looking for some vegetarian food options to increase the level of testosterone then broccoli, cabbage, Brussels sprouts, and cauliflower are useful options for you. These vegetables come in the category of cruciferous vegetables.
Cruciferous vegetables have loads of vitamins and minerals along with indole-3-carbinol. Indole-3-carbinol reduces estrogen, a female hormone and makes testosterone more effective. When the level of estrogen gets low then testosterone can easily bind up with androgen receptors and improve your sex drive and muscle mass.
Asparagus is a perennial plant and vegetable and it is grown all over the world. It is low in calories and high in nutrient value. Asparagus contains Vitamin B6, Vitamin K, and Magnesium, etc. It forces testosterone to boost up. It’s an ancient herbal medicine that is used to improve the sex drive. According to few historians, asparagus was used even in the 2nd century to enhance male libido.
Bananas are known as a great source of energy. It’s a great food for gym freaks to build the muscles. One of its enzymes named bromelain also improves the level of testosterone. So, include banana in your daily diet for its endless benefits.
Oysters are one of the richest sources of zinc which help to increase the level of testosterone in men. The sea-super food also has protein, omega-3 fatty acids that is healthy for brain and heart with low saturated fats that mean an overall package of health.
It is suggested to consume when your body lacks in zinc. In lack of zinc, you may have a common cold and low sex drive and both of these issues can get resolved by including 10 milligrams of zinc in your daily diet. So for high libido, consume zinc and for that eat oysters.
You may not like the smell of garlic but its number of qualities can force you to add it to your plate. Garlic increases low T level. It has diallyl-disulphide which promotes the production of testosterone. The positive effect of garlic on testosterone has been proved in an animal study.
Garlic does not improve the low T level directly but one of its compound, allicin lower down the cortisol level. Like testosterone, cortisol is also produced in the adrenal gland. When cortisol’s production gets less and testosterone increases, you may have a high sex drive along with other benefits of testosterone.
This green, leafy vegetable is full of vitamins and minerals. As a child, you may hate this but as a grown up you will love to have it when you will come to know that it has proved effects on low T.
From a long time, spinach has considered as a natural way to increase the level of male sex hormone testosterone. It’s a natural source of magnesium, iron and vitamin B6 and all of them are good components to boost the level of testosterone.
9) Citrus Fruits
Citrus fruits like orange, lemon and others are very effective in testosterone boosting. Testosterone needs vitamin A for their production and citrus fruits are loaded with this vitamin. Moreover, citrus also decreases the level of cortisol and estrogen which again boost testosterone.
Apart from including the above mentioned foods that increase Testosterone in your daily diet, you also need to have a proper daily routine that includes exercise. It is also suggested to stay away from stress. Spending some time in the sun will also be beneficial for your testosterone and bones.
Do include these foods, or we must say super foods in your diet and see the wonders. If you have anything to say, do comment in the comment section below and we will be more than happy to answer all your queries.