Since humans became aware of testosterones, they have been trying various techniques to increase their levels. Testosterone is a sex hormone found in both men and women and plays an important role in fertility in women and sexual functioning in both genders. These hormones also contribute to various bodily functions, such as maintaining bone density and gaining mass volume.
Testosterones are available in large amounts in men as compared to women, which also help to enhance sexual ability. According to the researchers, some specific can help to increase the testosterone level in the human body that we have discussed below.
Do a Specific Diet To Increase Testosterone
The food you consume may impact the level of testosterone in the human body. Otherwise, there can be various reasons that can increase or decrease the male sex hormones depending upon the quality of life the individual is pursuing. In males, the testosterone level ranges from 300 to 1000 nanograms per deciliter of blood, which is considered good.
Some studies have also found that the person consuming excessive alcohol or suffering from obesity has comparatively lower testosterone levels. Therefore, it is recommended to follow a healthy lifestyle to avoid these issues and to gain a hormone level above 300. Here, the type of food you consume plays an important role in achieving your goal.
Again, you have to note that there is very limited research available that indicates that foods can increase testosterone levels. Based on such studies, here is a list of food items that can help increase sex hormones in the human body.
Top 10 Food Items That Can Help Boost The Testosterone Level
1. Oysters
Oysters are a great way to increase your testosterone level by 52% due to the presence of various minerals. It is the complete package of zinc and other minerals that can help to boost testosterone production in the body. So, including oysters in your daily diet can help to maintain the optimal sex hormone level for both males and females.
2. Onion
When it comes to vegetable consumption to increase the testosterone level, onions come in the first position. Though very little evidence is available in this regard, according to 2019 studies, onions are a great source of several nutrients, including zinc and magnesium. These nutrients help to increase antioxidant activities and raise the overall production of testosterone.
3. Fatty Fish
Another food item that is considered to level up testosterone production is fatty fish. Fatty fish or fish oil are a great source of omega-3 fatty acids, which support the increase of sex hormone levels. Additionally, it also helps in maintaining heart health and bone density.
4. Lean Meat
Similar to fatty acids, lean meat is also a rich source of low-fat protein that can boost testosterone levels by 52%. Besides these, the protein available in lean meats also supports muscle growth and provides energy to the body. When you decide to implement this in your diet, make sure to choose low-fat meat to avoid saturated fat intake.
5. Ginger
Ginger is also one such food item that is popular among people to increase their sex hormone levels. Even this spice has been used for medical and culinary purposes for centuries and has shown tremendous results. In the same way, some studies have also proven that consuming ginger extracts can help increase testosterone levels by 52%.
6. Pomegranates
Just like onions, some fruits also contribute to the production of sex hormones in the body. One such fruit is pomegranates, which provide antioxidants in the body and improve fertility and sexual functioning. Additionally, consuming pomegranates every day can support heart health and keep you away from stress.
7. Green Leafy Food
The food such as spinach and Swiss chard are rich sources of minerals like iron, zinc, and magnesium. These minerals promote antioxidants in the body that help to accelerate testosterone production. Besides these benefits, green leafy food also provides an overall balanced diet while providing various nutrients that are needed to maintain a healthy body.
8 Pumpkin Seeds
Again, pumpkin seeds are a rich source of zinc and magnesium, which can increase the level of testosterone. Besides this, they are also helpful in maintaining healthy hormone levels while maintaining overall health. So, if you are in search of hormone boost food items, then pumpkin seeds can be your choice.
9. Eggs
Till now, you must have understood that proteins are essential for accelerating the production of testosterone up to 52%. And here, what can be better than eggs to fulfill your protein requirement as per your goals? Apart from this, it also provides essential fats that are again helpful in increasing the male sex hormones.
10. Brazil Nuts
Besides opting for the main food items of your daily life, some nuts and seeds are also beneficial in increasing your testosterone level. Here, Brazilian nuts can be your choice, or you can opt for minerals like selenium to fulfill your mineral needs. These minerals help to increase the testosterone level by 25% by maintaining optimal hormone health.
Food To Avoid To Maintain Testosterone Level
Apart from maintaining a healthy diet, you must also avoid packed and processed food that contains less nutrient content. Besides this, it is also recommended to avoid the consumption of alcohol to maintain the testosterone level as required. Following all these diets can help you to maintain optimal hormone health and contribute to overall well-being.
Final Words
Increasing the testosterone level is a big concern among people, especially men because it helps to improve sexual functionality. To achieve this goal, many people prefer to implement various techniques and tactics, which include food choices. Though there is very little evidence available that food may increase sex hormone levels, it is also a vital part of this field.
Therefore, you must choose the food items that increase the testosterone level in a natural way. Besides, these food items also help maintain overall health, which includes improving heart disease and bone density.
References
- Bhasin S., Hatfield D.L., Hoffman J.R., Kraemer W.J., Labotz M., Phillips S.M., Ratamess N.A. Anabolic-Androgenic Steroid Use in Sports, Health, and Society. Med. Sci. Sports Exerc. 2021;53:1778–1794. doi: 10.1249/MSS.0000000000002670. [PubMed]
- Hackett G., Kirby M., Edwards D., Jones T.H., Wylie K., Ossei-Gerning N., David J., Muneer A. British Society for Sexual Medicine Guidelines on Adult Testosterone Deficiency, with Statements for UK Practice. J. Sex. Med. 2017;14:1504–1523. doi: 10.1016/j.jsxm.2017.10.067. [CrossRef]
