November 10th, 2015
Testosterone is an important male sex hormone that affects many important male sexual functions, in addition to significant effects on muscle, bone health, mood, concentration, and sense of well-being. Most men lose testosterone as they age, and although testosterone supplements are available, they are not recommended for everyone who is experiencing age-related decline in testosterone levels. There are side effects associated with testosterone replacement therapy and the long-term risks are unknown. There are, however, a number of foods that can potentially boost testosterone levels.
Studies have demonstrated that vitamin D, an important nutrient that is necessary for absorption of calcium and for bone health, also increases testosterone levels in men. Research demonstrated a link between vitamin D deficiency and low testosterone. A good source of vitamin D is milk that is fortified with vitamin D. Milk also has protein and calcium, necessary for bone health. Another source of vitamin D that is convenient and inexpensive is tuna, whether it is fresh or canned. One servicing of tuna contains the daily recommended amount of vitamin D. Other good sources include salmon and sardines. Egg yolks contain vitamin D and cholesterol. Although men should watch their cholesterol, it is safe to eat one egg each day if there are no current cholesterol problems. Liver is a good source of vitamin D.
Another nutrient that can help maintain adequate testosterone levels is zinc. It’s found in several foods, including shellfish, oysters, and beef. Both zinc and vitamin D can be found in white beans, black beans, and kidney beans. Zinc is also found in almonds, and almond consumption in your diet can help increase testosterone production. Other sources of zinc include oats, which also contain L-arginine, an important amino acid.
Honey contains boron, which is a mineral that may improve testosterone production. Asparagus contains several important nutrients for production of testosterone, including potassium, folic acid, and vitamin E. Bananas contain an enzyme, bromelain, which can boost testosterone levels. Researchers in Hong Kong found that eating a bunch of red grapes each day can improve testosterone levels and sperm motility.
There are several foods that may lower levels of estrogen, which improves testosterone response in men, making it work more effectively. Some foods that lower estrogen include spinach, cabbage, and citrus fruits. Other foods, including garlic and citrus fruits, reduce the levels of the stress hormone cortisol, which also increases the effectiveness of testosterone in the body.
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