Testosterone is a male sex hormone responsible for sexual function, bone health, muscle mass, and fertility. But, every year, the testosterone level declines by 1% to 2%. Therefore, the older you get, the lower the testosterone production in the testes. Lifestyle, medical issues, and other factors can also affect the level of this hormone. If you have low testosterone, you may want to find ways to increase your T-levels or consume foods that encourage its production. Here, we will look at great food options for boosting testosterone.
1. Ginger
Ginger has been used for cooking and treating sickness for a very long time. It’s not surprising that new studies show that it can also help with fertility in men. In a 2012 study done on 74 adult male participants with fertility problems, it was discovered that a daily intake of ginger supplements for 3 months boosted testosterone levels by almost 18%. The study also suggested that it could improve sperm health.
2. Pomegranates
Aside from having antioxidants that can promote heart health and reduce stress levels, pomegranates are known to help in sexual function and fertility. In a 2012 study, it was found that pomegranates can increase testosterone levels in men and women. In the study, 60 healthy participants were asked to consume pure pomegranate juice for 2 weeks. Their testosterone levels were checked using their saliva 3 times a day. At the end of the study, researchers discovered that there was an average 24% increase in testosterone levels.
3. Green Leafy Vegetables
Green leafy vegetables such as Swiss chard, spinach, and kale have high magnesium content. This mineral can increase the testosterone levels in the body. Authors of a 2011 study discovered that taking magnesium supplements for 1 month caused an increase in testosterone among athletes and inactive participants. However, there was a higher testosterone increase for the athletes. Aside from green leafy vegetables, nuts, seeds, whole grains, beans, and lentils are also rich sources of magnesium. Hence, they can be great for boosting your testosterone levels.
4. Fatty Fish and Fish Oil
The US Department of Agriculture recommends consuming seafood twice a week if you want to increase your testosterone levels. Eating fatty fish can be more helpful since they have a lot of omega-3 fatty acids. Fatty acid levels can also be increased when you take omega-3 supplements or fish oil. A 2016 animal-based study, stated that fish oil can boost serum testosterone levels and semen quality in dogs. The same findings were seen in mice.
5. Onions
Onions offer a lot of health benefits such as making the waistline smaller and helping the heart. Onions also have a lot of antioxidants and nutrients, which offer great benefits such as boosting testosterone level. According to a 2012 study done on a rat model, experts discovered that consuming fresh onion juice every day for 4 weeks increased serum testosterone levels significantly. But, the effects on humans warrant further research.
Eating the above-suggested foods can help increase and maintain your testosterone levels. It helps to combine these foods with regular exercise, get adequate sleep, and lower stress levels for optimal results.
