15 foods to increase testosterone in a natural way.
A shortage of this substance can lead to health and memory problems in men and women.
Testosterone is a hormone that is associated with masculinity and optimal sexual performance, mainly because it predominates in men. and optimal sexual performance, mainly because it predominates in men, although women also have less of it. It is a natural steroid, an androgen hormone and is produced in the testes and ovaries.
From the age of 30, the production of testosterone begins its decline, and around the age of 70 it has a definitive cessation. However, there are people who, even after the age of 60, do not show a decrease in testosterone. Low testosterone production is associated with the loss of libidoerectile dysfunction, low mood and problems with concentration and memory.
Foods to increase testosterone
Some foods help to increase testosteronewhich, together with a healthy lifestyle, can improve our overall well-being. Below you can find a list with these beneficial foods for increasing testosterone.
1. Honey
Honey is a delicious food that has many healthy properties. One of its main characteristics is that it contains boron, a mineral that is linked to the production of testosterone.a mineral that is linked to high levels of testosterone and nitric oxide.
The latter component is a neurotransmitter that has a vasodilator function. has a vasodilator functionallowing a better fluidity in the blood vessels by relaxing them and allowing a greater entry of oxygen and blood, which allows to improve the strength of erection.
2. Pomegranate
Another delicious food, although not widely consumed, is the pomegranate. This fruit has been used for centuries for its health benefits, because it has a large amount of antioxidants, vitamins and minerals..
According to recent research, one glass of pomegranate juice a day can increase testosterone levels by 16-30%. This has consequences on both energy level, positive mood and increased libido. Now, because of its properties, it is always better to eat the whole food than to make a juice.
3. Cabbage
Cabbage is a very popular vegetable and presents several healthy properties, as you can see in this article: "12 benefits of cabbage for your health".
Studies show that cabbage helps prevent cancer and it contains indole-3-carbinol, which reduces the levels of the female hormone estrogenmaking testosterone more effective.
4. Asparagus
Asparagus is a very nutritious and healthy food, besides being considered an aphrodisiac food. They contribute to the correct production of testosterone.Thanks to folic acid, vitamin E, and potassium. In addition, they favor the release of histamine, which is involved in the ability to reach orgasm in both men and women.
5. Garlic
Garlic acts as a natural Viagra. According to research from the Albany College of Pharmacy (United States), the subjects in this study who ate garlic improved their blood pressure and their production of nitric oxide (NO). It appears that the combination of garlic and vitamin C triples NO levels. In addition, garlic contains allicin, a compound that reduces levels of the stress hormone cortisol and improves the availability of testosterone in the body.
6. Nuts
Nuts are notorious for being fattening because they are a high-calorie food with a high fat content. However, they are very healthy, and the fats they contain are of the healthy type. Walnuts are also rich in vitamin E, which promotes an increase in testosterone.
This nut contains the amino acids L-arginine and L-citrulline which increase nitric oxide levels and thus blood pressure. Again, a key food for improving sexual performance.
7. Onion
Another food that helps increase testosterone is onion. According to some studies, if consumed frequently, it can increase its production by up to 300%. The onion also improves sexual performance thanks to its contains keratinwhich increases the body's production of nitric oxide.
8. Olive oil
Olive oil is a key element in the Mediterranean diet and, as some studies have shown, it can also be key to increasing testosterone. Research in which participants consumed the liquid gold of Mediterranean gastronomy every day for three weeks showed how participants improved their testosterone levels by 17% to 19%.
9. Eggs
Eggs are a complete source of amino acids. are a complete source of amino acids and protein.. Although they may have a bad reputation because their excessive consumption may favor the increase of bad cholesterol, the truth is that it is a very healthy food. In addition, eggs increase the production of testosterone thanks to proteins, omega fats and vitamin D.
10. Coconut oil
Although there is a demonization of saturated fats because of the media, a proper consumption of these fatty acids can be good for the heart. This is suggested by many studies, which claim that coconut oil, which is high in saturated fat, is actually protective against cardiovascular disease. It also helps balance cholesterol (more HDL, less LDL) and blood lipids. Saturated fats are also beneficial for an increase in testosterone.
11. Coffee
Caffeine stimulates the nervous system and increases levels of cAMP, a nucleotide that functions as a nucleotide.cAMP, a nucleotide that functions as a second messenger in several biological processes and that plays a favorable role in increasing testosterone production. Although coffee consumption can increase cortisol levels, which is a stress-related hormone that decreases testosterone levels, cAMP increases testosterone production.
12. Raisins
Raisins are Anti-Inflammatory and contain a large amount of antioxidants, such as resveratrol, which has been linked to increased testosterone and reduced estrogen levels. In addition, 100 grams of raisins contain 3 mg of boron, which as we have seen is a mineral that favors the increase of testosterone.
13. Avocado
Avocado is a very nutritious food but very different from other fruits. very different from other fruitsIt is a very nutritious food, as 77% of its caloric content comes from its fat. Avocado fats are healthy and correlate with increased testosterone production.
Avocados also contain a large amount of vitamin E, which is one of the most important fat-soluble vitamins for testosterone production.
14. Oysters
Oysters are considered to be the ultimate aphrodisiac food.. They have a high zinc content that increases testosterone and sperm production. Zinc also provides multiple health benefits and is necessary for a good immune system and is also known to inhibit aromatase. The latter enzyme helps improve testosterone production.
15. Mushrooms
Mushrooms are not only ideal as pizza toppings, but they are also very healthy foods. They are full of polysaccharides, and as shown in a multitude of studies, they have been found to exert anti-estrogenic, anti-estrogenicand, as demonstrated in a multitude of studies, have been found to exert anti-estrogenic effects, as they appear to naturally block the aromatase enzyme that converts testosterone to estrogen, just like oysters.
(Updated at Apr 14 / 2024)