Do you suffer from hypogonadism? This condition refers to low testosterone when its levels fall below 300 ng/dL. This androgen hormone affects bones, muscle health, sex drive, sperm production, and blood cell production.
While it reduces with age, testosterone can drop due to taking certain medications, having high body fats, suffering from some medical conditions, etc. Nevertheless, there are numerous ways in which individuals can boost the hormone naturally.
Nutrition sites, such as EvenaMed, provide helpful advice on using natural supplements safely.
Have a look at the most popular natural boosters.
What is testosterone?
This hormone is produced in men’s testicles and the adrenal glands and ovaries of women. It’s of crucial importance in the development of masculine traits and male growth. When it comes to women, testosterone is secreted in significantly smaller amounts. The production of such hormone increases as many as thirty times in the course of adolescence.
The peak in production also continues in early adulthood, after which it drops gradually in the years to come. This androgen hormone has a huge influence on pubic and facial hair, bones, muscle mass, sex drive, voice, mood, life quality, and verbal memory. Some of the main symptoms of low testosterone levels include an increase in body fat, erectile dysfunction, reduced muscle mass, etc. If you experience any of these symptoms, there are natural ways to boost the production, such as consuming certain vitamins, herbs, and foods.
Fatty fish
The consumption of fatty fish, such as sardine and salmon, is considered beneficial for hormonal health due to the abundance of important nutrients. These nutrients include zinc, omega-3 fatty acids, and vitamin D. Adding healthy fat sources to your diet helps individuals maintain optimal testosterone levels.
Vitamin D plays a vital role in the reproductive health of males. Zinc is also boasted to increase the levels of this hormone by triggering the body to boost secretion. Not only fatty fish but onion and garlic are copious in zinc, which improves the quantity and quality of sperm. Check out the most popular foods high in zinc.
Dark greens
Another natural way to boost testosterone levels is by consuming dark, leafy greens. These vegetables are rich in micronutrients, such as magnesium. This mineral is known to stimulate the secretion of this hormone by reducing oxidative stress. Such stress is triggered by free radicals, as the body lacks antioxidants to defend itself from their attack.
Inflammation and oxidative stress are among the worst enemies of testosterone, which is why the consumption of nutrients can combat them. Make sure to include foods abundant in magnesium in your diet, like kale and spinach. Other magnesium sources worth consuming are cashews, peanuts, and almonds.
Avocado
Another food source to include in your attempts to boost testosterone is avocado. This fruit contains healthy unsaturated fats whose importance for hormonal health is undeniable. Apart from healthy fats, avocados are rich in magnesium and boron, referring to a trace mineral.
Even though boron isn’t as popular as the rest of the minerals, it has a positive effect on testosterone metabolism and provides protection against hormonal degradation. Besides avocado, there are other foods high in boron, including raisins, peaches, beans, grape juice, peanut butter, prune juice, etc. The following link, https://www.livestrong.com/article/242015-foods-high-in-boron-vitamins/, lists eleven healthy foods high in boron.
Cocoa
Cocoa products are a real threat when it comes to boosting testosterone levels. Cacao nibs and cocoa powder are not only plentiful in magnesium but flavonoid antioxidants as well. The human body stands to gain a lot from flavonoids, as they offer incredible anti-inflammatory and antioxidant effects.
According to research, cocoa flavonoids, referring to apigenin and quercetin, boost testosterone production from Leydig cells, found in the testicles. Nevertheless, when buying cocoa products, make sure to avoid those containing sugar. Apart from cacao nibs and cocoa powder, you can consume dark chocolate as well, provided it’s low in sugar.
Eggs
Another natural testosterone booster is the eggs, especially the yolks. Egg yolks are abundant in protein, healthy fats, and, most importantly, selenium. When selenium enters the human body, it acquires the role of an antioxidant. It’s believed to open up certain pathways that stimulate the production of this hormone.
Individuals who have optimal blood selenium levels are thought to have higher testosterone than those whose selenium levels are lower. The nutritious value of eggs is indeed high, which is why every person should include them in their diet. The only exception is for people suffering from egg allergies. Egg whites are much less nutritious, as yolks contain the majority of micronutrients.
Fruits
Certain fruits can assist in boosting your testosterone naturally, including cherries, berries, and pomegranates. These are all copious in antioxidants, which prevent damage to testosterone-producing cells. For instance, pomegranate juice provides protection against oxidative stress, as well as protects Leydig cells from damage.
Not only pomegranates but also cherries and berries prevent inflammation induced by obesity, which affects the levels of this androgen hormone negatively. The combination of these fruits is indeed essential for promoting hormonal health.
Stress reduction
Another tip to bear in mind is reducing stress, as cortisol impedes testosterone effects. Those of you not familiar with the role of cortisol should know that this hormone is released by the body whenever it experiences stress. The adverse effects of stress on human health are numerous, such as low libido, insufficient energy, and weak erections.
Moreover, stress can be reduced by practicing meditation, physical exercise, deep breathing, and other techniques. Exercise is beneficial for raising testosterone and fighting the negative effects stress has on the body.
Shellfish
Seafood lovers would be glad to learn that shellfish is an amazing way to enhance reproductive health. Clams and oysters are plentiful in selenium, zinc, and omega-3 fatty acids. Zinc deficiency is likely to lead to hypogonadism. Keep in mind that oysters are excellent for fertility.
The bottom line
Instead of taking medications, why not boost this androgen hormone naturally?
The choice of foods and stress-reducing techniques is extensive!
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