15 foods to increase testosterone naturally
Testosterone is a hormone that is associated with masculinity and optimal sexual performance, mainly because it predominates in men, although women also have a smaller amount. It is a natural steroid, an androgenic hormone and is produced in the testes and ovaries.
After 30 years, the production of testosterone begins its decline, and around 70 years has a definitive cessation. However, there are people who even after 60 years do not have the decrease in testosterone. The low production of testosterone It is associated with the loss of libido , erectile dysfunction, low mood and problems with concentration and memory.
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Foods to increase testosterone
Some foods help increase testosterone , that together with a healthy lifestyle, can improve our general well-being. Below you can find a list of these beneficial foods for the increase of testosterone.
Honey is a delicious food that has many healthy properties. One of its main features is that it contains boron , a mineral that is linked to high levels of testosterone and nitric oxide.
This last component is a neurotransmitter that It has a vasodilator function , allowing a better fluidity in the blood vessels by relaxing them and allowing a greater oxygen and blood intake, which allows improving the strength of the erection.
Another delicious food, although not very 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, a glass of pomegranate juice a day can increase testosterone levels between 16 and 30%. This has consequences on both the energy level, the positive mood and the increase in libido. Now, because of its properties, it is always better to eat the whole food than to make a juice.
3. cabbage cabbage
Cabbage is a very popular vegetable and has 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 contains indole-3-carbinol, which reduces the levels of the female hormone estrogen , making testosterone more effective.
Asparagus are very nutritious and healthy foods, besides being considered an aphrodisiac food. Contribute to the correct production of testosterone gThanks to folic acid, vitamin E and potassium . In addition, they favor the release of histamine, which participates in the ability to reach orgasm in both men and women.
Garlic acts as a natural viagra . According to research from the Albany College of Pharmacy (United States), the subjects of this study who ate garlic improved their blood pressure and their production of nitric oxide (NO). It seems that the combination of garlic and vitamin C triples NO levels. In addition, garlic contains allicin, a compound that reduces the levels of the stress hormone cortisol and improves the availability of testosterone in the body.
Walnuts have a reputation for fattening, because they are a high caloric food with a high fat content. However, they are very healthy, and the fats they contain are of the healthy type . The nuts, likewise, are rich in vitamin E, which favors the increase of testosterone.
This nut contains the amino acids L-arginine and L-citrulline that increase the levels of nitric oxide and, therefore, blood pressure. Again, a key food to improve sexual performance.
Another one of the foods that helps increase testosterone is onion. According to some studies, if consumed frequently, it can increase production by up to 300%. Onion also improves sexual performance thanks to contains keratin , which increases the production of nitric oxide by the body.
8. Olive oil
Olive oil is key in the Mediterranean diet and, as some studies claim, it can also be for the increase of testosterone. An investigation in which the participants consumed the liquid gold of the Mediterranean gastronomy every day for three weeks showed how the participants improved their testosterone level between 17% and 19%.
The eggs they are a complete source of amino acids and proteins . 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 testosterone production thanks to proteins, omega fats and vitamin D.
10. Coconut oil
Although there is a demonization of saturated fats because of the media, an appropriate intake of these fatty acids can be good for the heart. This is what many studies suggest, which affirm that coconut oil, with a high content of saturated fat, is really protective against cardiovascular diseases . It also helps to balance cholesterol (more HDL, less LDL) and lipids in the blood. Saturated fats are also beneficial for an increase in testosterone.
Caffeine stimulates the nervous system and increases cAMP levels , a nucleotide that functions as a second messenger in several biological processes and that intervenes favorably in the increase in the production of testosterone. Although coffee consumption can increase the levels of cortisol, which is a hormone related to stress and decreases testosterone levels, thanks to cAMP increases testosterone production increases.
Raisins are anti-inflammatory and contain lots of antioxidants, such as resveratrol, which has been linked to increased testosterone and reduced levels of estrogen. 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.
The avocado is a very nutritious food but very different from other fruits , because 77% of its caloric content comes from its fat. Avocado fats are healthy and correlate with increased testosterone production.
Avocados also contain a lot of vitamin E, which is one of the most important fat-soluble vitamins for the production of testosterone.
The oysters are considered the aphrodisiac food par excellence . They have a high zinc content that increases testosterone and sperm production. Zinc also provides multiple health benefits and is necessary to have a good immune system and is also known to inhibit aromatase. This last enzyme helps improve the production of testosterone.
Mushrooms are not only ideal as pizza ingredients, they are very healthy foods. They are full of polysaccharides , and as has been demonstrated in many studies, have been found to exert anti-estrogenic effects, as they seem to naturally block the aromatase enzyme that converts testosterone to estrogen, just like oysters.