There was a time when you used to wake up in the morning and feel fresh – the day seemed like it was yours. But now? You’re tired of getting up and can’t focus on your work. Even after going to the gym, the pump doesn’t seem to work as well as it used to. One reason for this could be that your body isn’t getting enough foods that boost testosterone, which are essential to keep your energy, strength, and focus at their peak.
Maybe you’re thinking, “Is this a side effect of growing up? ” No, it’s not your age. For most people, it’s a hormone telling them something. It’s called Testosterone.
And this is not only for building muscles. But to be honest, this hormone controls everything about you: your energy, your mood, your confidence, your ability to concentrate, your sleep.
Study after study shows that after age 30, men’s testosterone levels drop by 1% to 2% every year.According to the Journal of Clinical Endocrinology and Metabolism, men’s testosterone levels today are lower than they were 20 years ago.
I mean, Generation War Difference! The good news is that you can fix this by changing both what you eat and how much you exercise. Let’s find out which foods help to increase this hormone.
How to increase testosterone with food
Do you think you can ride a bike without oil? If you just add water, it won’t start. The body is the same. What you eat isn’t just filling your stomach; it’s also important to refill your hormones. Yes, I’m talking about the most essential hormone in a man’s body, “Testosterone.”
People think that the body makes testosterone itself. Yes, it does. But you have to put the raw material from outside. And those raw ingredients are vitamin D, zinc, magnesium, good fats, and some other important ingredients.
It has been found that people whose bodies don’t have enough zinc also have lower testosterone levels by about 40%.
Another thing is that food does more than just raise T hormones. It also lowers cortisol. It’s very important because too much cortisol stops the body from producing testosterone.
Fatty fish (salmon, tuna, mackerel)
Fish like salmon, tuna, and mackerel aren’t just delicious, they are a great source of food for boosting testosterone.
These fish contain omega-3 fatty acids, which reduce inflammation and maintain hormonal balance. Also, it contains vitamin D, a nutrient that is directly involved in testosterone production.
The interesting part is, you can find vitamin D on your plate, and that’s what Fatty Fish does. Those who are low in vitamin D, their T hormones also remians low.
For this reason, you should eat these fish at least 2-3 times a week. Both your hormones and your mental state will be in peak condition. Both your hormones and your mental state will be in peak condition.
Lean red meat (Beef, lamb)
Beef and lamb contain a lot of zinc and other vital minerals. And mainly, zinc is very important for testosterone.
A study published in the Journal of Clinical Endocrinology in 2020 found that people who had low levels of zinc in their diet had an average of 40% lower testosterone levels. Because zinc helps an enzyme in the body do its job better, which in turn helps make hormones.
Along with good protein and healthy fats, it not only builds muscle but also balances hormones. Eating meat boosts the body’s production of hormones and keeps the body fit. But make sure it’s low in fat. Being overweight can lead to other health problems. That’s why you should keep lean red meat on your plate a few times a week.
Oysters
Do you know that oysters are one of the best sources of zinc?
It is true that testosterone levels drop when the body doesn’t have enough zinc. And the amount of zinc in oysters is so high that it can quickly replenish your body’s zinc storage.
On top of that, oysters have other nutrients, like selenium and other minerals, for better hormone production. So, try to eat at least 1-2 times a week. And yes, other shellfish are also a good option if you don’t like the taste of oysters.
Shellfish (crab, lobster, shrimp)
Seafood like crabs, lobsters, and shrimp is called shellfish. Their high zinc and selenium content makes them an excellent choice for enhancing the body’s hormone production.
In the same way that oysters were a great source of zinc, these mussels are also full of many minerals that are good for hormones.
Also, the various antioxidants in shellfish reduce stress from your body, and less stress means more space for testosterone. So, eating shellfish 1-2 times a week isn’t just a miss for your hormones. And these are absolutely delicious and nutritious.
Dark leafy greens (spinach, kale)
Have you ever thought whether vegetables can increase testosterone levels? It really can! Especially dark leafy greens like spinach and kale.
There is a lot of magnesium in these veggies, which helps your body to deal with oxidative stress. Low levels of oxidative stress are good for testosterone. Because hormones work better when the body has a low amount of free radicals, which are chemicals that are bad for you.
The magnesium in spinach also helps in muscle function, which means that not only will your hormones be great, but so will your muscles. So, eating a bowl of spinach or kale every day is like giving your body a huge testosterone boost. Also, eating vegetables is good for other body functions.
Garlic
Do you think garlic is just to enhance the taste? No, it’s also a great gift for your hormones.
There is a compound in garlic called allicin, which reduces cortisol in our body. The level of testosterone rises when the amount of cortisol drops. Stress throws off hormones and lowers testosterone levels. That is why people who eat garlic on a daily basis have a healthier hormonal balance.
Research has shown that garlic also builds the body’s immune system stronger. Garlic is a little clove, but it works great. Eat it raw, fried, or cooked – your hormones will be good, energy will be great.
Ginger
Ginger is not just a remedy for cough and cold. Studies have shown that it helps to increase testosterone levels in the body. It keeps hormones in order and reduces inflammation with anti-inflammatory components. A study in 2021 found that regular ginger consumption significantly increased men’s testosterone levels and increased physical strength.
When the inflammation is reduced, testosterone can work well. That’s because too much inflammation throws off the body’s chemical balance. So, every day, make tea with a little ginger and use it in your food. These little pieces will wake you up and make your hormones work better.
Pomegranate
Pomegranate seems to mean only beautiful colour and sour sweet taste.
It contains a lot of antioxidants, which reduce oxidative stress from our body. Another big plus is that pomegranate increases blood circulation, which is very important for the proper functioning of various organs of the body. Better blood flow means faster muscle repair, more energy, and higher testosterone levels.
A study has shown that regular consumption of pomegranate increased testosterone levels in men and also improved heart health. So, you can eat a little pomegranate every morning, take juice, or mix it in a salad.
Extra virgin olive oil
When you hear olive oil, it sounds like it’s just oil in a salad. But in reality, it has much more than something you thought.
This oil has monounsaturated fat, which helps to reduce bad fat from your body. Also, it contains vitamin E, which protects your cells from the decline of testosterone with age.
And yes, extra virgin olive oil reduces inflammation, which is the enemy of your T hormone. A 2022 study found that people who regularly consumed this oil had higher testosterone levels than others and a lower risk of heart disease. If you add some olive oil to the pan, you can use it for salads.
Avocado
Avocado is a sweet, juicy, and delicious fruit. It has a lot of good fats and vitamin B6. Vitamin B6 helps body to balance hormones. Also, it’s necessary for the production of healthy fat and hormones.
On the other hand, the potassium in avocados helps to regulate blood pressure, which ensures good blood circulation. This means both your muscles and hormones will be happy. Avocado is a versatile food that you can enjoy daily with breakfast or salad. It will keep your hormones in check and make your body healthy.
Nuts – Small Nuts, Great Yogurt
So, let’s talk about nuts. These little ones seem to have a lot of power hidden in them! There are chemicals in almonds, walnuts, and Brazil nuts that can raise your T levels. Almonds contain zinc, magnesium, and selenium – the three major minerals needed by the body to make hormones.
Brazil nuts, in particular, are a rich source of selenium. A study from 2020 says that testosterone levels drop when selenium levels are low. This hormone works right when it has the right amount of selenium.
And the healthy fats in nuts give your body energy, keep you feeling full for a longer period of time, and help to build muscle. So don’t be late and start eating 5-6 nuts today, as a snack or with a meal. These little nuts will give your testosterone a great boost.
Berries and Cherries
A 2021 study found that people who ate these fruits regularly had better testosterone levels and better cardiovascular health. Berries and cherries are small fruits, but they have a lot of vitamins. They lower the body’s reactive stress, which has a direct effect on the balance of hormones.
When oxidative stress is reduced, testosterone levels remain normal, and the body’s strength and stamina increase. Not only that, but hormones also need good blood flow. Berries and cherries also work in this direction, increasing blood circulation and improving muscle function and recovery.
Cocoa and Dark Chocolate
And who doesn’t love chocolate! Dark chocolate contains a powerful antioxidant called flavonoids. This increases blood circulation and reduces the stress hormone cortisol. That’s not all, dark chocolate contains magnesium and zinc, which directly contribute to the production of hormones.
A study has shown that people who eat dark chocolate regularly have higher levels of testosterone in their bodies than others and also have a good mood. So, you can now eat dark chocolate once in a while, but not too much! Have fun with a little moderation, and boost testosterone to a sweet taste.
What foods should be avoided?
You really need to avoid certain foods. Otherwise, if not, it will throw off the balance of your hormones.
First, sugar and processed foods. They cause inflammation in the body, disrupting the hormonal balance. A very unexpected thing is that eating too many sweets increases insulin, and it lowers testosterone.
The second is excessive drinking. We all know that drinking alcohol hurts the liver and stops testosterone from being produced. Too much alcohol can quickly disrupt the hormonal balance.
Third, soy-based foods. Soy contains substances that can prevent men from doing things like producing testosterone. Because of this, eating too many soybean products is not a good idea. If you can limit these things a little, then your body’s T level will increase, boost your mood, energy, and everything will be great.