Testosterone is a sex hormone produced by males that impacts more than only sex drive. The hormone is also in charge of:

• muscle and bone health
• generation of sperm
• hair development

 

Testosterone levels might drop as you become older, as well as as a result of chronic conditions. Hypogonadism, commonly known as low testosterone or low T, is frequently treated medically to avoid future health issues.

It's crucial to keep your hormones in check if you want to keep your testosterone levels in check. This entails eating a nutrient-dense, well-balanced diet.

To enhance testosterone levels, it's a good idea to keep track of your total intake of foods that contain hormones or hormone-mimicking substances like phytoestrogens.

 

These nutrients have been found in certain studies to have an impact on overall hormone balance.

As a natural complement to low T therapies, you may examine potential testosterone-boosting foods in addition to your doctor's prescriptions.

Vitamin D and zinc, both of which are precursors to testosterone production, are two nutrients that should be included in your diet. This article will concentrate on foods that contain these two elements.

 

1. TUNA

Vitamin D, which is abundant in tuna, has been linked to a longer lifespan and increased testosterone production. It's also a low-calorie, heart-healthy, protein-rich dish.

Eating this fish, whether canned or fresh, can be a natural approach to raise testosterone. A serving of tuna provides enough vitamin D to meet your daily requirements.

If you don't like tuna, try salmon or sardines, which are also good sources of vitamin D.

It's important to remember that moderation is the key. To avoid mercury poisoning, limit your seafood consumption to two to three servings per week.

 

2. Low-fat milk with vitamin D

Milk is a good source of calcium and protein.

Milk is recommended for bone health in children and women, but milk can also help men's bones stay healthy. Vitamin D may also help to regulate testosterone levels.

Choose milk that has been fortified with vitamin D. Low-fat or skim variants are available. They have all of the nutrients found in whole milk but none of the saturated fat.

 

3. EGG YOLKS

Vitamin D is also abundant in egg yolks.

Despite the fact that cholesterol has a poor name, egg yolks provide more nutrients than egg whites.

Egg yolk cholesterol may even assist those with low T. You can safely consume one egg per day if you don't have any prior cholesterol concerns.

 

4. FORTIFIED CEREALS

Breakfast foods that can help with low T levels aren't limited to eggs. This is especially good news if you have to keep an eye on your blood cholesterol levels.

Vitamin D, as well as other heart-healthy minerals, are supplemented in several cereal products. To kick-start your day and your testosterone levels, try adding fortified cereals to your breakfast routine.

 

5. OYSTERS

Zinc is a necessary nutrient during puberty, and its effects can help to regulate male hormones throughout maturity.

If a man has low T and also has zinc deficits, he should increase his zinc consumption. This mineral is abundant in oysters.

 

6. SHELLFISH

A meal of crab or lobster every now and then may be beneficial to your testosterone levels. This is due in part to the zinc concentration of these popular seafood dishes.

Alaskan king crab offers 43 percent of your daily zinc need in just a 3-ounce serving, according to the National Institutes of HealthTrusted Source.

 

7. BEEF

Overconsumption of red meat has serious health implications. Not only do some cuts have more fat than poultry, but excessive consumption has also been associated to diseases such colon cancer.

Nonetheless, some cuts of beef have minerals that can help enhance testosterone levels. Beef liver is high in vitamin D, whereas ground beef and chuck roast are high in zinc.

Choose only lean cuts of beef and don't eat it every day to keep animal fats in check.

 

8. BEANS

Beans may have more benefits than you believe when it comes to male hormone health. Zinc is found in a variety of legumes, including chickpeas, lentils, and baked beans.

These foods are also high in fiber and plant-based proteins, which can help protect your heart.

 

 

WHAT ELSE CAN I DO?!

 

Low T can be helped with a healthy diet, but it's not a solution for hypogonadism. A physical exam and a blood test are required by your doctor to determine that you have low testosterone.

If you have low testosterone, you may be prescribed testosterone hormone substitutes like:

• pills or tablets
• Patches of skin
• gel for use on the skin
• injectables

 

These medications may have major adverse effects, so make sure you talk to your doctor about them all before using them.

Consider making dietary changes to improve your overall health rather than merely to treat low T.

 

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