When physiological changes occur in the human body , they are almost always attributed to hormonal changes due to age or aging.
Among the most common deficiencies that arise, is the decrease in the production of testosterone, a hormone that contributes almost all the morphological and psychological characteristics of man.
Next we will talk about testosterone, its importance and what foods you can use to maintain and increase the levels of this hormone in your body.
What is testosterone?
Testosterone is the main male sex hormone, responsible for many of the characteristics and functions of the man, among which are sexual desire or libido, strength and development of muscle mass, voice characteristics, behavior masculine, among others.
To highlight: This hormone is mainly produced in the testicles , but it is not an exclusive hormone for men, since women also produce it, but in less quantity. But as a result of the inevitable aging of the organs, testosterone production and levels decline after 30 years of age.
However, by leading a healthy lifestyle you can maintain and even have an increase in testosterone levels without having to resort to drug therapy and suffer from its consequences.
What to eat to increase testosterone?
Undoubtedly, healthy eating brings many benefits to human health, because it provides enough vitamins, minerals and antioxidant compounds, which help to preserve functioning.
Below, we describe the foods that can help you increase testosterone production naturally:
1. Oysters
Oysters are one of the foods that can help you recover low testosterone levels. This mollusk has a good amount of zinc , a mineral associated with increased testosterone in men.
Oysters also contain vitamin D , a micronutrient that is involved in fertility and in the vasodilation process due to the production of nitric oxide in the human body. (1)
Note: Oysters contain omega 3 fatty acids , an oil that also contributes to the vasodilation of veins and arteries with a possible relationship with sexuality.
2. Garlic
Garlic works in a different way to boost testosterone production in the body. This bulb among its chemical compounds contains diallyl disulfide, a substance to which benefits have been attributed in increasing testosterone levels. (two)
Diallyl sulfide, as well as other antioxidant compounds in garlic, protect cells responsible for maintaining testosterone levels in the body against oxidative damage . (3)
To highlight: Some studies concluded that feeding garlic in animal models increases testosterone levels. (4)
3 eggs
Eggs , for their part , can increase testosterone levels thanks to the fact that they are one of the foods rich in vitamin D and zinc. In addition, the contribution of good fats from this food helps in the synthesis of testosterone. (5)
Apart from these benefits, this food provides a large amount of important proteins, vitamins and minerals that directly affect men’s sexuality.
You should know: Stress raises cortisol levels, also called the stress hormone, a substance that inhibits the production of testosterone. Egg consumption increases serotonin levels , a substance that mitigates the effects of cortisol thanks to its tryptophan content . (6)
4. Lean meat
Another of the foods that contribute to health and increase testosterone are lean meats, thanks to their content of vitamin D, iron, zinc, magnesium and saturated fat.
L arginine , an amino acid contained in lean meats, has been associated with an increase in the quantity and production of sperm in men and provides more testosterone, improving their lives and sexual health.
5. Onion
Onion can also improve testosterone levels in the blood. This is due to its great antioxidant potential, helping to protect many organs in our body from oxidative damage from free radicals , including the testicles. (7)
Note: A healthy diet that includes healthy vegetables rich in antioxidants helps maintain and increase testosterone levels in men.
6. Honey
The consumption of honey is very beneficial for human health, due to its high content of antioxidants. This food is associated with the increase in luteinizing hormone that stimulates Leydig cells in the production of testosterone.
In this sense, various scientific studies indicate that this effect is due to the antioxidant property of honey on Leydig cells. (8)
Important: The practice of strength physical exercise added to a healthy life, constitute another of the ways of how to increase the level of testosterone in men. (9)
7. Avocado
Avocado is a vegetable with many nutritional properties, including its high folate content, the presence of zinc, and its healthy fat content.
These nutrients help increase testosterone in men by regulating the production of androgens, steroid hormones that act as a precursor to testosterone.
Note: Low testosterone levels have been linked to a poor intake of vitamin D and zinc, although it has also been linked to a sedentary lifestyle . (10)
8. Nuts
Walnuts have a high availability of vitamin E, an antioxidant that has been associated with increased sperm production, one of the good effects on adequate testosterone levels in men.
This fruit also contains tryptophan , an amino acid that stimulates the production of serotonin and reduces the effects of cortisol.
To highlight: A study indicates that the intake of walnuts on a regular basis improves the quality of sperm and thus male fertility. (eleven)
9. Banana
Bananas contain potassium and B vitamins , nutrients that are involved in the production of testosterone.
Likewise, it contains an enzyme called bromelain , which stimulates the libido in men and also provides extra energy and vitality in physical activity, favoring the production of testosterone.
10. Coffee
Caffeine consumption through coffee intake during physical exercise acts as a stimulant of activity and sports performance .
You should know: Scientific studies have shown that high-intensity physical activity, such as weight lifting, greatly contributes to the production of testosterone, a hormone that increases strength and muscle mass. (12)
11. Olive oil
We have already commented previously that the consumption of healthy fats in the daily diet contributes to the synthesis of testosterone in the body. And it is that extra virgin olive oil provides essential fatty acids omega 3 and 6, compounds that are required by the body for the production of this hormone.
Note: These essential fatty acids also have a vasodilator effect on the blood vessels, contributing to the proper irrigation of blood to the male sexual organ during sexual intercourse.
12. Beans
This legume is a good source of zinc, a mineral of great importance in the production and increase of testosterone in men.
To highlight: A scientific study has linked zinc to the production and increase in the concentration of testosterone in the blood . (13)
On the other hand, beans also contain other minerals such as potassium and B complex vitamins, which are directly or indirectly involved in improving the levels of this hormone.
Key Findings
- Foods to increase testosterone contain zinc and vitamin D, essential micronutrients for the increase of this hormone.
- Foods to increase testosterone contain antioxidants that help preserve the cellular integrity of the organs responsible for testosterone production.
- The body also uses the fats from these foods to synthesize testosterone in the body.
- The practice of short-duration anabolic exercises and a healthy life help to increase and produce testosterone.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.