You might have heard about the magic hormone testosterone. If you are in fitness, the chances are you already are searching ways to increase them. Some desperate ones are already ruining their health by injecting artificial ones known as “Steroids”. But little do they realize, searching for the natural way is by far the safest and the most reliable source. When you inject those stuffs into your body, surely it will increase the content in your system, but it will stop the natural production of your body. We will discuss some of the best testosterone booster foods available in nature and about the supplements as well.
Testosterone is primary male sex hormone and an anabolic steroid. In male, testosterone has vital role in development of male reproductive tissues. Secondly, it promotes secondary sexual characteristics like increased muscle and bone mass, growth of hair and other male specific characteristics. It is the reason bodybuilders are all in testosterone boosting side.
How does testosterone works?
Your pituitary gland and testicles are responsible for the production of the testosterone. The main function happens in brain. When our brain senses the need of testosterone, it instructs the pituitary gland. This in turn produces FSH(follicle-stimulating hormone) and LH(luteinzing hormone). These hormones reach the testicles and kick off the production of sperm production by FSH and testosterone by LH.
This is how testosterone is produced. After the production, testosterone moves through the blood stream and completes its required task. Your testosterone level differs from time to time. It is highest in the morning and lowest in the night. The levels are highest by the age 20-30 and slowly declines from that. Maintaining a good level is always a safe practice.
Natural Testosterone Booster Foods
You have all the answers to your question in the nature, the only thing you will need is patience and knowledge. Here are some natural testosterone booster foods that can help you with your fitness.
Tuna is rich in all sort of important nutrients. It is rich source of Vitamin D, low in calories, high in protein. Whether you choose to eat it canned or fresh it is always beneficial. You might also go for other fish source like salmon or sardines. Just take in moderation to minimize the mercury intake for the seafood and enjoy all the benefits of fish.
Low-fat milk for lean protein
As we all known, milk is very good source for protein and calcium. It helps in maintaining the bone health and with vitamin D in it, testosterone health is also kept in check. Low fat-milk will keep your fat intake in consideration as well.
Red Grapes For More active sperms
The skin of Red grapes contain resveratrol which is essential for sperm health. Chinese researchers found that roughly 5-10g of grape skin was merely enough to increase the testosterone levels and improve your sperm’s ability to swim.
Egg yolks are rich source of vitamin D. Cholesterol has bad reputation in health line, but the cholesterol from the egg yolks help boost the low testosterone levels. Given that you don’t have any cholesterol issues, you can very safely consume 1 whole egg a day and is recommended by the doctors as well.
Oysters by far contains more zinc per serving than any other foods. Male with severe Zinc deficiency may develop hypogonadism which is the cause of very low testosterone production. It can result in impotence as well. Poultry, beans, red meat etc. are also good source of zinc.
Pomegranates is the age old solution to the sexual and fertility functions. The antioxidants in the pomegranates keeps heart healthy and helps fight stress. A study conducted for 14 days with 60 individuals in 2012 found the testosterone levels to increase up to 24% when they drank pure pomegranate juice. It also helped with good mood and blood pressure.
Cabbage for reduced estrogen
Cabbage helps reduce and maintain the female hormone, estrogen, in males. A study showed that when healthy men took 500 gm of cabbage daily for a week, their estrogen level halved. It is due to the indole-3-carbinol chemical present in cabbage.
Garlic for muscle maintenance
Cortisol is the stress hormone that affects the muscle growth. Cortisol and testosterone competes with each other for the same spot in the muscle. With garlic, the stress hormone is decreased helping testosterone to perform well. Garlic is better eaten raw then cooked.
Also Read: Steroid Use and Abuse
How to increase testosterone levels quickly?
In addition to the foods that you can eat to increase the testosterone levels, you can do some of these stuffs as well to quickly see the results.
- Exercise and lift weights: Studies show that people who exercise regularly have higher testosterone levels. This also helps in fat loss and boost the testosterone level.
- Minimize stress: Minimizing the stress level can help your body make better use of the testosterone. Stress halts the proper functioning of the testosterone.
- Vitamin D from Sun: Vitamin D is essential for the testosterone production. Sun being the easiest source for vitamin D, it is good to face the sun everyday.
- Take multivitamin supplement: We don’t get everything our body requires from food we eat. Multivitamin supplement is very good source to incorporate the missing vitamins and minerals in our diet.
- Take rest: A good 7-10 hours of sleep is great for the long term health and the testosterone boost. Take good rest, let your body recover from the daily stress and be ready for next day.
Testosterone Supplements Side Effects
While testosterone supplements available in the market claim to boost your testosterone levels, nothing is available without their side effects. Nothing beats testosterone booster foods, keep that in mind. May it be because of the therapy or other medication or just because of the excess intake, some of the side effects are as follows.
- Mixed results: Among huge number of boosters to choose from the market, they all show mixed result. It isn’t guaranteed that your levels will increase.
- Increase heart disease: The testosterone boosters often leads to heart disease. A study shows increased heart problems after the testosterone supplement use.
- Acne or oily skin: It is common side effect of the testosterone boosters.
- Breast enlargement: Excess of the testosterone is converted to the estrogen which gives female characteristics like enlarged breast.
Testosterone Booster Supplement
- D-Aspartic Acid
- Vitamin D
- Tribulus Terrestris
Conclusion for Testosterone Booster Foods
Well we are in the age where there are supplements for everything. People tend to survive on the drugs more than actual food to eat. Naturally occurring and well cooked foods are always the best thing to put into your body. While both low and high testosterone can trouble your health, knowing the right food and their quantity can help you maintain your level.
Given in the post are few of the best testosterone booster foods that are easily available and rich in nutrients. Do some research on how much is just enough for you and incorporate it in your diet. Testosterone is important not just for your manliness, but for your overall health.