Known mostly for its importance in increasing libido, testosterone is necessary for the well-being of both men and women. Women, however, tend to have lower levels of this hormone compared to men. Age and environment factors are two of the main causes of a decline in testosterone levels.
Production of Testosterone
Zinc and vitamin D3 are required by your body in high levels for optimal production of testosterone. Vitamin D can be synthesized by our bodies from exposure to sunlight. Zinc, on the other hand, is a mineral that is obtained by consuming specific foods. The effect of testosterone in our bodies is affected by the production of cortisol, a hormone, due to stress.
Testosterone can also be obtained by consumption of synthetic drugs. Natural production of testosterone by your body, however, ensures that the right balance of hormones is achieved.
Foods that raise testosterone levels include the following
- Whey Protein
- Olive oil
- Cruciferous vegetables
- Pumpkin Seeds
- Egg yolks
Other than increasing the production of testosterone, this protein also curtails the levels of cortisol. It is available in ricotta cheese or can be obtained in whey protein powder. Consumption of ricotta cheese for long periods has a positive effect on the development of muscles. Bodybuilders tend to prefer this for their diets. It is highly effective when taken after intense training sessions.
This reliable source of cholesterol ensures that the body has saturated fats to optimize testosterone production. You also get the advantage of having good body weight. Coconuts will also ensure that your food is more palatable. Coconut oil, on the other hand, raises thyroid hormones levels while also enhancing the metabolic rate of an individual.
Regular consumption of olive oil results in a steady increase in the production of testosterone. You will soon bid farewell to your low libido days. This oil has a high concentration of monounsaturated fats that are necessary for testosterone production. The anti-inflammatory effects of olive oil ensure that cells are more responsive to testosterone.If you regularly use this oil in your diet, you will see increased virility.
These vegetables enhance the excretion of estradiol and by so doing lead to more production of testosterone. Diindomethyl (DIM) present in these vegetables increases the breakdown of estrogen thus enabling more production of testosterone. Cauliflower and broccoli are some of the most common cruciferous vegetables.
Allicin present in this herb enables the body to deal with increased cortisol levels. This will in turn allow for more production of testosterone. Raw garlic tends to achieve better results. Besides testosterone, this herb strenghtens weak muscles.
This is another rich source of zinc. Pumpkin seeds can be added to salads, protein shakes and yoghurt. The high amount of zinc in these seeds will boost your testosterone levels.
This fruit is rich in vitamins A, C and E, iron and antioxidants. Its medicinal value has been known for many years now. It has been shown to boost one's libido by increasing the testosterone levels in the body. It can be consumed as a whole fruit or you could just enjoy its delicious juice. The results are the same.
This fish provides adequate amounts of proteins and vitamin D for your body. It is also low in calories and this ensures that it is safe for your heart. Salmon fish can be used in its place as their nutritional content is similar. The canned fish will offer you similar nutrients to the fresh one. It also reduces the level of sex hormone binding globulin that harms your libido.
Unlike egg whites, egg yolks tend to offer a wide range of nutrients. Vitamin D is one of these nutrients. They guarantee a substantial increase in the testosterone levels of an individual. Its high cholesterol levels mean that you will need to consume them moderately. The cholesterol also serves as precursors for the formation of testosterone by the body. Egg yolks also boast of all essential amino acids hence serve as a good source of proteins.
They are mainly known for their plant-based proteins that ensure that your heart is in good shape. Both white and kidney beans can reliably provide zinc and vitamin D that will raise the testosterone levels. They also contain L-dopa which increases dopamine levels that will inevitably result in increased production of testosterone.
Foods that raise testosterone levels should be included in your diet for an all-round body health. Most of these foods are easy to prepare while some can be consumed raw.