Men with low testosterone levels experience decreased body mass, low sex drive, a decrease in sperm count, small testicle size, poor erection, etc. This problem can bring shame any time you have sex and it can lower your confidence. To avoid this problem, there are many ways and foods that can help boost your testosterone levels.
Below are natural foods that can increase testosterone.
Food that Boost Low Testosterone
1. Beef
Over-consumption of red meat is becoming a health concern. However, correct cuts red meats, and lean can boost your testosterone. For instance, chuck roasts and ground beef are a great source of zinc, and beef liver is a good source of Vitamin D.
Beef consumption should be moderate, where you should avoid taking it every day. Instead, substitute it with a different vegetable or protein.
2. Egg Yolks
Back then, no one wanted to eat egg yolks because of the cholesterol content. Research shows that cholesterol content can be converted to Vitamin D, sex hormones – including testosterone. Egg yolks can help men who are struggling with low cholesterol levels. If you have high cholesterol, you can regulate the consumption by taking one to 3 eggs for breakfast.
3. Beans
Beans are one of the few foods with both Vitamin D and Zinc Sources. They are a natural protein that boosts your heart health. Beans can help anyone with low testosterone, but you will require supplementing your diet with other sources rich in Zinc and Vitamin D.
4.Tuna
Tuna is a low-calorie food, protein-rich, and very good for your heart. This food is rich in Vitamin D and it can increase testosterone levels. If you don’t like Tuna, there are other sources of Vitamin D, including tilapia, salmon, and any other fish. However, know that moderation is very important when it comes to taking seafood. Consume two or three servings of seafood a week to reduce mercury intake.
5. Oysters
Oysters are a good source of proteins and Zinc you can add to your diet. A single 8-ounce oyster contains 18 grams of protein and it meets your daily Zinc requirement. Zinc is important during puberty and it can help maintain testosterone levels throughout adulthood. Furthermore, if you have Zinc deficiency, adding oysters to your diet can help solve this problem.
6. Pomegranates
Pomegranate is a refreshing citrus fruit suitable for anyone trying to increase their testosterone levels and stay healthy. The fruit is a great way to get antioxidants and improve blood circulation. Taking Pomegranates can increase testosterone by 24% when eaten consistently for two weeks.
7. Cruciferous Vegetables
Cruciferous vegetables include cauliflower, broccoli, kales, brussel, cabbage, and turnips. These vegetables help with testosterone by lowering estrogen levels. The vegetables are rich in indole-3 carbinol compound. This compound is converted into a healthy and safer form of estrogen for males. In turn, this helps increase testosterone levels in the body.
8. Low Fat Milk
For sure, milk helps build strong bones. It is a good source of calcium, protein, and Vitamin D. Low-fat milk can help maintain testosterone levels for anyone with low levels. However, drinking the right type of milk is important.
Take milk that is fortified with Vitamin D and it should be skim or low-fat. These types of milk have similar nutrient content as whole milk, but you should avoid milk with saturated fat at all costs.
The Foods you Should Avoid
In your efforts to increase or maintain your testosterone levels, what you eat can be hindering your efforts. Taking too much of certain foods can cause hormonal imbalance or make it tricky for your body to use hormones perfectly. If you want to increase or maintain your testosterone levels, make an effort and avoid the following foods.
1. Processed Foods
Many of the prepackaged or frozen foods you find in the shops are processed. These foods provide little nutritional value and they have high fat, salt, sugar, calorie levels. Processed foods have large amounts of trans-fats which reduce testosterone levels and they impair testicular function.
2. Alcohol
If you love wine, beer, and alcoholic beverages, you may be hindering your efforts to maintain or increase your testosterone. Men who love alcohol heavily have low testosterone levels. Alcohol hinders enzymes that form testosterone. Taking alcohol should be moderate so that your testosterone levels are not affected.
3. Avoid Dairy Products
For you to raise your testosterone levels, you should avoid dairy products. Cow milk contains synthetic and natural hormones which affect testosterone levels. Still, animal feeds contain soy which increases e estrogen in the milk.
4. Vegetable Oils
Vegetable oil is pantry stable for many. Those cooking oils labeled vegetable oil are a combination of various oils, including corn, soybean, canola, peanut, olive, sunflower, and safflower. The oils contain fatty acids linked to low testosterone levels. Men with low testosterone levels should avoid diets high in these fats to help keep testosterone well checked.
5. Sugar
Sugar has many negative impacts on your health. Eating foods with too much sugar can drop your testosterone levels. That explains why obese people have a low sex drive and they find it hard to maintain an erection. Therefore, avoid foods with excess sugar if want to maintain your testosterone levels.
Conclusion
Having good testosterone levels will increase your sex drive and your confidence. In our article above, we hope you have seen which foods you are supposed to take and which foods to keep off. Always check what is on your plate for a healthy lifestyle.
