Testosterone plays an important role in the formation and promotion of libido, as well as male characteristics of men. To be able to increase the amount of testosterone hormone in the blood, you need to change your daily eating habits as well as combine with regular exercise. Here are 12 natural foods that will help you increase testosterone.
1. Add onions and garlic to your daily meals
It can be said that onions and garlic are allies that are not only very good for health but also have a positive impact on sex. Eating onions and garlic regularly helps men to produce more sperm of better quality. Both help increase levels of hormones that stimulate the body to make natural testosterone in the blood. Onions and garlic contain high levels of natural phytochemicals, called flavonoids, that help protect sperm from surrounding harmful agents.
2. Increase protein-rich foods
Protein is essential for the body to produce testosterone. Lean beef, chicken, fish and eggs are some of your options. You can also choose other plant-based protein-rich foods like tofu and nuts. If you don't get enough protein, your body won't be able to make enough testosterone, causing a lack of testosterone in the blood.
3. Eat fish
Fatty foods like salmon, tuna and mackerel are rich in vitamin D. This is a natural testosterone booster because it plays an important role in hormone production in the body.
4. Add Magnesium Rich Foods
Magnesium-rich vegetables and seeds like spinach, almonds, cashews, and peanuts can increase your blood testosterone levels.
5. Eat oysters
Oysters are a mollusk, which contains high levels of zinc which is good for your fertility. The zinc present in oysters helps the body to produce natural levels of testosterone. You can also get zinc through foods like beef and beans. In addition, zinc also helps strengthen the immune system, helping your body fight off foreign invaders.
Starting your day with a glass of pomegranate juice will help you lower your levels of stress hormones, such as cortisol, which helps increase blood levels of the hormone testosterone. In addition, it can also lower blood pressure and put you in a better mood.
Men who consumed the unsaturated fats found in avocados, nuts and vegetable oils were less affected by LDL cholesterol, according to Penn University researchers. ) and may improve blood testosterone levels.
A Mediterranean-style diet that includes lots of vegetables and fruits, healthy fats, lean meats and whole grains can help control weight and protect you from insulin resistance. cause a decrease in testosterone.
9. Limit drinking beer and alcohol
According to research, your testosterone levels will decrease after only 5 days of drinking beer and wine. Alcohol is very harmful to the body, can eliminate many parts of your hormone system. Heavy drinkers can experience testicular atrophy, hair loss and hair loss, and increased levels of the female hormone estrogen, which increases the size of the mammary glands.
10. Replace plastic containers with glass ones
You should be careful when storing food in plastic containers, because Bisphenol-A (BPA) is a chemical found in some plastics, cans and food packaging that can cause hormone disruption. and interfere with the production of testosterone. A recent study revealed that men who were regularly exposed to BPA on a daily basis had a higher risk of declining testosterone levels than men who were not regularly exposed to BPA after 6 months.
11. Increase muscle strength
Weight training not only helps increase muscle strength, but also helps increase the body's natural testosterone levels. You can work out at the gym, or have a trainer help you with your routine on the treadmill. Cardio exercises also bring many positive benefits to your overall health, it also contributes to increasing the amount of testosterone in the blood. However, you should also be careful not to overdo it, because exercising with too much intensity can negatively affect testosterone levels, making the goal of increasing this hormone go in a bad direction.
12. Get enough sleep
Testosterone levels increase while you sleep. Levels culminate when you start to dream and level off until you wake up. However, testosterone levels can drop by up to 15% when you only get 5 hours of sleep a night. You should try to arrange the rest of the day to get 7-8 hours of sleep every night. In particular, a deep sleep also helps your testosterone levels increase and the body is healthy after a good night's sleep, giving you more energy for the next day's activities.
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