Do you have low levels of testosterone ? You need not to worry as it is completely natural to lose 1 to 2 percent of testosterone level per year. However, you can still add Testosterone booster foods in your diet. It will give a nice boost in your testosterone levels.

There are few medical treatments also available to raise your testosterone levels if you are a younger man. However, its better to choose a healthy lifestyle and add testosterone booster foods in your diet.

What Is Testosterone?

Testosterone is one of the essential male sex homes. It has effects more than just helping in sex drive. This hormone is responsible for many other body functions includes

• Hair growth
• Muscle and bone health
• Sperm production

The testosterone levels decrease with age as well as chronic illness is also a reason. Low levels of testosterone are also called Hypogonadism. We can get medical treatment for this to avoid and prevent future health issues.

How To Increase Testosterone Levels?

To manage your testosterone levels it is important to have an overall balancing of hormones. For this, you can consume a nutrient-dense, well-balanced diet.

You should know about food which contains hormones mimicking nutrients or hormones like phytoestrogens, this is a recommended source to improve the levels of testosterone. This type of food may be effective for balancing hormones.

With your doctor’s recommendations, you can also go for such foods for potential testosterone boosting. Because this is a natural way to lower testosterone therapy.

To boost your testosterone there are two major nutrients which are especially essential in your diet: they are zinc and vitamin D. They both are pressures for boosting natural testosterone.

In this article the foods that are essential for boosting T levels.

1. Oysters

   As compared to any other food, zinc contains a large quantity of zinc. Also for reproductive function and sperm health zinc is an important source. Men who have a severe type of zinc deficiency may generate hypogonadism, in this condition your body doesn’t produce enough testosterone. With this males have to suffer from delayed sexual maturation or impotence.

   You can find this important mineral in foods like;

   • other shellfish
   • red meat
   • poultry
   • beans
   • nuts

   It is important to keep in mind that copper and zinc both compete for absorption. So you need to take care while choosing supplements, through this you can avoid too much consumption of minerals.

   

2. Ginger

   Ginger may help you to increase testosterone levels and improve the fertility of males. For centuries there have been people who use ginger for culinary and medicinal purposes. Modern studies suggest that ginger may improve men’s fertility.

   As per the 2012 study types of research if you take ginger supplements daily for at least 3 months it can increase testosterone levels up to 17.7 per cent, noticed after noticing 75 males who have issues of fertility. Some authors also suggested that ginger may improve the health of sperm in many ways.

   A 2013 report of a study of authors suggested that ginger raises levels of testosterone and antioxidant levels of a rat who has diabetes in just 30 days.

   

3. Low-Fat Milk With Vitamin D

   A great source of calcium and protein in milk. For better bone health women and children are encouraged to consume milk. However, to keep men’s bones strong, milk is an important source. And vitamin D is another source to keep levels of testosterone in balance.

   But one thing you should keep in mind that when you choose milk that is fortified with the vitamin D. Also choose milk with skim and low-fat versions. They both have the same nutrients as whole milk which doesn’t have saturated fat.

   

4. Pomegranates

   From old ages, pomegranate is known as a symbol of sexual function and fertility, and it also has antioxidant levels which may support stress reduction and heart health.

   Furthermore Results that pomegranate may be effective to boost testosterone levels in males and females both. There are sixty participants who were healthy and drank pure juice of pomegranate for 14 days. After this researchers tested their testosterone levels in their lives for 3 times in a single day.

   And after this test, it is noted that both men and women’s participants have a24 per cent rise in their salivary levels of testosterone. In fact, at the end of the day, they also feel improvements in blood pressure and mood.

   

5. Leafy Green Vegetables

   There are vegetables that are rich in magnesium including swiss chard, kale and spinach. Magnesium is a mineral that helps your body to increase testosterone levels.

   In a study of 2011 authors indicate that consuming supplements of magnesium for up to 4 weeks helps to increase levels of testosterone of sedentary participants and mainly they are athletes. This increase in testosterone is greater, noted in the active participants.

   Other sources of food rich with magnesium are

   • beans and lentils
   • nuts and seeds
   • whole grain

   

6. Tuna

   Tune is one of the foods that are rich in vitamin D. It also helps us for testosterone production and longer life. In fact, it is a protein-rich, heart-healthy food with low calories.

   You can choose fresh or canned tuna. Consuming this fish may boost your testosterone levels naturally. Also, one serving of tuna is enough to fulfil your daily vitamin D requirement.

   But in case if you don’t like tuna you can also eat other fishy sources for vitamin D needs such as sardines or salmon.

   You should also remember that modern is essential. Make an aim to eat at least 2 to 3 servings of these fish in a week this can minimize your mercury intakes, this is found in all the seafood.

   

7. Fatty Fish And Fish Oil

   It is recommended by The United States Department of Agriculture that people should consume seafood two times a week. In all, seafood fatty fish may be more beneficial because it contains a rich amount of omega 3 fatty acids. However, you can also boost your fatty acid levels though eating omega 3 supplements or fish oil.

   A study in 2016 based on animals indicates that fish oil can promote semen quality and the testosterone serum levels in dogs through improving their profiles of fatty acids. Also, a study in mice has reported similar results.

   Fishes that are rich in omega 3 fatty acids are such as

   • Atlantic mackerel
   • sardines
   • trout
   • herring
   • salmon

   

8. Extra-Virgin Olive Oil

   You can get many benefits by using olive oil. Because it is a staple of the Mediterranean diet. Benefits of olive oil include reducing risks of cancer and heart disease.

   Olive oil is also rich in vitamin E. It is an antioxidant and monounsaturated fat. These factors likely increase the benefits of food.

   To improve male reproductive health extra virgin oil is very useful. A small scale study resulted that in a healthy adult man olive oil may boost serum levels of testosterone.

   The participants of the study also felt an increase in their luteinizing hormone, it enables testes cells to produce more testosterone.

   

9. Beef

   There are people who have concerns about red meat overconsumption. In fact, some cuts have more fat as compared to poultry. But you should not eat too much because it can lead to such types of cancer such as colon cancer.

   While there are cuts in beef which can boost your testosterone levels. The liver of beef is an excellent source of vitamin D, and chuck roast and ground beef contain zinc. If you want to keep your animals fats in balance you can choose lean cuts of beef and also avoid daily eating of it.

   

10. Onions

    You can get many benefits from onions, it will help you to slim your waistline and support your heart. For antioxidants and several nutrients, it is also a good source.

    Additionally, onions may help you to increase low levels of testosterone. In a study of 2012 on a rat model, it was noticed by researchers that daily eating of fresh onion juice for up to 4 weeks has increased testosterone levels. But it needs more research to determine these effects on humans.

    

The Final Words

With age testosterone levels automatically get reduced. Along with his medications and medical conditions may also be a reason for lowering testosterone. You should speak to your doctors if you are suffering from symptoms of low testosterone.

To.produce more testosterone naturally you can add certain foods in your diets such as fatty fish, olive oil, oysters and leafy green vegetables. The key foods increasing testosterone are zinc, magnesium and vitamin D.

So you should ensure that you are taking the right amount of nutrients through following a good diet.

You can boost your testosterone levels by reducing stress and exercise. It requires a combination of approaches for some people to see the results. There are testosterone booster supplements available in the market for the same but it is better to consult with your doctor before taking any supplement.