One of the most important hormones for both men and women is testosterone because it plays a key role in different aspects of health, which include libido, energy levels, muscle growth and overall wellbeing. Testosterone levels can be affected due to factors, such as lifestyle, genetics and age. In addition, this essential hormone can also be regulated via diet. If you are trying to boost your testosterone levels, it is a good idea to incorporate these foods in your diet.
Lean proteins
Lean meat and other protein-rich foods, such as poultry, eggs and fish provide vital amino acids that support muscle recovery and growth. If you want to maintain healthy testosterone levels in the body, then you need adequate protein intake. Incorporating lean proteins in your diet can help you maintain your hormonal balance and also speed up muscle development.
Nuts and seeds
Healthy fats are considered essential for hormone production and nuts and seeds can provide you with the fats you need. These include walnuts, almonds and flaxseeds in particular. They also provide you with some important minerals, such as zinc, which can also impact your testosterone levels directly.
Cruciferous vegetables
The estrogen level in the body can be regulated by a compound called indole-3-carbinol, which can be found in cruciferous vegetables, such as Brussel sprouts, cabbage, cauliflower and broccoli. This compound prevents estrogen from dominating, thereby promoting testosterone production.
Olive oil
A Mediterranean diet staple, olive oil contains monounsaturated fats that have been linked to high testosterone levels. When you are dressing salads or cooking, it is a good idea to swap your regular oil with olive oil because it can help you cut down unhealthy fats.
Fatty fish
Some of the best sources of omega-3 fatty acids are fatty fish, such as sardines, mackerel and salmon. They are known for improving heart health and also have a positive impact on testosterone levels, particularly in men.
Oysters
A well-known aphrodisiac, oysters contain high quantities of zinc, which is an important mineral and plays a vital role in producing testosterone. You can ensure optimal testosterone levels in the body with regular consumption of oysters.
Pomegranates
High in antioxidants, pomegranates are great for improving blood circulation. Studies have shown that drinking pomegranate juice can improve your mood and also boost the testosterone levels in the body.
Garlic
A stress hormone called cortisol is known for interfering with the production of testosterone in the body. This is where garlic can help because it contains a compound called allicin that can help with the production of cortisol. It is an excellent way of keeping your stress hormones in control and also improving testosterone production.
Eggs
As they contain both monounsaturated and saturated fats, eggs have been deemed a nutritional powerhouse. They also contain high quantities of Vitamin D that is known for boosting testosterone levels. You can support your hormonal health when you incorporate eggs in your diet.
Berries
High in antioxidants, berries, such as raspberries, blueberries and strawberries, can reduce inflammation and oxidative stress. This can indirectly support the production of testosterone and also improve overall health.
