Males and females both have testosterone however it is the main male sex hormone and men usually
have more amounts of testosterone than women.
It is the main hormone responsible for hair growth, increased muscle, and a deeper voice
in men.
Now studies suggest that for a lower risk of diseases, general health, better body composition,
and sexual function, adults should have healthy levels of testosterone especially as you grow
older.
Which is why in today’s video we share 12 ways to boost your testosterone levels naturally.
#1.
Leafy Green Vegetables: Adding lots of green vegetables such as spinach, kale, Swiss chard
and arugula to your diet can be very helpful in boosting your testosterone levels.
This is because they are packed full of magnesium which have been shown to help your body produce
more testosterone.
Some other good sources of magnesium are cashews, almonds, and peanuts.
#2.
Oysters: Did you know that oysters are chock of zinc and this helps to boost fertility?
Zinc helps your body make testosterone and oysters have about 5 times your daily recommended
dose of this mineral.
Some breakfast cereals have zinc added in them.
Some other great sources of zinc are beef, beans, mushrooms, lobster, dark chocolate,
dairy, and nuts.
#3.
Pomegranates: Not only are the seeds of this fruit juicy and sweet they also help to lower
your stress hormones like cortisol and this will help to boost your sex hormones including
testosterone.
It can also help to lower your blood pressure and boost your mood.
#4.
Extra Virgin Olive Oil: Research suggests that consuming this oil can help to increase
testosterone levels.
According to one study where men were given a diet containing extra virgin olive oil it
was revealed that at the end of the end of 3 weeks participants experienced a significant
increase in testosterone levels by as much as 19.9%
#5.
Fish and Fish Oil: Research suggests that foods rich in omega-3 can help to increase
testosterone levels in the body.
Fish oil is packed with healthy antioxidants which can help to improve semen quality and
fatty fish like salmon, sardines, tuna, and mackerel are rich in vitamin D which is a
natural testosterone booster because it is very important in hormone production.
Mackerel is a particularly great source of omega-3 fats and only a small portion of it
provides you with almost 100% of your daily recommended daily intake of vitamin D.
#6.
Honey: Honey contains Chrysin which is a flavonoid that has been said to block the conversion
of male hormones into estrogen.
It also contains boron which helps increase the amount of testosterone in the body.
It has been suggested that honey may help with erectile dysfunction as it is packed
with nitrates which help increase blood flow to the male nether regions.
#7.
Onions: Onion and garlic are great for raising the levels of a hormone that helps your body
make testosterone.
They are also high in flavonoids that protect your sperm from damage.
It is important to note though that to get the effects of onions on your testosterone
levels, you have to drink onion juice.
#8.
Eggs: Even though eggs get a bad rap for being high in cholesterol, they have been said to
be one of the healthiest foods on the planet because of how incredibly nutritious they
are.
These nutrients they contain including protein help to maintain adequate levels of testosterone.
They are also packed with good cholesterol which is also important for testosterone production.
#9.
Broccoli: Studies show that cruciferous vegetables contain a compound called indole-3-carbinol
which may help lower levels of bad estrogen in males and boost healthier levels of testosterone.
Some other food sources rich in indole-3-carbinol include cabbage, kale, bok choy, and cauliflower.
10.
Ginger: It helps to reduce inflammation and helps to improve your body’s testosterone
production.
11.
Ashwagandha: Stress and anxiety can both affect your performance.
Ashwagandha can help your body adapt to stress and anxiety, boost your testosterone levels,
and help eliminate belly fat.
12.
Fortified Plant milks: Drinking milk is one way for males to get a decent amount of vitamin
D into your system.
Just be sure to not drink cow milk but instead drink flax, almond, hemp, or soy milk.
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