What foods increase testosterone in men?

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

The main hormone in a man's body, thanks to which he looks like a representative of the stronger sex, is called testosterone. It is he who allows bodybuilders to build powerful muscles, and is also responsible for the development of sexual characteristics during the transformation of a boy into a man.

This hormone plays a major role in maintaining sexual activity throughout a man's life. Therefore, it is important to monitor the level of testosterone and, if necessary, take measures to increase it.

Food is an easy way to high testosterone

One of the fairly effective methods of increasing testosterone levels is proper nutrition.

At the same time, a balanced diet will have a positive effect on the state of the whole organism. Certain foods have been scientifically proven to increase testosterone. For example, those that contain zinc.

The effect of zinc on the human body

Such a trace element as zinc,plays an essential role in the functioning of the human body. It promotes cell regeneration, has a positive effect on the condition of the skin. Thus, the presence of zinc in sufficient quantities reduces the dryness of the skin, prevents the manifestation of acne, allergic reactions, reduces the number of wrinkles, and also regulates the oiliness of the skin. This element also helps the body cope with viruses, bacteria and helps to strengthen the immune system.

Zinc is especially important for the body of a man. It helps maintain sexual desire and improves the condition of sperm. That is why this mineral is often one of the components of drugs intended for the treatment of erectile dysfunction.

Zinc also aids in testosterone production and maintains testosterone levels in the body by preventing its conversion to the female-dominated hormone estrogen.

A man needs about 15 mg of zinc per day.

Foods high in zinc

Foods that increase testosterone in men and contain sufficient, and even excessive, amounts of zinc are as follows: low-fat varieties of beef meat and liver, fish (sea and river) and other seafood (oysters, mussels, shrimp, crayfish, crabs). This microelement is also found in legumes, in particular, peas, nuts, sprouted wheat grains, cereals and milk. It is these foods that increase testosterone and contribute to the fact that a man has strong muscles and excellent sexual he alth.

Wine is the leader infight for high testosterone

If you set out to consume products that increase testosterone in men, then, oddly enough, red wine should be preferred first of all. Aromatase is an enzyme that converts testosterone to estrogen. And wine blocks the work of this enzyme. As a result, the male hormone in the body prevails over the female.

Excessive consumption of red wine, on the contrary, reduces the level of testosterone in the blood. Therefore, you should not get carried away with this drink. The norm for men who want to increase their hormone levels is half a glass a day.

Fat to help testosterone

So, what foods increase testosterone levels? As already mentioned, first of all, they include marine products. In addition to zinc, they contain large amounts of omega-3 fatty acids. It is they who accelerate the production of the desired hormone. Therefore, for those who want to build muscle mass and use steroids for this purpose, you need to know that these products increase testosterone.

They also include nuts, olives and various types of vegetable oils. The fats in these foods stimulate testosterone levels.

It should be understood that fats cause the formation of cholesterol, so their consumption should be controlled. However, in small amounts, cholesterol also helps in the formation of testosterone.

Plant food is a delicious source of testosterone

With a lack of male hormone, fruits, herbs and vegetables should be added to the diet. Among them are tomatoes, peaches, bell peppers, avocados, papayas, eggplants, pineapples, Brussels sprouts, dill, onions and sorrel. Celery and parsley are two types of greens that are also essential for improving erections. The increased content of vitamin C in them, which affects the level of the hormone, also suggests that these are foods that increase testosterone production. The richest product in terms of vitamin C content is rose hips, which can be consumed both raw and in the form of decoctions. As for fruits and vegetables, they are rich in fiber. The latter improves blood circulation in the pelvic organs and affects the production of testosterone.

Porridge and dried fruits should also be added to the daily menu.

Save result

It is not enough to know what foods increase testosterone, you also need to maintain its level. To do this, you need to eat food with a high protein content. It also promotes muscle growth. The list of protein foods includes meat from both animals and birds, as well as various types of legumes and chicken eggs. Protein not only stabilizes testosterone levels in the body, but also activates processes that increase its growth.

What interferes with testosterone production?

Men who want to have beautiful, sculpted muscles need to minimize the amount of s alt and sugar. Sodium inhibits the natural formation of the male hormone in the body. Semi-finished products that have in theircomposition of antibiotics and hormone-containing substances. Coffee consumption should also be kept to a minimum.

Forbidden foods

In order for a man's body to produce testosterone, not estrogen, it is strictly forbidden to consume foods such as soy and beer. Soy and products containing it are extremely rich in hormones such as estrogen. They are found in large quantities in beer. Thus, they cannot be said to increase testosterone.

Exercise is a great way to increase testosterone

Based on the foregoing, we can conclude that there are foods that increase testosterone. Regular exercise can help. Maintaining excellent shape solves several important problems at once. First of all, exercise fights excess weight, which stimulates the accumulation of the female hormone estrogen. In addition, training promotes natural muscle growth, which, thanks to metabolic processes, also affects the production of testosterone.

Adjusted daily routine is no less important for hormone synthesis. At night, you need to take 6-9 hours to sleep. If a man sleeps little, this in itself can cause a drop in testosterone levels. At the same time, rest should clearly alternate with physical activity. This allows you to avoid stress. The fact is that psychological problems and nervous experiences give the green light to the hormone cortisol, which blocks the production of testosterone.

For the correct, and most importantly - effective, muscle building is neededa professional who will select the optimal physical activity and the necessary rest regimen.

You should also understand that more is not better. Excess testosterone levels in a man's body can lead to undesirable effects, such as the formation of fatty deposits in the chest area and increased sexuality. At the same time, even long and heavy physical exertion will not be able to affect fat reduction.

Testosterone in the female body

The predominance of testosterone in a woman's body leads to atrophy of primary sexual characteristics and changes the appearance of secondary ones. Therefore, products that increase testosterone in women should be used under the strict supervision of specialists.

Special preparations

There are many drugs in the world that are used by athletes who want to quickly build muscle mass. However, their use should be strictly dosed and not be regular. Otherwise, the natural production of testosterone may stop. So, the course of using such drugs is no more than one month a year. But this should only happen in exceptional cases - when it is necessary to achieve a high result in a short time period and when testosterone is naturally produced in the body slowly and in small quantities.

The use of steroids in unlimited quantities can also cause deterioration in he alth. SoTherefore, it is better to take the less risky route and eat foods that increase testosterone levels.