The role of testosterone is to make a man a man. This hormone is responsible for secondary sexual characteristics. Thanks to it, men get a beard, their voices deepen, and their character becomes rougher. Low levels of the hormone affect the immune system and heart, causing problems with reproductive function. Therefore, it is important to know what products exist that increase testosterone in men.
Seafood
Saturated fats, a rich source of which are seafood, are indispensable for the synthesis of testosterone. There is little zinc in these foods, but it is an essential trace element that helps in the processing of testosterone. Fish will be a great way to give your body protein, even better than meat.
Useful material:
- Omega-3, Omega-6 fatty acids;
- vitamins A, E;
- selenium.
Men should choose oysters because they contain a lot of zinc (16 mg per 100 g). Just 100 g of oysters can provide a man with the daily requirement of zinc. Considering that oysters are an expensive product, you can replace them with fatty fish. These are perch, trout, halibut, mackerel, salmon, sardines, tuna, herring. These varieties contain omega-3 polyunsaturated fatty acids, which are necessary for the prevention of many heart and vascular diseases.
Omega-3 is also an excellent blood thinner. This is necessary for a balanced distribution of testosterone (without transporting androgen to the organs, it does not have its effect). The menu should be varied with crabs, oysters, anchovies, clams and shrimp.
Seafood retains its beneficial substances only with non-aggressive thermal treatment, that is, when it is steamed or cooked in the oven. An ideal option, enriched with valuable elements, is steamed fish with vegetables. You should not eat a lot of salted fish, because salt negatively affects testosterone levels. You should also dose smoked, fried fish and canned food. These types of cooking not only remove nutrients, but also make the food dangerous.
For the health of the body and normalization of testosterone levels, you need to consume seafood more than 12 times a month (the only restriction concerns tuna, because if it is consumed more than once a week, toxic mercury can accumulate in the body).
It’s not for nothing that a seafood diet is one of the best and healthiest. In countries far from the seas, it is difficult to find quality products. Farmed fish is not the best option. Farmers often feed fish poor food and keep them in unsanitary conditions. It is better to buy fish caught in the natural environment, although this also does not guarantee its quality and safety.
Fruits, vegetables, berries
The benefit of vegetables and fruits for increasing testosterone levels in men lies not in direct effects, but in neutralizing dangerous substances that come from other foods. Toxins acquired through meat are eliminated with water and fiber. The latter normalizes sugar levels, reducing insulin and enhancing the effect of testosterone. Its sources are grain crops.
Fresh products with bright colors are preferred. The brighter the fruit, the more valuable substances it can provide. Dried, frozen and canned foods contain significantly less of such substances.
Green fruits contain lutein, which is responsible for the growth and development of the body. This compound allows you to neutralize many abnormal processes and reactions. Lutein enters the body with green salad, grapes, parsley, cabbage, beets, broccoli, spinach, and onions. Avocado is extremely beneficial for men.
Cruciferous vegetables have a beneficial effect on testosterone balance. These are different types of cabbage and broccoli. From them the body receives an essential substance – indole-3-carbinol. It promotes the removal of estrogen from the liver, thereby eliminating the factor that affects testosterone production. Celery is no less important for this process. It improves circulation and releases androsterone.
Orange and yellow fruits are rich in carotenoids, bioflavonoids and carotenes. These elements prevent heart attacks and cancer, while strengthening the immune system. Apricots, oranges, carrots, peaches, zucchini, lemons, melons, pumpkins, nectarines, pears, pineapples, sweet potatoes, yellow peppers will help men. Bananas are worth mentioning separately. Raisins are also useful. Grapefruits, which are “suppliers” of chemical compounds whose task is to slow down the breakdown of estrogen in the liver, are contraindicated. Estrogen is known to inhibit testosterone production.
Red vegetables and fruits will give a man lycopenes and anthocyanins, types of carotenoids. They also strengthen the heart and prevent cancer, but at the same time have a beneficial effect on the genitourinary system. These carotenoid compounds are found in raspberries, cranberries, watermelons, strawberries, cherries, red grapes and tomatoes. Red grapes also contain flavonoids, which prevent the conversion of testosterone to estrogen.
Blue and purple fruits are rich in anthocyanidins and proanthocyanidins. They help preserve youth by playing the role of antioxidants. A man will benefit from plums, prunes, pomegranates, blueberries and currants.
Is heat treatment necessary?
Fruits and vegetables should be consumed without any processing. Only steam cooking is allowed. You need to alternate colors and types of products. Only berries retain the entire complex of nutrients, even when frozen. The only exception is jam. When large amounts of sugar are added, they become a threat to testosterone. But fresh berries can be added to yoghurts and cereals without any problems.
Plant products are recommended for consumption: fruits 2-4 times a day, and vegetables 3-5 times a day. Although you can eat them 10 times. According to the rules, a balanced diet consists of 50% raw foods.
The role of minerals
The main testosterone boosters are magnesium, selenium, boron and zinc . The latter is considered essential for the health of the male reproductive system. The body does not synthesize this element and receives it only with food. The value of zinc for increasing testosterone lies in its ability to suppress the activity of aromatase , an enzyme that converts androgens into estrogens (the aromatization process). The more zinc, the less female sex hormones. The element is found in significant quantities in the following natural products:
- Veal.
- Liver.
- Egg yolk.
- Pumpkin seeds.
- Oysters and other seafood.
- Dark chocolate.
Zinc is best absorbed from animal products.
The effect of zinc on the male body - review of the “I Know” channel
increase the volume of the male hormone testosterone in free form. this element in nuts, cocoa, leafy vegetables (especially dark shades), as well as in mineral salts (Celtic, sea, Himalayan).
Boron is not a very popular component of pharmaceutical dietary supplements for increasing testosterone and potency, but it is included in almost all types of sports supplements. Properties of the mineral:
- Increases the volume of free testosterone and dihydrotestosterone;
- Reduces estrogen levels;
- Has an anti-inflammatory effect.
Boron is found in grapes, prunes, apricots, dates, honey, nuts, and avocados.
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Selenium is an active participant in testosterone biosynthesis and ensures sperm motility , and also promotes liver detoxification. Most of this element is found in Brazil nuts . Two pieces are enough to cover the daily requirement. Abuse of the product is dangerous - excess selenium increases the risk of developing prostate cancer. A moderate amount of Brazil nuts in the diet effectively prevents damage to cells (including Leydig) by oxidative processes, which makes this product especially valuable for men over 50.
List of foods rich in selenium:
- Sardines.
- Oysters.
- Beef.
- Egg yolks. There are eggs on sale that are additionally fortified with selenium.
Most of the minerals a man needs to maintain normal androgen levels can be obtained from affordable foods without resorting to purchasing expensive dietary supplements.
Greenery
This food is beneficial for men because it contains plant hormones that promote the active production of testosterone. They also contain elements and minerals necessary for the body. For example, parsley contains the important zinc, and spinach helps androsterone to be released. Moreover, greens are a source of chlorophyll, a natural antibacterial and wound-healing element.
The men are shown branches of parsley, watercress and cilantro, arugula and spinach leaves, and onion shoots. Only fresh, barely cut greens are recommended. It does not need to be cooked, just added to dishes after cooking. The ideal portion for the day is a bunch of fresh herbs. It goes well with meat, as it facilitates easy digestion and eliminates its harmful effects on the male body.
Grain and fiber
Cereals, rich in fiber, can affect the processing of male sex hormones. They help in intestinal peristalsis, which allows you to remove toxins from it and lose excess weight. In parallel with peristalsis, blood circulation in the pelvic organs improves. When food remains in the intestines for a long time, it begins to ferment, which promotes the release of heat and warms the pelvic organs. Overheating of the scrotum affects the characteristics of sperm and sex hormones. Therefore, a man is recommended to eat whole grain cereals with a high fiber content. In this case, you should exclude instant cereals. A good option is buckwheat, millet porridge, barley.
Even in diets, they use the method of infusing porridge rather than cooking it over fire. Therefore, it is better to fill the grains with water at 60°C and leave for a while. For a man's health, porridge is needed daily.
Testosterone-lowering foods
The category of products that reduce the male hormone includes trans fats, which are rich in fast food and industrial baked goods. The decline is also contributed to by:
- smoked products;
- yeast-based baked goods;
- soy products;
- packaged juices, soda;
- industrial sweets are fast carbohydrates that provoke excess weight gain if consumed uncontrolled;
- alcohol - the pituitary gland is inhibited, testicular cells are destroyed. When you abuse alcoholic beverages, the number of male reproductive cells is reduced by 2 times.
Additives and spices
A man needs spices to weaken the effects of xenoestrogen - estrogen from the external environment. Many supplements can enhance enzyme activity and promote rapid estrogen production. The only thing that needs to be limited and controlled is salt.
Garlic, turmeric, red pepper pods, cardamom, and curry will not harm a man. The fact that spices are beneficial has been proven by the fact that countries where spices play an important role in the preparation of national dishes have a high birth rate.
What interferes with the production of male hormones?
Having enriched your diet with healthy foods, it is also worth thinking about what foods interfere with testosterone production. These are primarily legumes and separately soybeans. They are saturated with female hormones phytoestrogens, which dull testosterone. It is not necessary to purposefully eat soy; it is enough to buy some sausages, milk and cheeses.
The diet will not be beneficial if you do not eliminate all factors that slow down testosterone production. This is smoking, alcohol abuse (especially beer), excessive consumption of salty, sweet, smoked and fatty foods, consumption of corn and sunflower oil, yeast bread, carbonated drinks, fast food. You shouldn't indulge in red meat. Stress also affects a man's health.
To increase testosterone levels and, accordingly, help reproductive function, a man must reconsider his diet. Hormones largely depend on the foods that a person consumes most. What foods increase testosterone in men? To increase testosterone levels, you need food enriched with vitamins, minerals and nutrients, in particular those that promote androgen synthesis. Proper nutrition determines the condition of the entire body.
What do problems with testosterone lead to?
Reduced testosterone levels lead to undesirable consequences that interfere with leading a normal lifestyle. Hormonal disorders are accompanied by symptoms:
- depression, apathy;
- worsen potency, problems with libido;
- hair loss;
- breast enlargement;
- decrease in muscle mass;
- impaired memory, concentration.
This is only a small list of consequences, but it is possible to prevent symptoms.
