7 foods that naturally increase testosterone levels

Although there are many ways to increase testosterone levels, the production of this hormone depends on specific nutrients. You can first try to add these foods to your nutrition plan:

pomegranate

For centuries, this crystal clear fruit has been valued for its medicinal value. It contains higher levels of Vitamin A, Vitamin C, Vitamin E and Iron, and researchers have found that drinking a glass of pomegranate juice daily can increase testosterone levels by 16% to 30%, which improves mood and increases sexual desire.

Among those who drank pomegranate juice, researchers also found that their blood pressure dropped and their positive mood improved. Although the subject of many studies is pomegranate juice , I strongly recommend that you eat pomegranates directly.

Not only will this provide you with extra fiber (from edible pomegranate seeds), it will also ensure that you don’t ingest excess fructose, and almost all types of fruit juices contain higher levels of fructose. Having said that, natural pomegranates also contain a lot of sugar, and it is best to eat them in moderation.

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olive oil

If you want to increase your testosterone levels, extra virgin olive oil can make a big difference. In the survey, participants who consumed olive oil daily increased their testosterone levels by 17% to 19% over three weeks.

Oyster

In the long run, this small food is good for libido and it is rich in zinc. As a result, you will naturally feel improved testosterone, libido, and sperm count.

Other zinc-rich foods include sardines, anchovies, cashews, and wild salmon. Raw pumpkin seeds are also an ideal zinc supplement, but their consumption should be limited to one tablespoon per day.

coconut

Your body needs healthy saturated fats to form most hormones, including testosterone.

Coconut can help your body produce cholesterol, which is a necessary prerequisite for optimal health. It helps to reduce body fat and maintain weight. Weight control is another natural way to improve testosterone production.

Cruciferous vegetables

Broccoli and broccoli can help men excrete excess estrogen and increase testosterone levels in cells. Indole-3-methanol is a compound contained in cruciferous foods that helps men increase the production of estradiol (a estrogen) by 50%, thereby increasing the amount of available testosterone.

Whey protein

Whether from high-quality whey protein powder or ricotta cheese, this protein helps limit the amount of cortisol produced by the body, thereby increasing the impact of the testosterone you already make. Whey protein also helps promote testosterone production.

In a study conducted in Finland, scientists required participants to consume 15 grams of whey protein isolate before and after resistance training. Muscle biopsies showed a 25% increase in testosterone production in these participants, and its effects lasted for 48 hours.

The authors of the study reasoned that testosterone is more abundant in skeletal muscle and can be absorbed more from the blood. Although protein is essential for testosterone production, too much protein can be counterproductive.

A meat-free diet may reduce testosterone production by 14%, but this does not mean that you should consume animal protein in excess. Excessive protein intake can lead to many chronic diseases such as cancer, and may even accelerate aging.

You may wish to reduce your protein intake to 1 gram of protein per kilogram of fat-free body weight, or 0.5 gram of protein per pound of fat-free body weight.

garlic

Although this scented herb does not contain the nutrients necessary to produce testosterone, it contains allicin, which helps reduce your cortisol levels. As cortisol levels decrease, your body can use existing testosterone more effectively.

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