High testosterone is good for health, from the muscles to the heart: discover the diet to follow to prevent it from being too low.
High testosterone, the main male hormone, is an excellent sign of health, which is why people always wonder how to increase it with food or other solutions. Not everyone knows, but in addition to the beneficial effect of increasing libido, a high level of testosterone helps maintain strong muscles, the skeletal system and the circulatory system, including the heart. Furthermore, it stimulates the metabolism, improves concentration and memory, and improves mood and sleep quality
The causes of low testosterone
Testosterone, produced mostly from the testicles, from the age of 30 upwards begins to decrease and with this the slow aging process begins. Fortunately there are several ways to keep testosterone levels high. Here are the most effective, as suggested by Joseph Mercola, a doctor specializing in nutrition and natural medicine and the author of numerous books.
How to increase testosterone with nutrition
1 — Eat more cruciferous vegetables
The cruciferous, or broccoli, cabbage, cauliflower, brussel sprouts reduce the inhibitory effect of estrogen on testosterone production. Then start introducing these vegetables daily into your diet to protect your testosterone levels.
2 — Fill up with Omega 3
Cortisol, a hormone that is released when the body is under stress or inflamed, inhibits testosterone production. Taking more Omega 3 helps keep stress and therefore the production of cortisol under control, for the benefit of testosterone.Source of Omega 3 is blue fish like sardines and anchovies, salmon, mackerel and walnuts.
3 — Take more zinc to increase testosterone
Zinc is an essential mineral, meaning it is not synthesized by our body, but it is necessary for the metabolic activity of 300 enzymes as well as for regulating the production of T cells or lymphocytes (immune system) and testosterone. To not go into zinc deficiency, supplement the diet with shellfish, crabs, lobster, oysters, beef, mussels, pumpkin seeds, spinach and cashew nuts.
4 — Reduce alcohol, cause of low testosterone
The alcohol contained in wine, beer and spirits inhibits testosterone production.Furthermore, negatively influencing the functionality of the liver, where testosterone is transformed into estrogen, alcohol alters the balance between estrogen and testosterone. Then reduce the intake of alcohol to half a glass of red wine a day and a beer during the weekend.
5 — Vitamin D is an excellent testosterone supplement
Vitamin D has a protective effect on testosterone, it limits its conversion to estrogen.To make it full, stay outdoors, expose yourself to the sun and eventually take a vitamin D based dietary supplement.
6 — Eat foods rich in selenium
Selenium is an essential mineral for male fertility and plays a vital role in testosterone production. It is often lacking in our diets, so try to eat more liver, potatoes, shellfish and nuts to supply your body the right amount.
7 — Keep good cholesterol high
Good cholesterol, DHL, helps testosterone synthesis. And high levels of good cholesterol are not harmful, on the contrary. So, if you don’t have big problems with bad high cholesterol (LDL), you can easily take eggs, chicken, olive oil, butter and beans.
8 — Vitamin K2 is an excellent testosterone supplement
Along with vitamin D, K2 stimulates testosterone production. Take a food supplement to easily increase the levels with a natural solution.
9 — Do not make too restrictive diets
A low-carbohydrate diet can slow testosterone production far. The same goes for the low-fat diets needed to produce hormones. Furthermore, fat is a necessary substance to transport and absorb the fat-soluble vitamins A, D, E and K, two of which (D and K) are essential for maintaining high testosterone levels.