Our generations of all ages have significantly lower levels of testosterone than those of our ancestors. Scientists say this is due mainly to stress, environmental toxins and physical inactivity.
And low levels of testosterone have a negative impact on protein synthesis in the body, affecting muscle mass, bone density, body’s ability to burn fat, as well as libido, mood, energy and overall health in both men and women.
Luckily, diet is one of the factors that affect this hormone, and we can easily control it.
How To Increase Testosterone Levels Through Diet?
Include the following groceries in your meals:
You can consume pumpkin seeds as a healthy snack or as a supplement to meals. They are rich in saturated fats, zinc, magnesium, and anabolic amino acid leucine.
30 grams of pumpkin seeds contain about 5 grams of protein, 6 grams of fat, 5 grams of fiber, 19% of the daily recommended dose of zinc and 18% of the daily recommended dose of magnesium.
Zinc affects the production of enzymes that participate in the secretion of testosterone, and magnesium helps with muscle contractions.
Cabbage, cauliflower, kale and broccoli should be part of your everyday life because they control estrogen levels through the dynindol methane compound (DIM). This compound also blocks enzymes that reduce testosterone secretion.
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If you are not a natural fan of these vegetables, write them down in your diet plan and find recipes that you can add to your favorite meals if you want to maintain high levels of testosterone.
Fresh tuna is a rich source of high quality protein and is full of good fats, including omega 3 fats. A piece of tuna of 85 grams contains 25 grams of protein and 3.3 grams of polyunsaturated fats that increase the levels of testosterone and help release the excess bad fats. Omega 3 fatty acids help reduce the catabolic effects of cortisol, which suppresses the secretion of testosterone.
Pure red meat
Red meat with low amounts of fat is a source of protein, vitamins, minerals and creatine. It is also rich in saturated fats that are a source of cholesterol. Cholesterol is the base molecule that is needed for the production of testosterone.
But you must be careful to maintain a balance between saturated and unsaturated fatty foods in order to maintain health. Therefore, you should not overdo it with red meat. And when you consume it, you can choose as clean as possible without chemicals and toxins.
Eggs are also a source of cholesterol that helps in the production of testosterone, as well as vitamin D, which also helps in raising the levels of this hormone.
They contain antioxidants that help in the recovery process and are considered a source of some of the best-quality proteins. They supply the body with all the essential amino acids needed for muscle growth.
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One whole egg contains 187 grams of cholesterol and 11% of the daily recommended amount of vitamin D.