Low testosterone is a reasonably common problem in men, believed to affect more than 8% of the 50-79-year-old demographic. There are several causes of low testosterone, but the most common one is the process of aging. Simply put, the levels naturally go down by 1-2% per year after 30.
While it is possible to supply testosterone through hormone therapy and other medical treatments, these are not always the best option, given their potential risks and side effects. Before you go down this route, it’s worth looking into less-invasive alternatives, such as changes to your diet.
To help you out, below, you’ll find a list of some of the best foods you can eat to boost your testosterone levels naturally and healthily.
Read on and find out what to eat to get your testosterone deficiency under control!
Why Testosterone Matters?
Before we get into the foods that significantly increase testosterone in men, let’s look at why it’s essential to maintain healthy testosterone levels in the first place.
While most people associate this hormone with masculinity, its functions are much wider than that. It’s very important for men’s health and affects bone density and muscle mass. However, the impact of testosterone doesn’t end at affecting your physical well-being. Low levels of this hormone will also negatively impact your intimate life.
Testosterone deficiency can decrease your libido to the point where you have no interest in sex whatsoever. Your partner could get the lewdest equipment from The Adult Toy Shop, but you wouldn’t even notice it. This can lead to tension in your relationship and sometimes even breakups.
In extreme cases, low testosterone levels might even lead to erectile dysfunction. This can be extremely frustrating, especially since it’s so heavily linked with self-esteem.
In addition, low testosterone levels can lead to many emotional problems, such as anxiety, mood swings, and even depression.
Because of that, it is essential to do everything in your power to keep your testosterone levels in check, including changing your diet.
Here Are The Best Foods To Boost Low Testosterone
1. Eat Oysters
Oysters are not necessarily what most people would consider daily food – their price makes them a luxury item. However, if your testosterone levels are low, you might want to make an exception and add them to your diet more often.
Low testosterone levels are often associated with decreased levels of zinc in the body. And oysters are some of the richest sources of zinc (over 5 mg per serving when the recommended daily minimum is 8 mg) in nature. So, these mollusks could be the key if you’re looking to boost your testosterone levels naturally.
2. Get Some Eggs
Eggs are a great source of protein, but that’s not their only benefit. Early animal research suggests that selenium found in yolks may positively impact the production of testosterone and improve the reproductive function in men.
3. Consume Products With Vitamin D
Vitamin D is another key player in maintaining healthy testosterone levels. Your body produces this nutrient naturally only when you spend a lot of time in the sun. This can be a problem if you live in a cold climate or your work/lifestyle prevents you from going outside during the day.
Fortunately, getting the recommended daily vitamin D intake is not that difficult, given that it’s present in many common foods like fish, cheese, or beef liver. You may also check out soy and almond milk – each serving can contain as much as a quarter of the recommended vitamin D daily intake.
4. Go For Leafy and Green Veggies
This may sound like an obvious tip, but leafy and green vegetables are a great source of vitamins and minerals that can significantly improve your testosterone levels. Many of these foods are excellent sources of the mineral magnesium, which is believed to impact testosterone production in men positively.
If beans or lentils are not your cups of tea, you can try other magnesium-rich foods like whole grains or various types of nuts and seeds.
5. Try Out Avocados
Avocados are a great source of magnesium, so it should be no surprise that they would make this list. However, there’s more to them than just magnesium. These fruits also contain boron, a mineral that some belief has a positive impact on testosterone levels.
Unlike many other substances, boron may also reduce the rate at which your body eliminates testosterone. Plus, avocados are loaded with healthy fats, which are a great boon for hormonal health. All in all, a great addition to your diet!
Low testosterone levels can have a very negative effect on your well-being and quality of life. Thankfully, eating the right foods increases your chances of maintaining healthy testosterone levels, even as you age.
Of course, changing your diet shouldn’t be the only thing you’re doing to improve your testosterone levels. Boosting your testosterone production is much easier when you exercise regularly and get quality sleep. Those who are overweight should also consider losing a few pounds.
Above all, talk to your doctor about your concerns and ask for guidance before making any drastic changes to your diet or lifestyle. Good luck!