Testosterone is one of the hormones found in males, and it is produced by the testicles, but in very small quantities in the stage of fetal development, and at birth, the testes stop producing it like this until puberty, to be produced again in very large quantities, which causes increased sexual desire This continues until the age of 30, after which the levels of the male hormone testosterone begin to decrease with age, and it can lead to loss of sexual desire, erectile dysfunction, and disturbed mood, as well as problems in concentration and memory, as it also affects the mass Bones and muscles, so men often seek natural solutions to increase testosterone in the body. Let’s get to know about the best testosterone boosting foods.
What are the signs that testosterone production in adulthood?
Several physical signs that indicate the start of testosterone production at high levels show this male growth and development such as increased penis size, scrotum, prostate, hair distribution throughout the body, the roughness of the voice, appearance of the mustache and beard, stretching and elongation of bones, and the emergence of Adam’s apple.
What results from a low level of testosterone?
It can produce a variety of symptoms in men, including:
Decreased sexual drive.
Low energy and activity.
Psychiatric disorders such as fatigue, stress, anxiety, and depression.
Lack of self-confidence and lack of self-esteem.
Hair spreads less in the body.
Weak bones and muscles.
Mental and physical disorders and irritability.
Are there other factors that affect testosterone production?
Just as aging affects testosterone production, other factors can cause a decrease in testosterone levels, such as exposure to injuries in the testicle area or exposure to radiation or chemotherapy “in the event of cancer”, as well as chronic diseases and stress can also reduce hormone production Testosterone. Among these diseases:
Cirrhosis of the liver.
What is the natural testosterone level in men?
The normal male testosterone rate ranges between 250 and 1,100 ng / dL for adult males, and between 8 and 60 ng / dL for adult females, according to the Mayo Clinic.
It is preferable to consult a specialist doctor if you feel the symptoms we mentioned earlier, because it may be a sign of problems in the work of the pituitary gland responsible for sending signals to stimulate the testicles to produce testosterone,
Best Testosterone Boosting Foods
The most important and best testosterone boosting foods are:
Which is known as the natural healer, as honey contains boron and some minerals that increase the percentage of testosterone, as it contains nitric oxide which opens the blood vessels and thus improves erectile strength
Cabbage is rich in vitamins and minerals, and it also contains indole-3 carbinol, that is, it works to reduce the level of estrogen, and raise the level of testosterone.
Asparagus is known to be an aphrodisiac, as asparagus contains folic acid, potassium, and vitamin E, all of which are necessary for the production of healthy testosterone.
Allicin is found in garlic, which lowers stress hormone levels (cortisol), which allows testosterone to do its job. It is best to eat it raw for best results.
Eggs are rich in saturated fats, omega-3s, vitamin D, cholesterol, and protein, which are vital substances that produce testosterone.
Banana bromelain helps boost testosterone levels, as it is a good source of energy.
Scientists at the University of Texas A&M have discovered that watermelon contains an amino acid called (citrulline), which is converted into arginine in the body, which boosts blood flow, making this delicious fruit a natural alternative to Viagra.
Ginseng or ginkgo (Chinese plant)
A 2002 study from the University of Ulsan Medical School showed that Korean red ginseng helped 60 percent of patients with erectile dysfunction.
Only a handful of these nuts can enhance sexual desire in both men and women because it is rich in essential minerals such as zinc.
Oysters are a food rich in zinc, which is necessary and vital for the production of testosterone, as shellfish are the richest source of this mineral, but if you do not like oysters, you can replace it by eating cheese, especially Swiss and ricotta, because they are good sources of zinc.
Oatmeal contains zinc and L-arginine, and also contains high levels of B vitamins, which are associated with enhanced sexual performance.
In addition to the role of citrus fruits in lowering the stress hormone cortisol, citrus fruits also contain vitamin A necessary for testosterone production, and can also help lower estrogen levels, allowing the testosterone to do its job.
This green plant has proven to play a great role in lowering estrogen levels, and it is rich in magnesium, vitamins C and E, and all the building blocks for testosterone production.
According to research conducted at the University of Hong Kong, it has been shown that when consuming a daily amount of red grapes it can increase testosterone levels, improve sperm motility, and make its motions stronger.
Wild salmon is characterized by having high levels of magnesium, vitamin B and important omega-3 to produce healthy testosterone, and researchers at the University of Graz Medical in Austria found that wild salmon lowers the levels of the sex hormone (GLB-SHBG) that affects testosterone.
American researchers at Pennsylvania State University found that men who consumed high amounts of monounsaturated fats found in foods such as avocados, nuts, and vegetable oils contributed to an increase in testosterone and lower cholesterol.
According to researchers at the University of Graz Medical in Austria, research has shown that tuna contains a high level of vitamin (D) which can help to produce testosterone and boost its level by up to 90%, and this vitamin is necessary to maintain the quality of semen and sperm count. This vitamin is obtained through exposure to the sun, so if you are not exposed to the sun during the day it can be compensated by adding tuna and eggs to your diet.
A newspaper in the International Journal of Impotence Research reported that 47% of men who drank a cup of pomegranate juice a day noted an improvement in sexual performance.
Meat increases the level of testosterone in the body, but excessive intake of animal protein found in beef and lamb can cause a decrease in testosterone levels.
Are there other ways to increase testosterone?
If you are overweight, shedding extra pounds may increase your testosterone levels, and according to research presented at the 2012 Endocrine Society meeting, they found that overweight men are more likely to have lower testosterone levels, here are the most important substances Carefully take it:
Sugar: If you are serious about losing weight, you must first adhere to the amount of processed sugar that is present in your diet, fructose, in particular, is the main factor in the obesity epidemic, so cutting soda from your diet is essential, and limiting your intake Fructose found in processed foods, fruit juices, and sweeteners.
Carbohydrates: especially refined foods such as breakfast cereals, bread, pies, pastries, and most other processed foods increase your insulin levels, and thus cause insulin resistance, which is the primary factor of every chronic disease and weight gain.
Therefore, this type of meal should be replaced with healthy alternatives such as vegetables and healthy fats (including natural saturated fats), as the body prefers carbohydrates in dense vegetables instead of grains and sugars, because it slows down the conversion to simple sugars like glucose, and reduces the level of insulin So when you cut cereals and sugar from your meals, increases the number of vegetables you eat, and also consume healthy protein and fats regularly, you protect your body and help increase testosterone.
Exercise and fasting
Studies have shown that both intermittent fasting and exercising increase the level of testosterone in the body.
Exercise: As the intense exercise for a short period has a positive positive effect on increasing testosterone levels and preventing its decrease, unlike exercise that is practiced for long and moderate periods, which showed that it hurts testosterone levels.
Also, eating whey protein after exercising can enhance the effect of satiety hormone (hunger hormones have the opposite effect on testosterone and sexual desire).
Intermittent fasting: Fasting intermittently helps boost testosterone by increasing satiety hormones including insulin, leptin, adiponectin, and glucagon such as Peptide -1 (GLP-1), cholecystokinin (CKK) and melanocortins, all of which help increase healthy testosterone. Increasing sexual desire and preventing low testosterone with age.
Reducing stress and anxiety
When there are extreme tension and anxiety, the body works directly to release high levels of the stress hormone cortisol, and this hormone prevents the release of testosterone.
Therefore it is necessary to resort to methods of relieving and reducing stress such as prayer, meditation, laughter, yoga, and learning relaxation skills, such as deep breathing and positive visualization, which is the unconscious “language”.
What is the language of the unconscious?
It’s about creating a visual picture of the thing you wanted to get, and thus the subconscious inside you begins to realize, understand, and work to help you relieve stress and anxiety.
Take omega-3 tablets
Omega-3 fatty acids reduce cortisol levels in the body, and allow for increased levels of testosterone in the body, so it is preferred to take omega-3 tablets or fish oil pills.
Eat whey protein
Whether found as whey protein powder or in ricotta cheese, this protein may help reduce the body’s production of cortisol and thereby increase testosterone in the body, because whey protein also helps boost testosterone production.
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