This hormone is mostly associated with men and is considered as an important element for good health. Now, this hormone is important for both men and women alike and with age, our body produces less of this hormone. There can be other reasons as well which affect the decline of this hormone. If you are using statin medications it can lower your testosterone levels. The low levels of this hormone can cause a lot of problems for both men and women, however, it affects the men more. Deficiency of this hormone can cause prostate enlargement, hair loss and even certain types of cancer. It is believed that the hormone imbalance during menopause due to hormone replacement therapy has increased the cases of breast cancer in women.
There are many food items which can boost the production of testosterone in our body. Our body needs several different nutrients to boost the testosterone levels. The two most important of them are Vitamin D3 and Zinc. If you want to gain more weight or build muscle mass then you should always go for these food items. These edible contain natural testosterone booster and will help with the body increase the mass. Let us look at some of these food items.
Recent researchers have found that the shrimp has the ability to boost the testosterone levels. The shrimps have high levels of vitamin D which in turn affects the testosterone levels. It was found that men with higher levels of vitamin D also had higher levels of testosterone. You should not take your vitamin D intake lightly and should always keep a tab to consume a high amount of vitamin D.
- Pumpkin Seeds
The pumpkin seeds are a good source of zinc. This mineral plays an important role in various enzymatic reactions in the body. It also plays an important role in testosterone production. You should add more pumpkin seeds to your diet to boost the testosterone production. You can add them to yogurt, salads and even oatmeal.
Coconut is another food item which can help boost the testosterone production. It has a high amount of saturated fat and plays an important role in testosterone production. It was found that if men switched from regular high fat to a low-fat diet the testosterone levels decreased. Similarly, eating these foods can drop your testosterone levels. Food items such as alcohol, soy products, and sugary drinks. The coconut is good for health and you can also add butter, steak, and chocolate to your diet.
- Wheat Bran
The low brow wheat bran can help increase the testosterone levels in your body. The fiber-rich bran is a great source of magnesium. Recent studies have shown that higher intakes of magnesium have improved testosterone levels in our body. Also, high-intensity exercise and magnesium can improve the testosterone levels manifold. Our body needs magnesium for many biochemical reactions and even testosterone production. You can also eat cocoa powder, whole grains, sunflower seeds, beans, almonds and oat bran.
- Ricotta cheese
It has a high amount of whey protein and is very good for people who want to build muscles. Recent studies confirmed that people who consumed more whey protein experienced lower levels of stress hormone. It is also rich in branched-chain amino acids and helps to affect the cortisol response in the body. The cortisol hormone hinders the production of testosterone. This kind of protein will help promote body fat storage. You can also consume milk, kefir, and yogurt.
Strawberries are rich in vitamin C. It is an antioxidant and helps in decreasing the cortisol levels post high-intensity workout. It is a catabolic hormone which is released by adrenal gland when you are under stress. This hormone can reduce the testosterone levels, hence it is important that we should not let the cortisol hormone levels increase.
- Olive oil
This oil can improve the testosterone levels manifold. It has been found that people who consumed olive oil daily showed improvement in the testosterone levels. The extra virgin olive oil is good for the testosterone production.
As we already know testosterone is important for the overall functionality of the body. Although it is a male hormone it is beneficial for women as well. It is important that we eat good food regularly to help with the testosterone levels. Get out of your comfort zone and take out time for your body. Due to our laid-back attitude, there are many problems and chronic diseases which have been prevalent.