Testosterone is a sex hormone linked to masculinity and virility often. High levels of testosterone during adolescence help physical maturation and transformation into a man – increases muscle mass; widen shoulders, increase penis size, chest hair and deepening of the voice.
The concentration of testosterone in the adult organism helps to maintain these qualities, but it is important for sexual function, libido and reproduction. However, testosterone levels begin to decline naturally as a man ages, the process starts at the age of 25-30 years and is increasing as they approach the age of 50 years.
Among the specific symptoms of hypogonadism (low testosterone) include: decreased interest in sex, undue fatigue, muscle weakness, erectile dysfunction, weight gain, especially in the abdominal area, depression, and anemia.
Although age has an impact on testosterone levels, lifestyle and diet are the most important factor.
Here’s how you can increase testosterone levels naturally:
Add flavor to your meals
Onions and garlic are your allies in the kitchen and bedroom. This helps to produce more sperm and increase the hormones that trigger the production of testosterone. Both contain high levels of Flavonoids, which protect sperm quality.
Eat more protein
Beef, chicken, or eggs should not be missing from your diet. Tofu, nuts, olive oil and seeds also contain protein. Try to eat 250-300 grams of protein per day, although the ideal amount depends on the age and how active you are. Testosterone is produced from cholesterol and fats without the amount of this hormone will decrease.
Choose Fish in Your Diet
Oily fish such as salmon, tuna or mackerel contain a lot of vitamin D; often associated with bone density and muscle strength, vitamin D is also closely related to testosterone levels in men.
This mineral prevents testosterone binding to the protein. The result is a larger amount of male hormone in your blood. Spinach contains plenty of magnesium. Almonds, cashews or peanuts are good sources, too.
There is a reason why these mollusks are considered beneficial for fertility – they contain almost five times the recommended daily dose of zinc. This mineral is helpful in the production of testosterone. A significant amount of zinc is found in beef or beans. There are many zinc-fortified food products, most often cereals. Bonus: Zinc strengthens the immune system!