Testosterone is a sex hormone often linked to masculinity and virility. 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. Although age has a huge impact on testosterone levels, lifestyle and diet are the most important factors.
Here is how you can naturally increase your testosterone levels:
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 and without these the amount of this hormone will decrease.
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 men’s testosterone levels.
This mineral prevents testosterone binding to the protein. What is the result? You can get a larger amount of this hormone in your blood. Almonds, cashews or peanuts are good sources of magnesium.
There is a reason why these mollusks are considered beneficial for fertility – 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 foods fortified with zinc, most often cereals.
Zinc strengthens the immune system!Buy pomegranatesStart the day with a glass of pomegranate juice instead of orange. Pomegranates will lower cortisol (stress hormone), blood pressure and improve your mood. A high amount of cortisol stops the testosterone production, also leading to the accumulation of fat in the body.
Follow a healthy diet
A diet of the Mediterranean type can help you keep your weight under control and to protect yourself from insulin resistance correlated with low testosterone. When testosterone levels are declining, the fats increase. The more fat accumulates in the body, the more likely to suffer hormonal imbalances.
To escape this vicious circle, it is necessary to get rid of excess weight, or the increase of the testosterone level becomes more complicated. Try to eat more healthy fats such as olive oil, avocados, and nuts. Opt for lean meat, whole grains, fruits and vegetables. For best results, use reliable supplements like spartagen xt.