Men’s health-promoting foods

Testosterone is a sex hormone that has several roles, including promoting sexual desire, maintaining bone and muscle mass, producing sperm, and increasing red blood cell count.  Certain medical conditions, lifestyle choices, and other factors may impact the body’s testosterone levels, which naturally fall by 1% to 2% with age. It’s possible that certain foods can enhance testosterone levels in men who are suffering from low levels. Age-related declines in testosterone production might be exacerbated by medical disorders or drugs that impair the body’s ability to produce enough testosterone.

When Testosterone levels fall below 300 nanograms/deciliter (ng/dL), it is known as hypogonadism or low T. Testosterone replacement treatment can be used to address low testosterone medically. Many people suffer from hypogonadism. Around 40% of men over 45 and 50% of men in their 80s are hypogonadal, according to the research.

Maintaining ideal testosterone levels requires a healthy lifestyle, including a nutritious food. Diets high in ultra-processed foods and low in nutrients may lower testosterone levels, according to several research.

Nutrient-rich foods that may assist maintain healthy testosterone levels are available. Few of them are as under:

1. Honey

Honey contains boron, a naturally occurring mineral. In addition to boosting testosterone levels and bone and muscle mass, it has also been shown to improve cognitive function and motor coordination.

2. Fatty fish

Vitamin D, zinc, and omega-3 fatty acids are abundant in oily fish like salmon and sardines, which are good sources of these minerals. Research has demonstrated that a low-fat diet can harm testosterone levels, despite the fact that high-fat foods such as fried dishes have been related to lower levels.

3. Avocados

In terms of hormonal health, avocados are an excellent source of healthful fat. Avocados also contain magnesium and boron, a mineral that has been linked to higher testosterone levels in men. Boron, a trace mineral, appears to alter testosterone metabolism and may protect against testosterone deterioration.

4. Pomegranates, berries, and cherries

Because of the flavonoid antioxidants in these foods (which are abundant), they may help prevent damage to testosterone-producing cells and boost levels of the hormone. Testosterone levels rise and Leydig cells (which make testosterone) are protected from damage.

5. Oysters

In terms of zinc content per serving, oysters top the list, and this mineral is critical for sperm health and fertility. Hypogonadism, or a lack of sufficient testosterone production, can occur in men who have a significant zinc shortage.

6. Vitamin D

Vitamin D deficiency in men might result in reduced testosterone levels. Sunlight is one of the best ways to get vitamin D, but that isn’t always an option. The vast majority of the country’s vitamin D needs are met through fortified foods. A person’s daily vitamin D need can be met by almond, soy, hemp, and flax milk, for example.

7. Extra-virgin olive oil

Many health benefits have been linked to the Mediterranean diet, which mainly relies on olive oil, including a reduced risk of cardiovascular disease and cancer. Vitamins A and E, as well as omega-3 fatty acids, are found in abundance in this oil. Men’s fertility may benefit from extra-virgin olive oil, according to some research. According to a small study, the oil may raise testosterone levels in healthy adult males.

8. Garlic

An ingredient in garlic, allicin, has been demonstrated to lower levels of the stress hormone cortisol in humans. Testosterone is produced by the adrenal glands, and cortisol is produced by the pituitary gland. Stress has an impact on a number of biological systems, including testosterone production. As cortisol levels are lowered, testosterone production is increased by the adrenal gland. In spite of the fact that it has no direct influence on testosterone levels, garlic is a cortisol-reducing meal.

So we see that there are several foods which have the potential to raise the body’s testosterone production. Healthy meals that are high in zinc, vitamin D, and magnesium could be critical to the success. People who eat a well-balanced diet are more likely to meet their nutrient needs. Additionally, exercising and minimizing stress can help raise testosterone levels. Most people need a combination of tactics to see benefits.

If a man is experiencing the signs and symptoms of low testosterone, he should contact a doctor.