What foods increase testosterone in men
What foods increase testosterone in men?
One of the most important hormones in a man’s body is testosterone. Thanks to him, the stronger sex of humanity is so different from women in its biological characteristics. In order to always maintain a normal hormonal level, it is necessary to know which products contain testosterone. Testosterone levels also have a strong effect on potency. How to increase potency and improve erection? You can find out on the popular website: how to become a healthy man?
Decrease in male hormone
The formation of reproductive organs, external sexual characteristics in boys begins from early childhood and continues until adulthood. Signs of testosterone activity in guys are: voice change, hair growth on the face and chest area, intense puberty. In men, androgen synthesis occurs in the testicles and adrenal cortex.
According to its chemical properties, the substance belongs to the class of steroids. Testosterone is responsible for spermatogenesis, metabolism in the body, mental disorders. The norm of testosterone in men is 11-33 nmol/l. The reasons for the decrease in the amount of sex hormone are:
- inactive lifestyle;
- tobacco smoking, alcohol consumption;
- stress, lack of sleep;
- irregular sex life;
- unhealthy diet.
Therefore, this condition is accompanied by unpleasant signs: male-type hair loss, breast enlargement (gynecomastia), impotence, decreased erection, depression, infertility. Testosterone deficiency can also develop against the background of other somatic diseases: atherosclerosis, chronic prostatitis, diabetes mellitus, Itsenko Cushing’s syndrome.
Often some men are so careful about their figure that they adhere to strict diets. But this should not be done, because the body is depleted and, in order to save energy, ceases to perform vital functions. It is necessary to have calories for the natural production of androgen. From this it follows that everyone needs to know which products contain the hormone testosterone.
Scientists have argued that the intake of calories into the body in a small excess leads to the process of steroid production. With the constant absorption of a large amount of food, the fat layer increases, in which the amount of estrogen increases. This process leads to a decrease in the level of the male hormone. Therefore, in order for testosterone to increase, it is necessary to monitor body weight.
If the weight is more than normal, it is recommended to lose weight slowly, choosing the right diet, since with a “hungry” diet, the hormone numbers drop even more. It is necessary to adhere to a good ratio of fats, proteins and carbohydrates. These issues are handled by a specially trained nutritionist.
Substances responsible for testosterone production
There are many chemical trace elements that increase the production of androgens. These include:
- calcium, which is contained in greens, mushrooms and dried apricots, serves to increase an important hormone;
- vitamin D contributes to the production of testosterone, so walking in the sun is very useful;
- fiber, water and a sufficient amount of vitamins are excreted from the body toxins;
- fish products with a high zinc content contribute to the normal functioning of the male reproductive system;
- lutein is an important antioxidant that acts as a catalyst for various chemical reactions;
- fiber and indole-3-carbinol are excreted from the male body estrogen, suppressing the formation of testosterone;
- carotenes, carotenoids, bioflavonoids help the immune system function properly;
- anthocyanidins and proanthocyanidins are essential substances to prevent aging processes;
- selenium is this element responsible for the proper functioning of the testicles and sufficient production testosterone.
These nutrients are included in products without chemicals containing testosterone. What should be included in the diet to increase the level of testosterone, we will figure out further.
Everyone knows about the benefits of all types of nuts: walnuts, almonds, cashews, hazelnuts. It is worth considering that only a reasonable dosage of them will give a positive effect, you need to consume no more than 200 g of treats. Walnuts and almonds increase the level of androgens in the bloodstream.
Medical studies have shown that almost all types of nuts have polyunsaturated fatty acids, which have phytosterols substances that reduce cholesterol levels. For the health of the stronger sex, this is a negative factor, as testosterone decreases along with cholesterol.
Abuse of this food has bad consequences. A lot of peanuts disrupt the digestive processes, and hazelnuts impair the functioning of the liver and pancreas. Almonds have narcotic properties and in large doses are a poison for humans.
Everyone’s favorite spice is nutmeg, which in large quantities leads to general intoxication of the body.
Additives and spices
Men of Indochina and the Middle East, who use a lot of spices, are known for their excellent childbearing characteristics. The thing is that such substances not only improve the synthesis of testosterone, but also enhance spermatogenesis. These include:
Spicy vegetable garlic contains allicin – an element that reduces the amount of cortisol, therefore, has a positive effect on steroid increases. Actually spices are able to fight the bad effects of xenoestrogen from the environment. And also increase the functions of enzymes that remove estrogen from the body.
Fish and seafood
Undoubtedly, the question arises, which foods increase testosterone in men. It turned out that the use of fish products, which are saturated with zinc and vitamins, is useful for men’s health. The use of seafood is more effective than freshwater fish.
The seafood that you can afford includes fatty fish species, as they are rich in polyunsaturated omega-3 fatty acids. Frequent use of such products reduces the risk of heart and vascular pathologies by thinning the blood. This, in turn, also affects the efficient movement and delivery of androgens to target organs.
It is desirable to know which fish to choose for the reproduction of testosterone in men. It should be grown in unpolluted reservoirs or on fish farms. A quality product will not poison the consumer.
Among many seafood and fish, tuna is very useful, as it is rich in vitamin D, which is necessary for the heart. This product has a very low percentage of calories. It is useful to eat tuna, both canned and fresh. After eating this type of fish, there is an increase in the amount of androgens, so it is recommended to alternate it with sardines and salmon.
Meat is a product that people often consume. There are many varieties of meat products, but beef is very useful among them. It contains protein, iron, zinc and omega-3. To optimize hormone levels, you need to eat beef steak 2-3 times in seven days.
Chicken, turkey in the daily menu will provide a lot of protein, which will normalize the functions of the muscular system, maintain hormone levels in men. Such types of meat must necessarily be included in the diet, since they have the right ratio of fat and protein. They are consumed several times a week in fried form, grilled or in the oven, without skin and bones, in the form of meatballs.
Some people who adhere to a protein diet to increase muscle tissue, replace meat products with soybeans. It is not necessary to do this, since soy contains phytoestrogens in its composition, which are a plant analogue of female sex hormones. When men use this product, there is a decrease in androgens. If you need to reduce body weight, saturate muscles with protein and at the same time increase steroids, venison will be a compromise option. Vegetable food
The antidotes of harmful toxic food are fruits and vegetables. They have various vitamins, fiber, water that purify the body, reduce the level of glucose in the bloodstream. It is also recommended to eat vegetables, fruits and berries fresh, and not canned, dried or frozen.
All types of cabbage, broccoli, turnips, green grapes, green lettuce, dill include lutein, which is an antioxidant. With the help of celery, it is easier for the body to produce the hormone androsterone, which contributes to the production of testosterone.
Carotenoids and bioflavonoids are substances that support immunity and prevent cancer. They are part of such fruits:
- sweet potato;
With low testosterone production, it is forbidden to eat grapefruit. Its constituent components prevent the liver from decomposing estrogen. All scarlet fruits include lipokines and anthocyanins – these are carotenoids that improve the functioning of the reproductive system. These include raspberries, strawberries, cranberries, watermelon. Exclusively red grapes contain flavonoids – trace elements that are responsible for the transition of testosterone into estrogen. Increases sexual desire and erection of pomegranates.
Black currant, blueberry, blackberry – these fruits have antioxidants (anthocyanidins and proanthocyanidins) that delay the aging of the body. It is recommended that the daily menu includes at least 50% of vegetables and fruits.