The level of testosterone in the blood may decrease due to external and internal factors affecting the body. Its production in the body begins to slow down gradually, and the level decreases after 30-35 years of age. Therefore, for prevention and in identifying abnormal testosterone levels in the lower side, it is necessary to take measures to normalize its amount in the body.
Testosterone Dependence on Nutrition
It should be noted that a common cause of testosterone deficiency is the consumption of unhealthy foods with high cholesterol, fats and fast carbohydrates, as well as the consumption of alcohol, carbonated beverages and caffeine in large quantities.
The rate of testosterone in men from adolescence to old age
One way to increase testosterone is proper nutrition. In cases when diseases are not the cause of a decrease in testosterone synthesis, proper selection of products, proper rest and moderate physical activity can lead to the production of the hormone to normal without additional medication.
Also, if medication is prescribed for diseases that affect testosterone production, proper nutrition will speed up the healing process.
Meat. Low-fat red meat is rich in proteins and zinc – the most important components for the production of the desired hormone. Beef, veal and rabbit meat are considered the most useful. But to abuse it, like any other product is not worth it. About 200 g of meat can be considered the daily norm for a man of average build. Not less useful and poultry turkey meat, chickens, which contain a little less protein than beef, but at the same time, it is much less fat.
Seafood. Seafood dishes of oysters, clams, shrimp, salmon contain large amounts of zinc, selenium, proteins and vitamins, polyunsaturated acids Omega 3 and Omega 6 significantly increasing the ability to produce hormone. Oysters are particularly high in zinc.
Sea foods contain trace element selenium, which is involved in the biosynthesis of testosterone and improves sperm quality.
Read more: What seafood increases the potency
The advantage of seafood is also their relatively low calorie and easy digestibility.
Eggs The benefits of chicken and quail eggs for men is indisputable, when used within normal limits. Eggs have a high content of protein and good cholesterol, which is an integral part in the structure of testosterone.
Nuts All types of nuts are called a storehouse of minerals and vitamins involved in the synthesis of testosterone. Walnut is especially worth noting: The benefits and harms of walnuts for men .
Legumes Beans in protein content can compete with meat. It is also high in zinc. All these elements are components in the formation of testosterone.
Pumpkin seeds. No less useful product for the male body.
In more detail: Pumpkin seeds for the male body
Vegetables and greens. Especially fresh celery , parsley , avocado, carrots , cabbage, spinach, asparagus, garlic , onions, eggplants and tomatoes increase the productivity of androgen, and also improve potency and libido. The great advantage is that they can be added to almost all dishes.
Many scientists and nutritionists agree that men need to eat 3 times more greens than women.
Fruits and berries. All citrus fruits, grapes, currants, as well as cherries, prunes, pomegranates, figs, cantaloupe, dried apricots and apricots are sources of beneficial micro and macro elements that improve the synthesis of the hormone. Bananas, which belong to aphrodisiacs , should also be included in your diet for developing testosterone and improving potency .
Read: The benefits and harm of bananas for men’s health
Kashi. Buckwheat, wheat, pearl barley porridge, rice due to its fiber content, cleanses the body, improves blood circulation in the pelvic organs, which stimulates the production of testosterone.
Herbs and spices. Ginseng, pepper, curry spices with moderate use stimulate potency, cravings and increase testosterone.
Red wine. In small quantities, natural red wine can be beneficial for the body. It contains antioxidants, neutralizes and removes toxins, prevents the formation of the female hormone estrogen. It should be consumed no more than 50 grams. during the day 2-3 times a week.
Read: Recipes and ways to cook mulled wine
Chocolate. Not every sweetness is useful, but dark bitter chocolate will be pleasant as a dessert, and as a tasty remedy that increases the level of the male hormone.
To increase testosterone is not necessary to go on a special diet. Enough to include in your diet on a regular basis, the above products, to eliminate harmful to the body food, lead a healthy lifestyle and the level of the male hormone will be normal.