What Is Testosterone ?
It is a male hormone that plays an important role in maintenance and development of male’s reproductive tissue and physical characteristics. Leydig cells are responsible for the production of this hormone which primarily found in testicles in males, but also produced in adrenal glands in very small amount in both male and female. Food that boost testosterone contain various nutrients, vitamins, and minerals that are necessary for the proper functioning of Leydig cells
Testosterone is responsible for many different types of functions in the male body, including development of male reproductive organ during puberty and fatal development and it also stimulates the growth of secondary sexual characteristics such as changing of voice, growth of body and facial hair and increased muscles mass. It is also responsible for the production of sperm and sexual activities.
If the body not able to produce enough testosterone, it can lead to a condition known as testosterone deficiency or Hypogonadism. In this condition our body can suffer varieties of health problems such as decreased bone density, including infertility and muscle weakness. In addition to physical changes, testosterone can also affect the energy levels, mood and cognitive functions.
It is crucial to recognise that testosterone level can different between individuals and can be affected by factors such as exercise, age, diet and underlying medical conditions. If your are concerned about your testosterone levels, seeking advice from a qualified healthcare professional is recommended.
What Is Low Testosterone Symptoms ?
This condition of low testosterone level also known as Low T, it occurs when Leydig cells unable to produce enough testosterone in our body. Testosterone is generally known for sexual development and function, but beyond this it has many other roles in our body such as muscle mass, regulating mood, bone density and red blood cell production.
Below are some indicators of low testosterone levels that you may experience :
- Fatigue : Fatigue can be a symptom of low testosterone. A balanced testosterone level helps to maintain high energy level and metabolism. However, when testosterone levels are low, it can result in feeling of tiredness and fatigue.
- Increased body fat : Testosterone plays an important role in regulating muscle mass and fat distribution. Hence low testosterone levels results decrease in muscle mass and increase in body fat. This fat usually seen on abdominal area. Low testosterone can decrease energy levels and metabolism, making it more difficult for the body to burn extra body fat.
- Reduced sex drive : Testosterone is very important hormone involved in sexual development and function, which plays an important role in regulating libido and sexual desires in both man and women. When testosterone levels are low, it can lead to decrease in sexual desire and function, including erectile defection and decreased libido.
- Mood changes : Mood changes can be symptom of low testosterone. Testosterone helps in regulating emotions and mood in both male and female. A low testosterone level can lead to changes in mood such as feeling depressed, increased irritability and feeling demotivated.
- Muscle loss : Testosterone plays an important role in regulating muscle mass. Low testosterone levels can results decrease in muscle mass and increase in body fat. Low testosterone can decrease energy levels, making it harder to engage in any physical activity.
- Erectile dysfunction : Testosterone is important for sexual development and function in men. It plays as important rope in regulating the flow of blood to the penis and nerve functions. When the testosterone levels are low, it can decrease the sexual desire and erectile dysfunction.
- Reduced bone density : Testosterone plays an important role in keeping bones healthy by regulating bone growth, turnover and density. When there is low testosterone level, it can result reduced in bone density, which can increase the risk of developing conditions such as fractures and osteoporosis.
Here Are Top 10 Testosterone Increasing Foods
Tuna
Tuna is a highly popular choice not only for its’s delicious taste but also for its rich nutrient content with several health benefits. One of the significant benefit of consuming tuna is its ability to increase testosterone levels in the body, all credit go to its high vitamin D content. Vitamin D is a hormone that plays a crucial role in the production of testosterone, making tuna a great source to support optimal hormonal balance.
According to current scientific evidence, Vitamin D supplements can help increase testosterone levels in men. Tuna is nutrient rich food that is low in calories and high protein content, which is important for muscle repair and growth, its low calories content makes tuna a great option for those looking for healthy balanced diet. However it should be noted, that tuna is also a source of mercury, which can be harmful for our body. To minimise its risk, it is recommended to limit your intake of low-mercury fish including tuna, don’t consume more than 12 ounces per week.
Garlic
Garlic is widely used herbal known for its medical properties. Among its many benefits, garlic is known to have the ability to increase testosterone levels. This is attributed to the presence of compound known as allicin in garlic, which has been shown to have anti-cortisol effects. Cortisol is hormone that can be a barrier in the productions of testosterone or lead to decrease testosterone levels. By reducing cortisol levels, allicin may help to increase testosterone levels in the body.
Garlic is a simple and healthy addition to any diet. Its unique flavour can be added into a variety of dishes such as stir-fly, pasta or roasted vegetables.
Adding garlic to your diet is great and may help to increase testosterone level. But it’s important to note that only adding it to your diet may not help to raise your testosterone level, especially if you having any medical condition. It’s very important to speak with your health professional.
Egg yolks
Egg yolks are a popular food among fitness enthusiasts due to their numerous health benefits. One of these benefits is their potential to increase testosterone levels. This is because egg yolks contain cholesterol, which is a building block for the production of testosterone. Cholesterol is a type of fat that is necessary for the production of hormones such as testosterone.
Research has suggested that consuming whole eggs may increase testosterone levels in both man and women. However, another study found that men who consumed 4 whole eggs for 12 weeks experienced less of an increase in the level of testosterone production compared to men consumed only egg yolks .
Now you may understand that consuming egg yolks are great for increasing testosterone level, but it’s important to note that egg yolks are also high in cholesterol, which can be a concern for some people. So, it’s very important to consult with your health professional before consuming egg yolks.
Beef
Beef is commonly believed to be a testosterone boosting food due to its zinc and protein content. Protein helps to build and repair muscles and also helps to increase testosterone level. Zinc is a vital mineral that is necessary for the production of testosterone and beef is a good source of this mineral.
Before consuming beef it’s very important to check the quality and its type, which can affect its nutrient content and potential health benefits. According to the studies, a grass feeding beef is often consider to be a healthier option because it contains more beneficial nutrients such as conjugated linoleic acid and omega-3 fatty acids, which may have potential benefits for testosterone production.
The amount of beef that should be consume in a week may vary according to the individuals sex, activity level, age and weight, also if undergoing medical condition. However it is recommended to consume 80-110 grams of lean beef per serving ( two servings a week ).
Pomegranates
Pomegranates are the nutrient rich food with a lot of health benefits, also having the ability to increase testosterone level. Pomegranates contains several compound that have been shown to increase the testosterone level.
Studies have shown that individual who drinks Pomegranates juice about 250 ml for two weeks will have higher testosterone level than the individual who did not drink. Consuming Pomegranates extract for 8 weeks led to increase in testosterone levels and improved the quality of sperm.
The compounds present in Pomegranates that helps to increase the level of testosterone are polyphenols and nitrates. So adding Pomegranates in your diet will help to improve the production of testosterone, improved blood flow and reduce inflammation.
Oysters
Oysters are packed with protein, minerals and vitamins which makes them a great source of nutrition. They are also having the ability to increase testosterone level in men.
Oysters are the rich source of zinc, which plays very important role in the production of testosterone. Zinc is the mineral that helps in regulating the levels of hormones responsible for testosterone production such as follicle-stimulating hormone and luteinising hormone.
In addition to zinc, Oysters are also a good source of other nutrients such as Omega-3 fatty acids and Vitamin-D. Omega-3 fatty acids help to reduce inflammation in the body and Vitamin-D is essential for bones and muscles health.
Grapes
Grapes are the another health beneficial fruit that are rich with vitamins, minerals and antioxidants. They also contain some compounds which are responsible for the production of hormone called testosterone.
The compound found in grapes is resveratrol, which is polyphenol. Resveratrol helps to enhance the level of testosterone and has been shown to have anti-oxidant and anti-inflammatory properties.
In addition to this compound, grapes are also a good source of other nutrients such as magnesium and vitamin C. Magnesium is a mineral that is necessary for the variety of bodily functions, including hormone regulation and vitamin C works as an anti-oxidant that helps to protect cells from damage. Magnesium and Vitamin c may also helps in the production of testosterone.
Honey
Honey is naturally sweeten liquid substance made by bees from the flowers. We do not consider it as a testosterone boosting substance, but it contains some nutrients that can work in positive way for increasing testosterone level.
Boron is the nutrient found in honey, which is shown to have positive effect on the level of testosterone. In addition to testosterone, boron also help to improve cognitive function and improve bone health.
Honey also contain some important nutrients that are important for over whole body, including antioxidants and anti-inflammatory compounds. These nutrients may reduce the risk of chronic disease and may help to protect the body from damage.
Brazil nuts
Brazil nuts may be grown in South America. They are packed with variety of nutrients that may help in the production of male hormone, including testosterone.
Selenium is the main nutrient found in brazil nuts that helps to increase testosterone level. Selenium have the antioxidant properties that helps to protect cells from damage and also helps to regulate the levels of hormone.
In addition to the antioxidant and selenium, Brazil nuts are also contain other nutrients that are important for our body such as protein, healthy fats and fibre. These nutrients may help to reduce inflammation, promote muscle growth and support healthy hormone levels.
Brazil nuts are great addition to any diet and can be added to recipes or can be eaten as snacks to provide a boost of flavour and nutrition.
Spinach
Spinach is green leafy vegetable with rich nutritions. It contains variety of mineral, vitamins and antioxidant that are beneficial for our whole body, including male hormone.
The key nutrient found in spinach is magnesium which plays a great role in the production of testosterone. Magnesium may helps to improve bone health and improve muscle function and also helps to regulate the level of sex hormone in the body.
In addition to this nutrient, spinach also contains other important minerals such as vitamin K, vitamin C and folate, they all are the important nutrients for overall being health. These nutrients can help to support healthy bones, helps to boost the immune system and improve cardiovascular system.
