Foods that boost testosterone level | food for testosterone level : Testosterone

 

Testosterone hormone plays an important role in male development, lack of testosterone hormone can cause increased body fat, fragile bones, low bone density, decreased muscle mass or strength, swelling in the breast tissue, increased fatigue. 

Testosterone known as male hormone, which produce in testicles and begins to produce during puberty and begins to low after the age of 30 or so.  it also present in females but in a very small quantity. 

What can cause low testosterone level

• Age
• Injury to testicles
• Infection
• Type 2 diabetes
• Excessive consumption of alcohol
• Adverse effects of medications
• Thyroid 
• HIV

  Benefits of Testosterone 

• Increased bone density
• Increased sex drive
• Improve sperm production
• Help fat loss
• Increased muscle mass and strength
• Red blood cell production

 

There are plenty of ways to get increase testosterone level like, strength training, by making changes in your sedentary life, life stress free life, get plenty of sleep and eat healthy diet. here in this article we will tell you one of them ways to increase or boost testosterone level.   

 

Food that boost testosterone level

1. Egg yolks 

Egg yolks are the rich source of vitamin D, which helps to raise significant amount of testosterone. cholesterol of egg yolk may help to raise low testosterone level. 

2. Beans 

Beans are also help to raise lower testosterone level, they are rich source of zinc which helps Low Testosterone level. 

These food are also rich in fiber and protein as well. 

• Lentils
• Baked beans
• Chickpeas

 

3. Tuna

Tuna fish is rich source of vitamin D, which help production of testosterone. also contains good amount of protein and low calorie food. 

You can choose other fish as an alternative of Tuna,  like Sardines or salmon. 

 

4.  Pomegranates

A small study from 2012 revealed that eating pomegranate may boost production or raise low testosterone level. 

Pomegranates also support fertility, sexual, heart health and depression. 

5. Fortified foods

Vitamin D shows significant raise in testosterone, a study from 2011 suggest that vitamin D may
increase the testosterone levels.

Best way to get vitamin D is from direct sun exposure but not everyone can spend enough time
outdoor.
So you can take fortify food following with vitamin D.

• Dairy products
• Cereals
• Juice
  

6. Green vegetables

Eat magnesium rich green vegetables, like spinach, kale and swiss chard, magnesium helps increase the testosterone level in the body. 

A study from, 2011 has been found that magnesium could help increase testosterone level of sedentary participant and those who were athletes.

Also read 

How does testosterone help in bodybuilding | testosterone role in bodybuilding

how to know testosterone level and When to consider for testosterone test