Table of Contents
Introduction
Testosterone is a necessary hormone for men. It helps to maintain bone health, muscle strength, hair growth, energy level improvements, and boost mood.
Testosterone is mainly used as a male sex hormone which defines the attitude and quality of his character.
It makes regular sex drives, bone strength, fat distribution, muscle growth, strength, and high sperm production.
Unfortunately, in many men at a young age, their testosterone level decreased, and other reasons for low testosterone such as injuries, illness, more consumption of alcohol, and less sleep time (1).
If your sex drive has reduced or you are not able to concentrate on doing the workout in the gym then it is better to check your testosterone level.
Lifestyle changes may have the possibility to improve your testosterone level increase.
Proper sleep, healthy foods, and adequate exercise a regular in one person's life which makes a healthy and good life. Here are some of the top 5 foods that make your testosterone level increase and can add to your diet to help.
Here are the Top 5 Foods That May Help For Men to Boost Testosterone
Below are the listed best foods for men who have a low testosterone level,
1. Steak
To boost your zinc level there is no food than steak, yes you will get enough amount of zinc levels if you consume steak in your food. If you cross the street food place, try the nice boiled steak to boost your zinc level.
Some of the low-level testosterone will be attributed to zinc problems. The extract good amount of zinc in testosterone production was mainly not yet understood by anyone.
It is known as affects hormone production and that leads to zinc deficiency. Some of the studies say that the consumption of zinc supplements may not increase testosterone levels (2, 3).
2. Oysters
If we are discussing steak for consuming zinc then we have to talk about oysters as well. It is seafood that contains a higher amount of zinc than any other food.
Many adults get their needed amount of zinc with their diet itself, anyhow we cannot store this mineral in the body but anyhow we should continue to acquire this mineral to get a proper regular diet.
If taking raw oysters will give 32mg of zinc to the body, almost 300% of the daily recommendation (4).
3. Egg Yolks
It's mainly for those who don't start their day with eggs, next time just go to the kitchen and prepare the delicious omelet, and don't try to remove the egg yolks.
Egg Yolk is highly rich in vitamin D, and a high amount of nutrients which are more important for testosterone.
Egg Yolks are also a good source of selenium which the minerals act as an antioxidant. There was a study from a top researcher who talked about selenium as the main good source for testosterone level increase (5).
4. Fish
It's not a big surprise maybe you have heard this earlier about consuming fatty fish which contains a huge amount of omega-3 vitamins. The Fish named salmon, mackerel, and sardines are high vitamins loaded with DHA and EPA.
There are many important fatty acids that are linked with many health benefits which include testosterone levels.
In early 2020's researchers found that intake of DHA circulates the testosterone level in overweighted males (6).
Some of the studies say that omega-3 supplementation leads to the risk of prostate cancer.
Still, much more research is needed to avoid future risks. And it is recommended to only intake omega-3 for the diet and not consume any supplements. Hence concluded that consuming fatty fish at least twice per week is more good for a healthy balanced life.
5. Berries
Basically, Berries have more antioxidant substances. Berries are seen as flavored foods but they have more antioxidants which help to protect your testosterone levels.
Latest studies said that it protects the testosterone-producing cells from oxidative damage. It also helps to boost testosterone levels.
Cherries and Pomegranates give the same result at the end of this discussion. It also helps to protect against obesity-included inflammation due to the high antioxidant content in these fruits.
This is stated as another cause of lower testosterone levels (7, 8).
