Testosterone is a male hormone, which is very important for overall health and sexuality (not just in men). Testosterone is a steroid hormone which is found naturally in the human body. While it is primarily a male sex hormone, it also occurs in women, in smaller quantities. This hormone can not be taken with food, but some foods can stimulate the production of testosterone. Zinc and vitamin B positively affect testosterone production in the body. As the primary male sex hormone testosterone is responsible for male characteristics such as increased muscle and bone mass, voice deepening and growth of the body hair.
Which are foods that increase testosterone ? A balanced diet, including sufficient amount of macro- and micro-nutrients, is an indispensable part of a healthy lifestyle, which can provide a good testosterone level.
Here a list of some foods that increase testosterone level :
- Foods rich in monounsaturated fats are foods that boost testosterone level. Scientists believe that monounsaturated fats have a direct effect on testicular function responsible for the secretion of testosterone. Good sources of monounsaturated fats are nuts, olive, canola and peanut butter.
- Zinc rich foods are foods that increase testosterone level naturally. Zinc helps in the natural production of testosterone. Foods high in zinc are oysters, chicken and turkey meat, beans, dairy products.
- Onions and garlic contain allicin. They are also suitable foods that increase testosterone levels naturally
- Cruciferous vegetables such as broccoli, cauliflower, cabbage, watercress and radish are also foods that increase testosterone.
There are other natural ways to increase testosterone level. One of them is to get enough sleep. A lack of sleep affects a variety of hormones in the body. Lack of sleep can lead to the production of cortisol, which leads to a reduction in testosterone levels. You can increase testosterone naturally by regulation of stress levels too. Some relaxation techniques like yoga, meditation and deep breathing exercises help to release stress. Other good natural ways to boost testosterone level are: to keep a healthy weight, to stay active and to limit alcohol consumption.