You might have heard about testosterone and its role in sex drive, but it has other roles as well. Testosterone is a male sex hormone that is also responsible for sperm production, muscle health and hair growth along with libido. Although it is a male hormone but is important for females. With age and certain other factors, testosterone levels reduce which is also known as hypogonadism. This low testosterone levels may cause other health issues, to prevent this testosterone levels should be enhanced either by doctor suggested medicines or testosterone boosting medicines. Normally testosterone levels can be increased by taking vitamin D and zinc in the diet. In this article, you will come to know about 4 foods that boost the testosterone levels naturally.
1. Vitamin D
Vitamin D is sunlight vitamin because it can be obtained from sunlight. It is fat soluble vitamin and when active act as the steroid hormone in the body. The natural food sources of vitamin D are fish, eggs, and milk, etc. These days people avoid sunlight or due to less exposure to sunlight results in low vitamin D levels which ultimately affects testosterone levels by reducing it. When you start increasing vitamin D levels either by foods or by taking supplements, your testosterone levels will increase that will improve overall health as well. The high testosterone levels improve sperm quality that is good for men health. For normal individual vitamin D levels above 30nm/ml is good for having strong bones and balancing testosterone levels.
2. Pumpkin seeds
Pumpkin seeds are the rich source of zinc that is a catalyst of many enzymatic reactions in the body and testosterone production. Men who take low levels of zinc on a daily basis suffer from low testosterone levels. Add pumpkin seeds to your diet by sprinkling them on desserts, salads, oatmeal, and yogurt. They can be taken by sprinkling on a smoothie or protein shake. You can take them to increase zinc levels, which will help you to have high testosterone levels. Other foods having high zinc content are turkey, wheat germ, steak, sesame seed, and lentils, etc.
Seafood is the best source of vitamin D which has a strong link with increased testosterone production because vitamin D high levels are associated with increased testosterone levels. Studies have shown that men and women exhibiting high vitamin D levels have the strong upper muscular body so that high testosterone levels can be linked with muscle strength. If you want to gain muscles and strengthen the core, you must take vitamin D to enhance the production of testosterone levels. Shrimps are best kinds of seafood and many people like them for their flavor and taste; they are the best source of protein and good fats along with vitamin D. The other food sources that can increase vitamin D intake are herring, cod liver oil, salmon, eggs, and mackerel. Try to incorporate these food sources into your diet to boosts testosterone levels and healthy skin.
Fenugreek is a popular herb used for the culinary purpose since ancient times, but apart from the aroma, it has many health benefits as well. In simple it is a herb-based testosterone booster. Normally testosterone is converted into estrogen, but fenugreek increases the testosterone levels by halting this body process. 500 mg of fenugreek per day increases testosterone levels and shown by research because individuals who were given fenugreek had high testosterone level along with increased fat metabolism and strength. Fenugreek not only boosts the testosterone levels but also increases the libido, improves the sexual performance and overall health of an individual.
These all are testosterone boosters that are natural ones and boosts the testosterone levels without causing any side effect. But if you have a deficiency, you should better consult the doctor and take supplements along with these natural foods to get the best results. The best way to overcome low testosterone level is to take balanced diet enriched with vitamin D and zinc along with physical activity. Yoga is best to maintain hormonal imbalance for men and women. Do good to your body; your body will return in the form of health.
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