Testosterone hormones play a significant role in men’s lives which is why it’s also known as a male hormone. People experiencing low testosterone hormone levels in their bodies face a lot of challenges, especially in sexual functions, fertility, muscle health, and bone health. Men are the most affected lot by low testosterone levels.
In some cases improving testosterone levels through eating a better diet can also be supplemented with testosterone boosters which can improve levels in men and women.
In many cases, low testosterone levels lead to erectile dysfunction (ED) or impotence in men. On the other hand, women also need testosterone hormones for muscle maintenance and promoting bone health.
Patients suffering from muscle tearing diseases are also given prescriptions to boost their testosterone hormone production in their bodies. All in all, testosterone is an essential body hormone. To avoid testosterone hormone deficiency, make sure you eat right, including foods that boost the production of the testosterone hormones in your body.
What leads to low testosterone hormones in the body?
Different reasons are responsible for low testosterone hormone levels in your body. For instance, there are natural causes for low testosterone levels natural such as ageing. As you age, your testosterone levels go down. Therefore, if you notice any of low testosterone hormone symptoms in your 50s or 60s, that’s normal.
Medics have also listed high levels of body fats as another cause of low testosterone production. People with obesity are, therefore, are at high risk of suffering from low testosterone symptoms. Besides, health problems affecting pituitary glands and testis could also lead to low testosterone production in the body.
Diet is another determinant of testosterone hormones level in your body. A balanced diet plays a vital role in the functioning of the body organs. Here are the foods you should eat:
1. Ginger and onions
People have been using ginger for various medicinal purposes for many years now. However, a study conducted in 2012 proved that taking ginger supplements daily for three months can boost the production of testosterone hormones in your body. The research involved 75 adult men suffering from low testosterone symptoms such as infertility and erectile dysfunction. After three months of taking ginger supplements, 17.7% of the men who participated in the study recorded an increase in their testosterone levels.
The researchers also suggest that ginger can enhance sperm health. On the other hand, onions are also said to contain nutrients that can increase testosterone production in your body. However, studies show that taking fresh onions can increase the levels of testosterone hormones in the body.
Raw onions are said to be more effective than the cooked ones. Consult with your doctor for more information.
2. Fish oil and oily fish
Many medical researchers have recommended seafood as one of the foods you should include in your diet if you wish to increase testosterone levels.
In the United States of America, the Department of Agriculture encourages people to take seafood at least twice per week. Apart from just boosting sexual life, seafood is rich in proteins. Fish contains omega-3 fatty acids, which in turn stimulate the production of testosterone hormones.
Alternatively, you can take omega-3 supplements or buy fish oil. However, not all fish can help you increase testosterone levels. There are specific types of fish that have been proved to have high levels of omega-3 fatty acids, which can increase the production of testosterone hormone. Such fish include salmon, herring, Atlantic mackerel, sardines, and trout.
If you don’t like or have access to the fish above, you can talk to your doctor to guide you further.
3. Leafy green vegetables and fortified plant milk
Greens are said to be a great source of magnesium, which is essential in enhancing your body’s testosterone levels. The good news is that leafy green vegetables are easily accessible, meaning you have no reason to worry.
Swiss chard, kale, and spinach are all in this category, and they’re readily available for buying in the nearest grocery shop. A study carried out in 2011 found out that the intake of magnesium products for four weeks increased testosterone levels.
Other magnesium sources include beans, nuts, whole grain, and lentils. Vitamin D is also said to play a vital role in improving testosterone production.
Apart from the sun, plant milk, like those processed from soy, hemp, almonds, and flax, provide 25% of the total vitamin D requirement per meal.
Always check the nutritional contents of the plant milk products before purchasing them.
Low testosterone hormones can lead to serious health complications in men, especially in sexual life.
The best remedy for low testosterone hormones production in the body is always to check your diet and include the foods mentioned above. Oysters, which are rich in zinc, and pomegranates are also essential in boosting your body’s capacity to produce more of the testosterone hormone.
On top of all that, make sure you’re always physically and mentally fit. Excessive body fats and stress could negatively affect the production of the sex hormone in your body.
Do regular exercises to burn unwanted body fats. Besides, when you notice any low testosterone symptoms, seek medical attention as soon as you can to get proper guidance. Don’t wait until it’s too late.
Alternatively, when going for a regular medical check-up, request your medic to also check your testosterone levels.