Foods increase testosterone | Foods reduce testosterone

Foods increase testosterone | Foods reduce testosterone

Testosterone is the main male hormone, which is produced in the testes and ovaries and is found in small amounts in females and is one of the main drivers of physical changes during male puberty, such as muscle growth, voice change, and hair growth.

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Its presence at normal levels during adulthood and aging is also necessary for maintaining public health, body composition, and sexual functions.

Foods increase testosterone

Doctors often recommend eating foods that may normally increase testosterone levels, preventing severe declines and can focus on certain foods that are rich in certain elements such as vitamin D and zinc, which are important for raising testosterone levels, including:

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Fish

Tuna, sardines, and salmon are sources rich in vitamin D, which is associated with increased testosterone production, heart-healthy food, and protein-rich.

Low-fat milk fortified with vitamin D

Milk is a rich source of protein, calcium essential for bone health, and vitamin D-fortified milk is a good source for maintaining testosterone levels.

Egg yolk

Egg yolks are a good source of a range of nutrients, the most important of which is vitamin D and cholesterol, which may be essential for testosterone production, and it is worth noting that one egg can be eaten daily.

Fortified grains

Some companies support breakfast cereals with vitamin D and other nutrients.



Oysters

Shellfish contain zinc, which is necessary to form androgen hormones during puberty, and eating zinc-rich sources helps improve testosterone levels, most notably shellfish, crabs and lobsters.


Beef

There are real health concerns about excessive consumption of red meat, yet moderate fat-free meat intake can improve testosterone levels as a rich source of zinc.

Beans

Black, white and red beans are healthy foods that are a good source of zinc and vitamin D.

Extra virgin olive oil 

This type of oil is considered a healthy fat because it contains monounsaturated fats and vitamin E, and can improve male reproductive health by increasing testosterone levels and stimulating testicular cells to produce it. 

Onion

Onions can help raise low testosterone levels.

Pomegranate

Pomegranates can increase testosterone levels in men and women. 

Green leafy vegetables

Sources rich in magnesium such as spinach, turnips, lentils, nuts, seeds, and whole grains can help increase testosterone levels in the body.

Foods reduce testosterone

Eating certain foods that lower testosterone levels and consuming whole healthy dietary alternatives can be dispensed with instead, and foods that can reduce testosterone levels can be dispensed with:

Soybeans and their products

Some research has shown that regular administration of soy products can cause a drop in testosterone levels because they contain plant compounds that mimic the effect of estrogen by changing hormone levels, but more research is needed to understand how soybean products affect testosterone in humans. 

Mint

Some research has shown that drinking mint tea daily causes a decrease in testosterone levels, yet most of the research on the effect of peppermint on testosterone has focused on women and animals, so more studies are needed to determine its effect on men.

Licorice

Many studies have found that licorice can lead to a significant reduction in testosterone levels over time in men and women.

Vegetable oil

Some research believes that polyunsaturated fats found in vegetable oil can reduce testosterone levels.

Flaxseed

Some research has shown that linseed may cause low testosterone levels as a rich source of lignan compounds that are associated with testosterone and cause it to be released outside the body, often associated with flaxseed supplements, but further scientific studies are still needed.


Foods treated

Some studies have found that regular intake of trans fats from processed foods can reduce testosterone levels. 

Alcohol

 Some studies have shown that drinking alcohol in large quantities can cause rapidly lower testosterone levels in men, but more research is still needed.

Nuts

One study suggests that certain types of nuts rich in polyunsaturated fats, such as walnuts and almonds, may reduce testosterone levels, but more research is needed to determine how certain types of nuts affect testosterone levels.

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Reference

- Rudy Mawer (20-5-2016), "8 Proven Ways to Increase Testosterone Levels Naturally"، www.healthline.com.
- Jayne Leonard (21-11-2018), "Best foods for increasing low testosterone"، www.medicalnewstoday.com.
- Rachael Link (18-8-2018), "8 Foods That Lower Testosterone Levels"، www.healthline.com.

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