Low testosterone can affect both men and women. Even though it’s a male sex hormone, both genders have it. A low testosterone level affects the creation of red blood cells, bone density, and muscle development. It provides a sense of well-being and enhances the sex drive. The testicles and ovaries produce testosterone, with men having far more than women. Low testosterone can produce many symptoms in both genders, but you can increase testosterone levels by consuming certain foods, including some fruits and veggies.
Eat your greens.
You might think eating a salad is just for weight loss, but leafy greens provide nutrients to boost testosterone and build muscles. Greens contain magnesium. Studies indicate that magnesium deficiency decreases testosterone and diminishes sperm production. Another study showed that supplementing with magnesium improved testosterone levels. The increase was enhanced if the subjects exercised.
Avocados help boost testosterone levels.
Avocados also contain magnesium. They also are high in fat. Fat is necessary for creating testosterone since it’s created from cholesterol. You have to have the right type of fat, monounsaturated and saturated fat. Approximately 70% of avocados calories come from fat, and over half of those calories come from monounsaturated fat. Another 16% comes from saturated fat and only 13% comes from polyunsaturated fat. Aromatase converts testosterone into estrogen. If you want higher testosterone, reduce the amount of aromatase. Avocados have a substance that does that. They also contain anti-inflammatory properties to keep cortisol lower. Cortisol is also an anti-testosterone hormone. Avocados also contain zinc, which is an important mineral for the production of testosterone.
Many types of fruits, including apples, cherries, and berries, have quercetin.
Many fruits and vegetables contain quercetin. Quercetin is a plant pigment that’s also a potent flavonoid. It boosts testosterone levels by reducing oxidative stress in the testes which lowers testosterone levels. It also blocks the enzyme UGT2B17 which removes testosterone via urine. You can take quercetin supplements, but the best way to get it is by eating healthy foods containing it.
- Avoiding certain foods can increase testosterone. Dairy, soy, flaxseed, mint tea, licorice root, and alcohol are a few that can lower testosterone levels. Avoid any food high in trans fats.
- Being overweight can cause a dip in testosterone levels. One study tested males between 14 and 20 that were not overweight and those who were obese. The obese individuals had 50% less testosterone.
- Active people have higher testosterone levels than those who are sedentary. Increasing activity works better than weight loss for testosterone increase. It also can increase weight loss and provide a double benefit.
- Garlic and onions fight inflammation with flavonoids. They also increase the production of testosterone. One animal study showed consuming fresh onion juice for four weeks increased testosterone significantly.
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