Testosterone plays an important role in the formation and promotion of libido, as well as male characteristics of men. Men can increase testosterone naturally or increase healthy testosterone levels by choosing a nutrient-rich diet as follows.
1. Add onions to your daily meals
It can be said that onions are allies that are not only very good for health but also have a positive impact on sex. Eating onions regularly helps men to produce more sperm with better quality. They help increase levels of hormones that stimulate the body to make natural testosterone in the blood. Onions contain high levels of natural phytochemicals, called flavonoids, that help protect sperm from surrounding harmful agents.
2. Eat fish
Fatty foods like salmon, tuna and mackerel are rich in vitamin D. This is a natural testosterone booster because it plays an important role in hormone production for the body.
3. Magnesium-rich food supplement
Magnesium-rich vegetables and seeds like spinach, almonds, cashews, and peanuts can increase your blood testosterone levels.
Starting your day with a glass of pomegranate juice will help you reduce levels of stress hormones, such as cortisol, which increases blood levels of the hormone testosterone. In addition, it can also lower blood pressure and give you a better mood.
5. Increase protein-rich foods
Protein is an essential nutrient that helps the body produce testosterone. Lean beef, chicken, fish and eggs are the foods to choose from. You can also choose other plant-based protein foods such as tofu and nuts. If you don’t get enough protein, your body won’t be able to make enough testosterone, causing a shortage of testosterone in the blood.
6. Eat oysters
Oysters are a mollusk, containing high levels of zinc, which is good for male fertility. Zinc is a nutrient that helps the body make natural testosterone. Men can also get zinc through foods like beef and beans. In addition, zinc also helps strengthen the immune system, helping your body fight foreign pathogens.
Men who consumed the unsaturated fats found in avocados, nuts, and vegetable oils were less affected by LDL cholesterol, (according to Penn University researchers)
and may improve blood testosterone levels.
8. Olive oil and coconut oil
Extra virgin olive oil is one of the healthiest sources of unsaturated fats with only one double bond in the molecule. This fat helps the body convert cholesterol into testosterone. Olive oil increases the activity of enzymes in the process of testosterone production and promotes oxidation in the cells.
Coconut oil contains mostly saturated fat but its mechanism of action is very similar to olive oil and also increases endogenous testosterone.
There is a very good spice for men that is garlic. Garlic contains a fairly versatile ingredient called allicin that is believed to have the ability to boost the body’s production of more testosterone.
10. Granular food
In the group of nut foods, almonds and walnuts are better for men. These fruits contain a large amount of monounsaturated fat, which has the ability to increase testosterone levels in the body indirectly.
Oats contain a lot of Avenacosides, a form of Saponin. This substance has the effect of stimulating the pituitary gland to produce hormones, this hormone will reach cells in the testicles to make more testosterone production, reducing the possibility of hypopituitarism in men.
A study in Iran examined the effects of ginger on testosterone production. Research shows that infertile men who eat ginger regularly have higher testosterone levels. Animal studies also show this, in addition to ginger also helps blood circulation faster, strengthens the immune system and is antibacterial.