The primary male sex hormone, which is secreted from the testes and belongs to the androgen group of steroid hormones, is called testosterone. Besides being the main male sex hormone, testosterone is also responsible for development and growth in men.
Testosterone – The Male Sex Hormone
Testosterone hormone helps in maintaining bone density levels, proper levels of RBC or red blood cells, is vital for muscle growth and development and for proper reproductive and sexual function in men. Low or inadequate production of this hormone is responsible for erectile dysfunction in men.
The normal testosterone levels in adult males lies anywhere between 300 to 1200 nanograms per deciliter. However, with advancing age alongside other factors like disease and stress the testosterone levels tend to fall. There are many natural ways to boost testosterone levels in men. Through this article we will explore how diet foods can help to increase testosterone levels.
Foods That Increase Testosterone
Research has revealed that eating certain types of foods can actually increase flagging testosterone levels in men. Foods, particularly those rich in the B group of vitamins, folic acid, niacin and zinc have been known to increase the production of testosterone. Given below are some foods items which are known to increase the levels of the male sex hormone.
The aphrodisiac properties of oysters are well known. To increase the testosterone levels, oysters should be eaten raw and fresh. Oysters are rich in vitamin B12, phosphorous, protein, copper, iron, vitamin D and selenium to name just a few. Eating oysters regularly is a wonderful way to boost low testosterone levels in men.
This protein rich food can boost testosterone levels like no other food can. Eggs are inexpensive and rich sources of naturally available protein. The yolk of the egg is abundantly rich in monounsaturated fats. Besides being a hunger suppressant, eggs can also burn excess body fat faster.
For the normal production of the sex hormone testosterone, omega 3 fatty acids and saturated fats are extremely important. Oily fish like sardines and salmon, contain both saturated fats and omega 3 fatty acids. These fatty fishes also contain good amounts of B vitamins like vitamins B12, B6 and B5. They are also rich in zinc and vitamin A.
Saturated fats are vital for testosterone production. Red meat is a good source of saturated fats. For the formation of the male sex hormone testosterone, anabolic matter like arachidonic acid and creatine are essential. Red meat contains both these anabolic substances. So, incorporate red meat into your daily diet if you want to boost the body testosterone levels.
Bromelain is a natural enzyme that is present in bananas. This enzyme is known to increase male libido. Eating a banana every day helps to increase testosterone levels, as bananas are also rich in potassium and B vitamins.
Start replacing your regular cooking oil with olive oil especially if you want to boost your testosterone levels. Olive oil is rich in monounsaturated fats which have been known to boost the levels of the male sex hormone. Flax seed oil, broccoli and avocadoes are some of the other diet foods which can significantly raise the levels of the male sex hormone testosterone.