Your sexual and general health depends on testosterone. Your body may create more of this hormone when you eat certain foods and adopt certain lifestyle modifications. According to 2022 research, your body’s natural testosterone production declines as you age. Low testosterone levels might also result from some medical conditions and prescription drugs.
Low testosterone, sometimes referred to as hypogonadism can impact your mood, sex drive, and bone health.
Working with a doctor to get your levels back to a healthy range for you, regardless of what’s causing the decline, is crucial. In some circumstances, you can try to naturally raise this hormone in addition to receiving testosterone replacement medication.
To raise your body’s production of testosterone, keep reading to find out which foods to eat and which ones to avoid.
According to research, honey raises men’s serum levels of testosterone. Blood-level testosterone is referred to as “serum testosterone.”
Researchers discovered that honey might increase the body’s synthesis of luteinising hormone in a peer assessment of papers from 2019. The luteinising hormone promotes the production of testosterone.
Other elements, such as the antioxidant qualities of honey, may improve Leydig cell functionality. The creation of testosterone is carried out by these cells.
You can raise your testosterone levels by eating eggs, but only the yolks. 225 mg of cholesterol are found in the yolk of one medium egg. To generate testosterone, your body utilises cholesterol.
One 2021 research compared the impact of eating only egg whites against entire eggs. In the study, testosterone levels rose in the group that consumed entire eggs.
3. Beans and Legumes
According to a 2021 study, diets deficient in beans and other legumes may be associated with reduced testosterone levels.
In 2020, researchers found a connection between male hypogonadism and low zinc levels. Separately, in a mouse study, researchers in 2018 connected reduced protein intake to hypogonadism. Legumes and beans are rich sources of zinc and protein.
The truth is that dried black beans have a protein content of 24.4 g and a zinc content of 3.37 mg per 100 g. For reference, the National Institutes of Health (NIH) advises males to consume 11 mg of zinc daily and females to consume 8 mg.
According to a study from 2016, the amount of protein you require varies depending on your degree of exercise and body weight.
4. Dark, Leafy Vegetables
According to research, testosterone levels in men, both free and total, are increased by magnesium. Contrary to the majority of your testosterone, “free testosterone” is testosterone that is not attached to a protein in your blood.
One 2014 study found that men’s testosterone levels rise when magnesium consumption increases. Both athletes and those who lead sedentary lifestyles experienced the increase.
Magnesium levels are high in vegetables and dark leafy greens. In actuality, 93 mg of magnesium is present in 100 g of spinach. Males should take 400–420 mg of magnesium daily, while females should take 310–320 mg.
Another excellent source of magnesium is avocados. According to the U.S. Department of Agriculture, an avocado has 29 mg of magnesium per 100 grams.
There is yet more evidence that avocados might boost testosterone. This fruit includes boron, a chemical element associated with elevated testosterone, according to a 2015 review of the literature.
According to the same analysis, increased boron consumption may be associated with higher levels and better utilisation of testosterone in the body. But according to a 2018 study, taking boron supplements is probably unhelpful for raising testosterone levels specifically for improving athletic performance.
There are many foods that can help to boost testosterone levels in the body. Some of the most notable examples include eggs, honey, and avocado. These foods are all high in zinc, which is a key mineral for testosterone production. Additionally, they are all rich in protein, which is necessary for muscle growth.
By including these foods in your diet, you can help ensure that your body has the nutrients it needs to produce healthy testosterone levels.
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