Testosterone is a hormone that is associated with masculinity and optimal sexual performance, mainly because it predominates in men, although women also have a smaller amount. It is a natural steroid, an androgen hormone and is produced in the testicles and ovaries.
From the age of 30, testosterone production begins to decline, and around the age of 70 it stops definitively. However, there are people who, even after the age of 60, do not show a decrease in testosterone. Low testosterone production is associated with the loss of libido erectile dysfunction, low mood and problems with concentration and memory.
Some foods help increase testosterone , which together with a healthy lifestyle, can improve our general well-being. Below you can find a list of these beneficial foods for increasing testosterone.
1. Honey
Honey is a delicious food that has many healthy properties. One of its main characteristics is that it contains boron a mineral that is linked to high levels of testosterone and nitric oxide.
This last component is a neurotransmitter that has a vasodilator function allowing better fluidity in the blood vessels by relaxing them and allowing greater entry of oxygen and blood, which improves the strength of the erection.
2. Pomegranate
Another delicious food, although not widely consumed, is the pomegranate. This fruit has been used for centuries for its health benefits, as It has a large amount of antioxidants, vitamins and minerals
According to recent research, a glass of pomegranate juice a day can increase testosterone levels between 16 and 30%. This has consequences both on energy level, positive mood and increased libido. Now, due to its properties, it is always better to eat the whole food than to make a juice.
3. Cabbage
Cabbage is a very popular vegetable and has several healthy properties, as you can see in this article: “12 benefits of cabbage for your health.”
Studies show that cabbage helps prevent cancer and contains indole-3-carbinol, which reduces levels of the female hormone estrogen making testosterone more effective.
4. Asparagus
Asparagus are very nutritious and healthy foods, in addition to being considered an aphrodisiac food. They contribute to the correct production of testosterone gthanks to folic acid, vitamin E and potassium In addition, they promote the release of histamine, which participates in the ability to reach orgasm in both men and women.
5. Garlic
Garlic acts like a natural viagra According to research from the Albany College of Pharmacy (United States), subjects in this study who ate garlic improved their blood pressure and their production of nitric oxide (NO). It seems that the combination of garlic and vitamin C triples NO levels. Additionally, garlic contains allicin, a compound that reduces levels of the stress hormone cortisol and improves the availability of testosterone in the body.
6. Walnuts
Nuts are famous for making you fat, because they are a high-calorie food with a high fat content. However, they are very healthy, and The fats they contain are of the healthy type Walnuts are also rich in vitamin E, which promotes an increase in testosterone.
This nut contains the amino acids L-arginine and L-citrulline that increase nitric oxide levels and, therefore, blood pressure. Again, a key food to improve sexual performance.
7. Onion
Another food that helps increase testosterone is onion. According to some studies, if consumed frequently it can increase its production by up to 300%. Onion also improves sexual performance thanks to contains keratin which increases the production of nitric oxide by the body.
8. Olive oil
Olive oil is key in the Mediterranean diet and, as some studies claim, it can also be the same for increasing testosterone. A research in which participants consumed the liquid gold of Mediterranean cuisine every day for three weeks showed how the participants improved their testosterone level between 17% and 19%.
9. Eggs
The eggs They are a complete source of amino acids and proteins Although they may have a bad reputation because excessive consumption can lead to an increase in bad cholesterol, the truth is that it is a very healthy food. In addition, eggs increase testosterone production thanks to proteins, omega fats and vitamin D.
10. Coconut oil
Although there is a demonization of saturated fats due to the media, an appropriate consumption of these fatty acids can be good for the heart. This is what many studies suggest, stating that coconut oil, which is high in saturated fat, It is really protective against cardiovascular diseases It also helps balance cholesterol (more HDL, less LDL) and lipids in the blood. Saturated fats are also beneficial for an increase in testosterone.
11. Coffee
Caffeine stimulates the nervous system and increases cAMP levels , a nucleotide that functions as a second messenger in several biological processes and that favorably intervenes in the increase in testosterone production. Although coffee consumption can increase cortisol levels, which is a hormone related to stress and decreases testosterone levels, thanks to cAMP it increases testosterone production.
Raisins are anti-inflammatory and contain a large amount of antioxidants, such as resveratrol, which has been linked to increasing testosterone and reducing estrogen levels. In addition, 100 grams of raisins contain 3 mg of boron, which as we have seen is a mineral that promotes an increase in testosterone.
13. Avocado
Avocado is a very nutritious food but very different from other fruits , since 77% of its caloric content comes from its fat. The fats in avocado are healthy and correlate with increased testosterone production.
Avocados also contain a lot of vitamin E, which is one of the most important fat-soluble vitamins for testosterone production.
14. Oysters
The oysters They are considered the aphrodisiac food par excellence They have a high zinc content that increases testosterone and sperm production. Zinc also provides multiple health benefits and is necessary for a good immune system and is also known to inhibit aromatase. This last enzyme helps improve testosterone production.
15. Mushrooms
Mushrooms are not only ideal as pizza ingredients, but they are very healthy foods. They are full of polysaccharides and as has been shown in many studies, they have been found to exert anti-estrogenic effects, since they seem to naturally block the aromatase enzyme that converts testosterone into estrogen, just like oysters.
