How to Increase Testosterone Levels Naturally - 7 amazing Foods

Testosterone is a key hormone in males that controls the sex drive, increases muscle mass, maintains bone health, and provides energy to males. The levels of testosterone fall 1 - 2% every year and therefore, it is very important to keep them balanced for a healthy lifestyle. Certain modifications in the lifestyle and diet can help you balance your testosterone levels as you age. In this article, have a look at the food items that should be included in the diet to balance your testosterone levels.

• Grapes 

Grapes are a very rich source of essential nutrients that helps in boosting testosterone levels and promoting the health and count of sperms. The main component of grapes is resveratrol which increases libido in males and triggers erection. Grapes also improve the motility of sperms. Other than reproductive benefits, grapes provide other health benefits also. Therefore, you must surely include grapes in your daily diet.

• Ginger 

According to a research, including ginger in your daily diet can increase the levels of testosterone by 17.7%. Apart from helping you solve infertility issues, ginger is also a rich source of antioxidants that prevents diseases like diabetes and cancer. Including ginger in your daily diet may boost your fertility and will prevent other diseases as well.

• Pomegranate 

Apart from grapes, pomegranate is another fruit that can help increase your testosterone levels by up to 24%. The increase in the level of testosterone is caused by protecting the testosterone producing cells from any kind of damage. Pomegranates also prevent obesity-induced inflammation, which can lower testosterone levels. It also helps in other functions like prevent prostate cancer, arthritis, and fatigue and promote flow of blood throughout the body. Including pomegranate as a fruit or in the form of juice in your daily diet may improve your performance and make you more active.

• Spinach 

Spinach is a rich source of magnesium that promotes the flow of blood. This helps in better penile erections. Spinach also prevents other proteins from binding to testosterone, thereby increasing the concentration of free testosterone in the body. Spinach contains vitamins that prevent oxidative stress and delays the process of ageing. Spinach is also a good food for improving and maintaining eye health.

• Cabbage 

As testosterone is present in both males and females in different quantities, similarly, oestrogen hormone is present in males as well but in very less quantity. For testosterone to work efficiently, it is very important to keep the levels of oestrogen low in males. The main component indole-3-carbinol present in cabbage helps in decreasing the concentration of oestrogen hormone in males. Cabbage is low in calories and rich in calcium, magnesium, potassium, vitamins, manganese, protein, and insoluble fibres.

• Milk 

Milk is a nutritious food rich in minerals, fats, proteins, and vitamins. It boosts testosterone levels and aids in muscle mass build-up. Milk trims down the unnecessary fat present in the body, thereby giving you a lean physique.

• Garlic 

The main component of garlic is allicin which lowers the amount of cortisol present in the body. With the decrease in the level of cortisol, the concentration of testosterone in the body increases. Incorporating garlic in your daily diet may also improve the health of your brain and protect you from diseases like Alzheimer’s and dementia. It also reduces hypertension and lowers the risk of heart attacks.

Takeaway 

It is very crucial to maintain optimum levels of testosterone in your body to avoid any infertility issues in the future and also to keep yourself active. Also, it is important to manage your testosterone levels with age because the levels tend to decrease with increasing age. Now that you know what food items can help elevate the levels of testosterone in your body, make sure to include them in your daily diet.

Frequently Asked Questions (FAQs)

1. What are the other methods that can help improve testosterone levels in the body?

Other ways apart from diet modification that can help you increase testosterone levels in your body include:

• Daily exercises
• Minimise stress
• Get vitamin D from sun exposure or supplements
• Take enough high-quality sleep
• Avoid oestrogen-like compounds

2. What are the symptoms of low testosterone levels?

The symptoms that you can easily observe in case of low testosterone levels in your body are:

• Erectile dysfunction
• Low sex drive
• Depressed mood
• Decreased sense of well-being
• Fatigue 
• Difficulties with concentration and memory
• Loss of muscular strength
• Mood fluctuations and irritability

3. How can I know my testosterone levels?

You can easily get your testosterone levels tested by a simple blood test. You can book your testosterone test at Redcliffe labs by either calling our help centre or booking your test online from our official website. Our well-trained phlebotomist will visit your place for sample collection. The sample for your test can be collected at your home absolutely free of cost.