Contrary to popular belief, testosterone isn't limited to males. Women also have natural levels of this hormone. Low levels in women can cause negative effects such as a decrease in bone health, low sex drive, and irregular menstruation.
Testosterone is also responsible for the production of red blood cells and sperm.
There are various conditions that can affect a person's natural testosterone levels and these include obesity, some medications, and low thyroid function.
There are also dietary patterns and foods that may positively impact your testosterone levels.
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If you don't have an underlying condition that is affecting your testosterone levels and you are looking to include some testosterone-boosting foods in your meals, here are eight that may help you achieve the testosterone levels you want to see.
1. Pumpkin seeds
Pumpkin seeds are a natural source of zinc, a nutrient that strongly impacts testosterone levels. A study showed that six months of zinc supplementation among slightly zinc-deficient elderly men doubled serum levels of testosterone. Another study of college football players who took a nightly zinc supplement over eight weeks showed increased T-levels and increased leg strength that was 250 per cent greater than normal T-levels.
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2. Ginger
We all know that ginger can add a satisfying bite to foods and drinks. And those who love it may not realise the benefits their testosterone levels get. Consuming ginger can reduce oxidative stress in the testes, enhance the activity of certain antioxidant enzymes, normalize blood glucose, and increase blood flow. All these processes create a conducive environment for testosterone levels to grow.
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3. Oysters
Zinc is a major player when it comes to testosterone. Oysters are a popular aphrodisiac, and it may be in part due to the zinc that they contain. As we discussed above, zinc has been shown to result in improved testosterone levels, specifically among postmenopausal women. And as mentioned earlier, females depend on healthy testosterone levels to support sexual health too.
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4. Brazil nuts
Brazil nuts are one of the best sources of selenium which is an essential nutrient in testosterone levels. Selenium is a powerful trace mineral found in the soil which has various essential roles in the cells and organs. Some data suggests that it is linked to the creation of testosterone.
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5. Pomegranate juice
Pomegranate juice is a natural drink packed with polyphenol plant compounds, which may help increase testosterone levels. Data shows that consuming this drink has the potential to increase salivary testosterone levels.
6. Red wine
Red wine may not have an effect on testosterone which is attached to proteins, but a glass of it can have surprising benefits for free testosterone. Red wine consumption is linked to a significant increase in free testosterone concentration in addition to its antioxidant, lipid-regulating, and anti-inflammatory effects.
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7. Milk
Milk is a source of 13 essential nutrients. One of the less popular ones among the 13 is boron. Evidence indicates a significant increase in testosterone concentrations following boron supplementation. If you don't like milk, you can always find boron in prunes, dried and cooked beans, potatoes, and legumes.
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8. Salmon
Salmon is packed with a slew of testosterone-boosting nutrients such as vitamin D, omega-3 fatty acids, and selenium. This study showed that men who took salmon oil supplements for 90 days showed an increase in testosterone levels.
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